Strength Training Programs For Women Fastest, Most Effective Way To Build Metabolism-Boosting Muscles

Besides this, Chad, my trainer told me that strength training programs for women are powerful exercises as I'll experience remarkable difference in my strength.

The type of strength training I do involved in isolating and targeting specific muscle groups using weights like dumbbells for resistance.

Strength training for woman is one I wouldn't want to do without, contrary to what the myth says - that it would give me big bulky muscles!

This is because the training not only helps me to ignite my metabolism, define and tighten my muscles, it also improves my posture and balance and strengthens my bones to better combat the assault of osteoporosis , as I get older.

I always include strength training in my toning routine, specifically for exercises that involve the chest, shoulders, arms and upper back.

Stretching is crucial after the training, as it helps me to build strength faster. So, I always stretch after the strength training workout.

• Increases your strength
• Improves your posture as the stronger muscles in your upper back and arms automatically hold your torso upright
• Builds bones and strengthens joints. This is especially important for us ladies as we get older because of the risk of osteoporosis after menopause and our increased fragility as we age
• Ignites your metabolism to burn fat faster
• Research shows that dumbbell workout lowers your resting blood pressure by 2-4%, thus helping you to decrease risk of heart disease and stroke
• Increases your lean body mass (whereby lean body mass burns calories even when you're resting) and decreases your body fat

I'm touching on training with dumbbells specifically here.

It depends on the following factors:

• Frequency (how often); I suggest 3 times a week
• Duration (how long); I suggest 10 to 20 minutes per session
• Intensity (how hard); I suggest until you feel fatigue in your muscle in the last few repetitions of your exercise
• Degree of resistance (how much weight on the dumbbell). Depends on which level of exercise fitness you're in: beginner, intermediate or advanced

  Lighter weights for a beginner and heavier weights for an advanced exerciser

So, do effective strength training programs for women to reap fast and real results!

There's a right way to start strength training programs for women.

As a general rule of thumb, if you're a beginner in exercise, you should start off exercising using no dumbbell at all.

Then add 2, 3, 5 pound-weight dumbbells when you're ready for more challenges.

If you're at the intermediate level in your exercise, you should use 5 to 12 pound-weight dumbbells for most of your exercises.

If you're an advanced exerciser, then you should use 10 to 20 pound-weight dumbbells for most of your exercises.

If your budget allows, purchase a full set of dumbbells with weights of 2,3,5,8,10,12 and 15 pounds.

If you feel you're not quite there yet in strength training, then just buy 2 sets of different weights to get you going first. You can add more weights later on.

Well, these're just guidelines. My advice is always go by how you feel and also how you can use vastly different weights from exercise to exercise.

Ah...Oh....Ah....

Strength training programs for women would get "harder" as you ponder over the choice of dumbbells......

You see, choosing the right dumbbells would take some trials and errors.

Added to this is the difficulty of getting the right weight or right resistance to use.

This was the problem I faced when I first started with dumbbells.

I would say from experience that the right dumbbell will let you do from 8 to 15 repetitions (reps) of an exercise with good form.

If the resistance or weight is too light, it won't do enough to stimulate changes in your muscles but neither should it be too heavy that you've to struggle to lift it.

When you feel comfortable and easy doing 15 reps with the dumbbells, increase the resistance or weight at the smallest increment possible the next time you exercise to avoid putting too much stress on your muscles.

It's normal to experience muscle fatigue during the last few reps. This fatigue indicates that you're getting the most out of your exercise.

Strength training programs for women gets even "harder" if you don't know the right, smart way to handle dumbbells.

Bless you! You don't have to figure out the way.

I've accumulated some good tips on how to use the dumbbells in smarter ways, like these:

• When picking up dumbbells, bend your knees as you lift and hold them close to your body before you get into your starting position
• Don't try to lift more weight than you can handle
• It's a good idea to have an exercise partner assess all your exercise movements which involve the use of dumbbells

  A partner will be able to watch you as you go through the exercise, help you when you get tired and give suggestions about your techniques.

  This is especially helpful when you're first learning the exercise or when increasing the amount of weight on your dumbbells.

Since I started strength training, I've noticed a remarkable difference in my strength - I can lift things I couldn't lift before and my posture has vastly improved.

That's really a tremendous bonus for me!

And you know, along the way, I've collected very "seasoned" and "stellar" tips on how to train efficiently to see results.

I feature here the exercises done with dumbbells which I've incorporated into my toning routine .

Do the exercises.

You'll be thrilled at the improved strength and metabolism-boosting capacity of your muscles!

Psssst.....

Not only dumbbells' weights provide a good hefty resistance to increase your strength, there's exercise band that's superb in giving you a good run for your....money....er... what I mean...your strength too!

Check it out!

Oh, on the same cue, how about training without weights ?

You'll love the idea altogether!

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