Fitness is a journey, and you need to work on it every day to reach your health goal. As a fitness enthusiast, you may have recently come across the strength training program for women. This program has gained popularity in the past few years, especially among women who want to lose weight. However, it offers more advantages than losing some extra pounds.
The benefits of weight lifting to women
The best personal trainer in Tribeca NYC often includes weight lifting and strength training in their fitness program for women. It offers numerous benefits such as:
- Weight lifting boosts your metabolism and burns fat.
- As per the best personal trainer in Toronto, more muscles signifies more burnt calories.
- Strength training leads to better sleep, improved mood, reduced anxiety, and stress relief. Plus, it also boosts confidence.
- It will help you to strengthen your core and subdue back pain.
- Strength training for women in Jersey City will help you to stay strong and young. It improves bone density, cholesterol, blood pressure, and heart health.
- Your body is trained to withstand the stress that strengthens connective tissue, bones, and muscles in strength training. It further reduces the risk of injury.
How to get started with the strength training program for women?
When you visit the best personal trainer in Tribeca, NYC, and discuss the fitness training program, they might coin the idea of the strength training program.
Women often complain that they don't know where to begin with the program or why they should enrol in it. Your personal trainer will guide you through the entire process. However, if you want to start the training yourself or have an idea about it before contacting the best personal trainer in Toronto, continue to read.
Start with the warm-up
You should never start your strength training for women in Jersey City without a warm-up as it may lead to injury. Performing 5-minute cardio at the beginning of your training schedule will warm up your muscles. You can try the following exercise
- Jumping jack for a minute
- Mountain climbers for 30 seconds
- Large overhead arm circle for 15 seconds, then repeat it for 15 seconds in the opposite direction.
- Crossover touches and reaches each side for 15 seconds.
- Alternating side lunges each side for 15 seconds.
- Hip circle for 30 seconds
- Squat kickback for 30 seconds
- Shuttle run for 1 minute
Get to grip on two basic but important moves
Deadlifts and squats are two popular compound movements in the fitness world. These exercises will help you to stimulate numerous muscles in a single go. In these exercises, you use your body weight as strength. When you practice these two compound exercises, you take a step towards weight lifting and other training tools without increasing your risk of injury. You can take the help of a personal trainer to start with these exercises.
Don't forget the dumbbells
Pair your basic bodyweight movements with dumbbells. They are highly suitable for beginners as you can scale your progress. Begin with the manageable weight and then gradually challenge yourself. You can start with a 2 kg lightweight and then go heavier until you do 12 reps. Ensure that the last two are quite challenging for you.
You can try the below-mentioned dumbbells exercise in your initial workout session. For each exercise, perform a set of 12 reps. Your personal trainer will also recommend you take a break in between to let your body recover.
- Standing shoulder press
- Bent-over row
- Dumbbell squat
- Lateral raise
- Farmer's walk
- Dumbbell deadlifts
- Squat to overhead press
The role of a personal trainer in the strength training program
Your personal trainer will accompany you towards your fitness journey. They have knowledge and experience in offering a strength training program and will make your progress to the next level smooth. They will create a personalized workout program for you that will meet all your requirements. They will also motivate you every day to be consistent in your practice and to a healthy life. Contact the best and experienced personal trainer in your town and start the strength training program for a fit and toned body. It will also make you strong and help you to perform everyday tasks easily.
