Ok ladies so I know there is a lot of misconception out there about weight training and what it actually does to the appearance of your physique. Weight training does not equal big manly muscles for us girls. If you knew how hard it is to actually build and maintain that amount of muscle for men as it is your view would change. Unless you are injecting testosterone you have nothing to worry about. If you are I think you have landed on the wrong page.
So if you have never weight trained before at least you can cross that fear out of your mental list of "why I cant's". I know that a lot of you are absolutley terrified of a) looking like a fool in the gym/class/in front of other people b) injuring yourself c) looking like a fool while you injure yourself at the gym/class/in front of other people, again thats just fear and once you have an idea of what to do you will gain more confidence in yourself and your abilities. Although there will always be a chance you could look like a fool while injuring yourself at the gym/class/in front of other people. So what can you do to gain confidence? Learn how to train appropriately for your goals, age, body type and fitness level.
So what should you do? Well id love to personally write you all out a program and show you how to do it but I'd be a fool because unfortunately a girl needs to earn a living as well. So what Im going to share with you is some basics that will definitely get you started and on your way.
1. Do compund exercises. Compund exercises are those that use multiple muscles. For example doing seated bicep curls and tricep machine ONLY will not get you anywhere they are not compund exercises. You already know that on some level though because you know that is what you do when you want to "exercise" but want to take it easy and exert as little energy as possible. You need to get down to the knitty gritty and do squats, lunges, pushups, chin-ups, pullups, rows, twists and jumps.
2. Reps and sets. This is always the first question I always get asked "how many should I do Sarah?" Well that depends on how long you've been training for and what you are trying to achieve so there is not really a simple answer to that. As a basic rule for a beginner I always start clients with high reps 15-30 to condition the muscles and connective tissue. If you've never done resistance training before or for a long time its important to ease into it. While the reps are high I usually keep the sets low so 2-3 to start with. Progression generally depends on how quickly the client adapts. The next progression I would take is 10-12reps for 3-4sets but that depends on what exercises you are doing and your goal. You can use this as a basic guide but keep in mind that your program needs to always be changing at the very lease every 6weeks. Our bodies are amazing and are made to adapt so you need to constantly be changing it up and challenging your body to prevent plateau.
3. Weight. So how heavy should you be lifting? Well if you are a beginner more often then not your own body weight creates enough resistance to start with. You need to ensure you get the right technique before you consider adding any weight. This is the number one reason why you will injure yourself, adding weight to poor form or before you are ready to. So say you have perfected your form and you have been training for a while and you want to challenge yourself and take your training to the next level, I suggest adding enough weight so that you keep the right form and fatigue by the end of your set. So what I mean by this is say you are doing 10reps, if you can get to the 10th rep and could do another 10 then the weight is not heavy enough to create enough of a challenge.
So ladies time to lift some iron. For tailored program or Personal Training with me head here http://www.littlefitmiss.com/#!sign-up/c1viv