And although this routine is designed for women, you will find it very similar to weight lifting routines used by men. Why is that you ask? Quite simply, a woman's physiology is almost identical to that of a man's physiology, with the exception of the reproductive system. However, the average female will not develop size and strength to the degree that the average male will due to genetic factors, more specifically, due to lower levels of growth and strength-inducing hormones.
I would first like to address and dispel a common weight lifting misconception lurking in the minds of many women today. This is the belief that should they initiate a weight training program, their muscles will grow faster than spring flowers. Understand, a properly implemented weight lifting program will net appreciable muscle growth in a relatively short amount of time, however, considerable muscle growth making one appear overly muscle bound generally requires many years of discipline, focus, and dedication.
Those of you women looking to "downsize" will be delighted to know that weight training will not only make you appear leaner but will actually make you leaner. Let me explain. First, resistive weight lifting has a toning effect on the muscles. This toning effect is one of firming and tightening of the muscles.
This is seen with individuals who introduce abdominal exercises into their workout routines. They see decreases in their waist sizes even if their midsectional fat content remains the same. This is all thanks to the firming and tightening of the abdominal musculature. Second, weightlifting is an effective fat burning tool. A moderately intense weight training routine will moderately raise your heart rate and thus, provide you with a nice little cardiovascular workout that burns fat. This is especially true when you minimize your resting time between your sets to under 1 minute. And thirdly, since muscle requires extra calories just to have an existence in the body, the more muscles you have, the more total calories your body will need and subsequently burn at rest or play. So whether you're looking to upgrade your muscles, get lean, or just become healthier, weightlifting can get you there.
The first thing we must develop is the infrastructure to our workout routine. By this, I am simply referring to the number of repetitions, sets, and exercises we are to do. We must decide how many days per week to weight train and which body parts to train together. We must evaluate the need for any dietary changes to implement and incorporate into our weight training regimen in order to maximize our workout results. We must also address a few other important issues essential for optimal success in the gym.