Strength exercises or cardio
In the gym, you often see the distribution of men and women to different forms of activity. Women usually participate in group classes and spend a lot of time on the treadmill, bicycle, cross trainer or scooter. Men are often in the power room and occasionally do some cardio. It is not said that this is wrong, but in many of the gyms, you often see this distribution.
In the fitness world, there is now a revolution going on of women who move more in the gym than before. This is due to the realization that strength exercises in the base will not lead to the bodybuilder's body. On the other hand, the fact that strength exercises can be a more effective tool if you want to lose weight than cardio training. Because you develop more muscles and require more energy, strength exercises are ideal for losing some extra fat.
Strength exercises for women
To take away the anxiety of many women who read this: you do not become a bodybuilder when you start with strength exercises. The reason for this is that the female body is not able to do so by nature. To become a bodybuilder you will need more of the hormone testosterone than your body naturally produces. And that is what many bodybuilders use external tools. So rest assured, even if you go to the gym 7x a week, you will not become a bodybuilder.
What will happen when you start doing weight training as a woman is that you will increase fat-free muscle mass. By training with heavy weights your muscles grow (not so hard to look like a bodybuilder). Muscle tissue is a tissue that is active and also uses energy in a resting state. In addition, the hormones you produce during strength exercises also increase the insulin sensitivity, so that sugars are not quickly stored as fat reserves. Finally, the muscles you create give your body more shape.
So the benefits of strength exercises for women:
- A higher resting metabolism, because the muscles consume more energy, even at rest
- Because you are active you burn calories and create a negative energy balance
- Muscles shape your legs, buttocks, stomach, and arms to make you feminine and sexy
Start with strength exercises
When you are convinced of the above and you want to start weight training now, it is important to start simple and simple. Heavy training does not mean that you have to start working with extremely heavyweights. A good guideline is to train with weight with which you can just perform an exercise checked and correctly performed 10 times. Then do this 4 sets. When you become stronger and the 10 repetitions simply go off, only increase the weight.
Strength exercises schedule for women
To give you a step in the right direction we have put together a schedule where you can train your whole body in 3 days. This gives you the space to decide for yourself on which days you would like to train. Do you miss 1 day? Then you can continue the next training where you left off. We started from 4 sets, where the 1st set consists of a warming up set. The 2nd and 3rd and 4th set you then have to perform between 10 and 15 times, without being at the expense of the execution.
Day 1
FULL BODY
| Exercise | Sets | Repetitions |
|---|---|---|
| MachineLeg Press | 4 | 10- 15 |
| Seated Row | 4 | 10 - 15 |
| Dipping | 4 | 10 - 15 |
| Barbell Row | 4 | 10 - 15 |
| Cable Curls | 4 | 10 - 15 |
| French Press | 4 | 10 - 15 |
Day 2
FULL BODY
| Exercise | Sets | Repetitions |
|---|---|---|
| Squat | 4 | 10- 15 |
| Calf Raise | 4 | 10 - 15 |
| Lateral Pull Down | 4 | 10 - 15 |
| Dumbbell Fly | 4 | 10 - 15 |
| Triceps Kickback | 4 | 10 - 15 |
| Biceps Curl | 4 | 10 - 15 |
Day 3
FULL BODY
| Exercise | Sets | Repetitions |
|---|---|---|
| Lunges | 4 | 10- 15 per leg |
| Raising (assissted) | 4 | 10 - 15 |
| Bench Press | 4 | 10 - 15 |
| Narrow Bench Press | 4 | 10 - 15 |
| Barbell Curl | 4 | 10 - 15 |
| Back Extension | 4 | 10 - 15 |
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