August 22, 2023 4 min read
You never miss a cardio workout. You try to eat well, and your sleep hygiene is impeccable. You take your health seriously.
Maybe you’ve heard about the benefits of weightlifting for women and want to give it a try, but you’re worried it will bulk you up.
The truth is that building muscle mass takes a lot of work. Men have significantly higher testosterone levels, which helps them build muscle faster. But they still have to work hard at it. Most women won’t get “jacked” or “ripped” lifting weights, unless they really want to.
Not convinced yet? Keep reading to find out how strength training can help you achieve your fitness goals. We’ll highlight the benefits of lifting weights and explain why women’s weightlifting grips are a must-have accessory for workouts.
Strength training for women has so many benefits. Women who lift weights regularly tend to have better balance and coordination, better metabolic health, and more stamina. Here’s why you should join the ranks of weightlifting women.
Weightlifting can help reduce the chances of metabolic syndrome, a group of health issues that includes high blood pressure, high blood sugar, abnormal cholesterol levels, and excess body fat around the waist. Keeping these issues in check can help keep your heart and body healthy.
Strength training is a form of exercise, and exercise is known to boost your mood by producing dopamine, endorphins, serotonin, and other mood-enhancing neurotransmitters.
When you lift weights, your body needs more energy to repair and maintain your muscles. This means your body keeps burning calories even when you’re at rest, which can help support weight management.
As you get stronger and notice positive changes in your body, you might start feeling more self-confident. Lifting weights shows you what you’re capable of, and this can carry over to other aspects of your life, too.
A balanced weightlifting routine engages all your muscle groups, from head to toe. This includes the ones responsible for stability and balance. Strengthening these muscles can reduce the risk of falls and injuries from everyday activities.
When you lift weights, your muscles and tendons are activated. This puts stress on your bones (in a good way), stimulating your bones to produce more bone tissue. The result is higher bone density, which can reduce your risk of osteoporosis (weak, brittle bones).
Weightlifting strengthens the muscles around your joints, improving joint stability. This can reduce your risk of joint-related injuries and discomfort.
Introducing a new form of exercise into your routine can feel overwhelming. Where do you even start? The answer is it depends on your current fitness level and experience.
If you’ve never used weights before, consider a few sessions with a personal trainer so you can learn proper form. Getting your form right will help you avoid injuries—don’t skip this important step.
Once you’ve got the basics down, start experimenting with a combination of bodyweight exercises, free weights (like dumbbells and kettlebells), and strength training machines (like leg presses and cable rows).
Start off with single sets of 6-10 reps, working different muscle groups. Gradually increase the amount of weight, reps, and sets as you gain strength.
In general, women should aim for resistance training that works all the major muscle groups at least two days per week. You may need more, depending on your goals and ability. Just make sure to rest for 24-48 hours after strenuous workouts. This gives your body time to repair muscle damage.
It depends on your level of experience. If you’re just starting out, start with low weights and one or two reps. You should try to increase the amount of weights as you progress, but if you can’t maintain correct form, you’re lifting too much.
It’s a myth that weightlifting will automatically bulk you up. Gaining substantial muscle is challenging for both women and men. Men have higher levels of testosterone, which helps them build bigger muscles faster. But they still have to work at it. So do women. Don’t worry about building big muscles, unless that’s your goal.
A slimmed-down version of the grips top athletes know and love, Fit Versa Gripps are ideal for weightlifters with smaller hands. The proprietary non-slip grip material helps you focus on form—not your grip on the weights. This enhances your mind-muscle connection, for a better workout.
Fit Versa Gripps are ideal for the weightlifting woman, featuring a thinner wrist strap and a shorter, tapered grip portion that protects your hands from calluses. It’s essential weightlifting gear for women with an ultra-sleek grip that helps you train better.
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