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Weight Lifting Exercises For Women

By Expert Author: Women have become more health conscious than befor

Women have become more health conscious than before and they are spending more time and effort on toning and sculpting their figure. Many women also follow a specific weight lifting routine to lose excess weight. Effective and suitable weight lifting routines if done with dedication can help women them to achieve either goal. Circuit training or super-set workouts are highly recommended to get rid of the extra flab. Working women should focus on these exercises for a total body workout.

Benefits of weight lifting: While crash dieting makes you lean and weak, weight lifting gives your body a proper shape and definition! It increases your muscle efficiency and that results in a higher level of calorie burning. Also when you build muscle your body looks healthy and energetic.

It increases the metabolism and thus ensures that calories continue to burn at a greater rate.
It also increases bone density, which in turn prevents conditions such as osteoporosis.

One of the important advantages of weight lifting for women is that they can be customised according to their requirements. It is a form of resistance training wherein the contraction of the muscles depends on the heaviness of the weights being lifted and also on the type of exercise that is being performed. You workout intensity can easily be controlled and tailored.

Types of weight lifting exercises:

A) Circuit training: It is a cardiovascular workout that focuses on building your muscle and is one of the most respected weight lifting exercises for women. Circuit training is a combination of 6-10 exercises done back to back without a break.

1) Squats- 10 repetitions

2) Chest Press- 10 repetitions


3) Lunge- 8 repetitions

4) Push-ups- 15 repetitions


5) Lateral Raise-8 repetitions

6) Sit ups- 20 repetitions


You need to repeat these sets for 2-3 times.

B) Super Set Weight Training: It is doing just 2 sets instead of 6 consecutive exercises. But with super-sets you need heavier weights to build muscle in a short time. And it is better to pair upper and lower body exercises in the same super-set.

A great chest exercise is Dumbbell Press. Dumbbell Squats is for thighs. And Dumbbell Sit Ups is for your abs.

Whatever routine you follow you must keep a written record or track of what you do! You need to know the exercises you have done, the number of repetitions and sets for each, and the weights used so you can gradually increase the intensity of your workouts.

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