Before getting to the “how” of lifting weights, let’s first talk about the “why”. If you have never lifted weights before, why would you want to start now? Many women do it for one or more of these reasons:
- Increase their self-confidence
- Build (or rebuild) a sexy lean body they have always wanted (or once had)
- Work toward a fitness goal
- Reduce stress
- Lead by example by being a role model for younger women and girls
- Trying this as everything else tried has failed to yield desired results
- To prevent future problems with osteopenia and osteoporosis
When first starting out, have an exercise routine, called a circuit, as to the types of exercises you will do and how many times you will do each of them. You could set up two plans that work different muscle groups. Either alternate plans each session or do one plan for a week and then switch to the other one.
Use a weight that allows you to do at least 1 set of 6 repetitions of each exercise. In future workouts, try increasing the number of reps. Once you can do 3 or 4 sets of each exercise for 10 reps per set, add weight and drop back to 6 reps per set. You should still be able to maintain the same number of sets. If not, drop back on those too and continue to work your way back up. This way you’ll continue to get stronger.
Expect to get sore after the first session or two. Once your muscles get used to being worked, you won’t get as sore or maybe not sore at all.
One question commonly asked is how many times someone new to lifting should work out. For most people, the answer is three non-consecutive times per week if using the same routine. If alternating routines and both do not work the same muscle groups, workouts could be done on two-consecutive days.
Another commonly asked question is how long someone should rest between exercises or circuits. The answer is for as long as you need, but no more. In the beginning you’ll be using lighter weights and probably not require as much rest as you will later when lifting heavy weights.
In the beginning, you’ll see results fast. Just know that your results will taper off, but you will still be making progress toward that sexy, toned body you are looking for. Lift safe, lift smart and enjoy your workouts!