Are you looking to get into weightlifting as a woman? Weight lifting can be a great form of exercise that will help you to become stronger, improve your physique and boost your mental health. Weightlifting can also be daunting to get started with, especially because it is an activity that is generally dominated by men. This should not stop you from getting started, though, and it becomes a lot less daunting once you get started and have a workout to follow. With this in mind, this post will offer a few weight lifting tips for women that should help you to get started and reap the benefits.
1. Speak To A Personal Trainer
A good starting point is to speak to a personal trainer. It can be hard to know where to begin when it comes to weightlifting. There are so many different exercises and programs to choose from, so a personal trainer will be able to listen to your goals and then offer advice and help you to get started with a tailor-made program just for you.
2. Learn The Proper Technique
The biggest mistake that people make when they start weightlifting is not learning the proper technique. Each movement needs to be done properly so that you can do the exercise safely and maximize results. It would be best if you started off with very light weights to learn the technique and then gradually increase the amount of weight once you have the technique down.
Incorporating the Barbell RDL also known as Romanian Deadlift into your strength training routine is a great way to increase hip mobility, build core strength and target your glutes and hamstrings. You can see more about how to maintain proper rdl form and its benefits here.
3. Always Stretch Before & After
It is also important that you stretch before and after a weight lifting session. You want to warm your muscles and body up for the exercise and cool down after, so spend a few minutes stretching before and after your session.
4. Use Kettlebell Workouts
Kettlebell workouts are worth implementing into your exercise regime as they are great both in terms of building strength and muscle and also for a cardio workout. Full-body movements like swings and snatches can keep your heart rate elevated for a prolonged period, which can help to increase your fitness levels and help you to lose weight. You can buy Mirafit Kettle Bells and have the option of completing kettlebell workouts at home if you wish.
5. Create A Balanced Regime
When you start weightlifting, you want to make sure that you have a balanced regime so that you are hitting all of the muscle groups and not neglecting any areas. Most people perform splits where they focus on certain muscle groups one day and then another set the next. For example, you could do chest one day, arms the next, back and shoulders the following, and then legs on another day.
6. Give Yourself Enough Recovery Time
Following this, you also need to make sure that you are giving yourself enough recovery time. When you first get started with weightlifting, you will find yourself to be very sore the next day (and often the day after), so you may need to ease yourself in gently. You also should make sure that you are listening to your body and stop if you have any kind of pain.
7. Track Your Achievements
It would help if you also tracked your workouts so that you record everything that you are doing and are able to see your progress. You want to use progressive overload to get stronger and improve your physique, which involves gradually increasing weight, reps, or frequency over time. It can be easy to forget, so keep a record of what you are lifting on your phone or in a notebook.
Hopefully, these tips will come in handy and encourage you to get started with weightlifting. It can be daunting at first, but once you get the hang of it, you should find it to be immensely rewarding.
