“Strong is the new skinny” has been around for a long time. For this reason, more and more women are daring to do strength exercises to achieve a tight stomach, defined arms and a firm butt. But many women fear that thanks to strength training they will lose their feminine curves and instead gain huge mountains of muscle. Thanks to our genetics, women have less testosterone than men, which limits muscle growth. On average, a woman’s testosterone level is 10 to 20 times lower than a man’s. Female estrogen also affects muscle growth and binds excess testosterone, making it ineffective. So you don’t have to be afraid of suddenly getting frighteningly muscular.
The benefits of strength training for women
Strength training not only builds muscles and evokes a toned body, it also has many other health benefits:
- Weight training burns fat: the higher the percentage of muscle, the lower the percentage of fat.
- Regular strength training prevents osteoporosis and improves body awareness.
- Weight training reduces cardiovascular diseases such as hypertension.
- Strength training is fun and helps reduce stress.
This is how women effectively build muscle
The goal of strength training is to increase the muscles and thus make the individual muscle fibers thicker. To achieve this, muscle growth must be stimulated by challenging the muscles beyond their usual level of performance. This means you have to put a lot of effort into weight training and hit your performance limits. Exercises with your own body weight are effective for building muscles, especially for beginners. classic like Squats, sit ups or Push ups so it shouldn’t be missing in any training.
If you want to set new training stimuli and challenge yourself more, you should go up Small weights such as dumbbells or tubes Jack. Feel your way slowly and gradually increase. As a general rule, remember this: your muscles should start to burn slightly after three sets of ten to fifteen reps. If he doesn’t pull, you can dare to move on to the next weight level.
Don’t hesitate to get dressed in the gym exercise equipment like the leg press, the power rack or the rowing machine. But before you start, ask a trainer to explain the equipment to you: this way you avoid injuries due to incorrect execution and you can get the most out of your training.
Building muscle in women: how often to exercise?
You should work out each muscle about two to three times a week. In order for your muscles to regenerate sufficiently, you should take a 48-hour break. For this reason it is advisable to do a full body workout that covers all muscle groups, for example, twice a week. If you want to train more frequently, you should specifically strengthen certain areas such as the upper or lower body to avoid overload.