Author: Lisa Patten / Source: Lifehack
Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting, as men. The ‘Girls that lift’ movement is now very much established, and we think that’s awesome.
Years ago, if you walked into a gym, more often than not, the sight you would be greeted with would be a weight room full of men, and a cardio room full of women.
Women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.As research was conducted, and as common sense began to prevail, people found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.
That’s why today, we are going to be looking at a 5 day workout routine for women to get strong and toned.
If you’re a female looking to get bigger, stronger, and more toned, the following routine is perfect.
Warming up
Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training.
Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fibre elasticity. This is important because it means that the muscle fibres are far less-likely to rip and tear.
A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.
Before you say anything, doing a few reps with just the bar, or a very light set of dumbbells, does not constitute as an effective warmup.
Now we need…
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