Weight Lifting for Female Beginners

Gone are the days when weight lifting was considered a man’s workout. In the fitness world, there is no discrimination. The same way a man can benefit from strength training, so can a woman. Therefore if this is what was holding you back, it is time you pick up a pair of dumbbells and start strengthening those muscles.However, before you kick start this type of workout, there are probably a lot of questions running through your mind. For example, how much weight should a beginner lift? Will females lose weight lifting weights? In this guide on weight lifting for female beginners, we are going to answer these questions and highlight some of the best weight lifting exercises.

How Much Weight Should a Beginner Lift?

How much weight you can lift is highly dependent on your overall weight. Bearing in mind that you are not experienced in lifting weights, you should start small and gradually work your way up. If you weigh 100 pounds, you should be able to press half of that (which should be around 50 pounds). The more experience you gain, you will be able to take things a notch higher and press 70 to 80 pounds. After years of weight lifting, you can press up to 120 pounds.

Will Lifting Weights Help Me Lose Weight?

In the past few years, many females have decided to switch from cardio to lifting weights. And one of the main reasons is that it can help you lose weight. Here are some of the ways lifting weights can help females get rid of fats.

Through lifting heavy weights, you stimulate muscle growth which in turn increases your metabolism. Leading to your body burning more calories.
Unlike guys whose bodies get bulky because of lifting weights, it brings out a woman’s natural curves and body structure.
Finally, an increase in overall body strength boosts your ability to engage in as many workouts as possible. All of which results in getting rid of fats.

How to Start Weight Training for Women?

Now that you understand the benefits of strength training, let us look at how you can start this type of exercise. First and foremost, you will need to choose between free weights and weight machines. For female beginners, we recommend weight machines because they are easier to use and incorporate different types of workouts.Free weights are equally effective, but you will have to understand how to use them. Irrespective of whichever option you choose, it is a good idea to hire a trainer. This will guarantee the safe practice of strength training workouts.

Weight Lifting Workouts You Should Add to Your Routine

Lunge

You have probably seen lots of women at the gym doing lunges. Other than being an easy weight lifting workout for females, it is ideal at balancing strength between your right and left sides. You will need two dumbbells and alternate stepping forward with your right and left foot while dropping your knee to the floor in every step.

The Dumbbell Row

This is one of the most popular weight lifting exercises for beginner females. It entails grabbing a dumbbell with your right hand. Lift the weight while keeping your back flat. Switch to the left hand and do at least 10 reps with each arm.

Goblet Squat

Other than working out your glutes and hamstrings, this workout also involves squats which enhances your curves. In this workout, you can use a dumbbell or kettlebell. Whichever you choose, hold it with your palms under the belly, squat while keeping your feet flat. Also, as you go down, ensure your back is as flat as possible.

Ending Note

Other strength training workouts for women you should consider are; leg presses, seated cable row, dumbbell hammer curl, and straight bar cable press down. Kindly note that most of these workouts require weight lifting machines. You can get access to one in your nearest gym.

Also, if you are weight lifting without the guidance of a trainer, you should look for and follow a strength training routine for women. These will guide you on what to do and regulate the number of reps you can do per day to avoid burnout.