Hello, thank you for visiting Bodybuilding for Mass.
Please don’t feel uncertain or dismissive over the title of my site – it is female friendly
All of the information and workouts on this site relates equally to both males and females. It depends on your personal goals, and current situation, as to how you apply these.
So, settle back and enjoy this article: Female Weight Lifting Routines.
I have quite a number of girls asking me about weight lifting, and it appears the majority still are concerned that lifting weights will cause them to ‘bulk up’ or look manly.
Will Lifting Weights Cause Me to Bulk-up?
This would have to be the most asked question when it comes to female weight lifting routines, and the primary reason why a lot of girls don’t incorporate weights in their workouts.
The thing is, unless your testosterone level is abnormally high and/or your estrogen levels are rather low, there is no reason for concern,(Please consult your Doctor or other Health Care Professional if you have any questions on this).
I have observed and trained alongside a number of females over the years and some have gone on to compete successfully in figure competitions.
These girls have consistently trained harder than a lot of the guys in the gym, doing the same type of lifts and sometimes with heavier weights. The result: nothing more than a very well toned and healthy looking body.
Yes…there are those who, for whatever reason, decide that having a body resembling a pro male bodybuilder is desirable. So, they go all out to achieve that – though not without heavy use of testosterone injections and other illegal steroids.
However, if you dream of having the body of a fitness model and to look and feel super confident in a bikini – then read on, because using weights in your workouts will give you toned arms and legs, flat stomach and a firm butt.
What is a Weight Lifting Routine
Basically, a weight lifting routine is a selection of exercises performed with added resistance.
This can be in the form of any movable weight, though most commonly the likes of dumbbells, barbells and kettle-bells.
There are also a range of machine style platforms, which are excellent and offer added safety especially for the lone lifter, such as Leg-Press, Cables, Smith Machines and ‘Hammer-Strength’.
Are Male and Female Weight Lifting Routines Different?
The short answer – No.
I know, it sounds crazy – right?
You see, an exercise in itself is not gender specific and the weight being used is only a means of achieving a desired outcome.
The makeup of the female musculature is completely different to that of males and develops accordingly.
Therefore, if your goal is to gain lean muscle and shed unwanted body fat, the process only differs by the variables involved i.e. measure of resistance used, nutritional requirements per body weight, body type etc.
Click Here to have a look at some workout suggestions.
Does Lifting Weights Help With Fat Loss?
Example of estimated calories burned per 45 minutes for a woman 35 years of age, 160 cm tall and weighing 75kg:
- Weight Lifting – light to moderate effort = 141 Calories
- Weight Lifting – vigorous effort = 282 Calories
- Circuit Training – general = 376 Calories
- Running – jog/walk combination = 282 Calories
- Walking – 5.6 kph = 179 Calories
So, you can see that a weight lifting workout certainly burns considerable calories.
But get this – along with the calories burned during your workout, your metabolism will be heightened for quite some time after.
The best of all – by following a weight lifting program, in conjunction with a good nutrition plan, you decrease body fat whilst increasing lean muscle mass, creating the over all toned and terrific body of your dreams
So – here is what lifting weights can do for you:
- Decrease your body fat
- Increase your lean muscle
- Give you a well toned physique
- Increase your strength
- Build your confidence
- Give you an over all feeling of wellbeing
- Decrease/Hold off the physical effects of aging
What lifting weights will not do for you:
- Cause you to ‘Bulk up’
- Give you a ‘man’ body
- Lose femininity
There you have it.
I hope you have enjoyed reading this article and found it beneficial.
If you have any questions or relevant information you wish to share, please leave a comment in the box below or contact me directly firstname.lastname@example.org
I recommend that you consult your Doctor or other Health Care professional prior commencing any exercise program.
Or check out what Flavia has to say on: The Truth About Females and Lifting Heavy Weights
Flavia Del Monte – is a Registered Nurse, Certified Personal Trainer and Precision Nutritionist. Flavias goal is helping women say ‘I Love My Body’.
*The information and workouts I have presented in this article – Female Weight Lifting Routines – and on http://bodybuildingformass.com – are my own and are not associated with Flavia Del Monte.
Best Wishes for a Healthier, Fitter and Happier You.
Founder of http://bodybuildingformass.com
Thank you for reading:
Female Weight Lifting Routines; What You Need to Know