The Best Workout Routine For Women To Get Lean And Strong
Increasingly, women are showing interest in strength training like never before. Fantastic, but here’s the catch: most of them never move enough weight to noticeably improve their strength or physique.
When you eventually start doing some resistance training, you’ll most likely head to the machines. You’ll pick one up, read the instructions, and then try to imitate what the model is doing in the photos. As you go through the motions, you may find yourself wondering if you got it all wrong. After struggling with the machines, you go to the dumbbell rack, only to find it swarming with large, muscle-bound men trying to outshine each other.
If this best describes you, you need a fitness makeover. Read on to learn about everything you need to confidently walk into the gym and begin building your happiest, strongest and healthiest self.
A Simple, Effective Workout Routine to Build Lean Muscle & Strength
Each workout should begin with a warm-up to stimulate your muscles, prepare your central nervous system for the session, and boost blood flow to your muscles. Foam rolling is also a good idea before each workout. Roll the quads, hamstrings, IT band, piriformis, and calves for leg training. Roll the shoulder, chest, triceps, and biceps for upper-body training.
Movement Activation For Speed & Mobility
This movement is performed 20 times. You do not have to complete all 20 reps in one set. Choose a set and rep pattern that will allow you to complete all 20 reps without being overly fatigued.
Muscle Strengthening Movements
A prime, compound exercise will be included in each workout. The primary movements should be heavier than the secondary movements. Perform 5 sets of 5 reps of these compound movements and make sure to gradually challenge yourself with weights. Rest for around 1-2 minutes between sets.
Muscle Shape Assistance Work
These exercises will help you shape your muscles. Perform 8-12 reps of each exercise without exerting yourself too much. Rest periods for all assistance movements should be as brief as feasible, but not so brief that you must lower weight.
Cardiovascular Fitness And Fat Loss Training
Your cardio will come in a variety of forms. Perform 20 minutes of high-intensity intervals each time you do weight training. Choose an interval program that is challenging, but not too demanding. Thirty seconds of all-out effort followed by one minute of rest is a good place to start. Spend 30-45 minutes of low-intensity cardio one day per week. On these days, you can use your favourite cardio machine to burn some additional fat.
Many women are afraid that weight training will make them look like hulk, so they spend hours doing cardio to keep their “feminine” figure. The truth is that women have a fraction of the testosterone levels of men. Join the best ladies gym in Dubai to meet people who share your goals, receive answers to your burning concerns, get inspired by other people’s achievements, and keep track of your workouts, nutrition and progress!