Exercising with Effective Weight Training for Women

Designing Effective Weight Training for Women is critical in order to see results that you can notice within a few months, if not weeks.

So how do you design an Effective Weight Training Program for Women to reap the rewards and stay ahead of the crowd? I will show you some major principles, and give you an example of some weight training exercises.

The Three Principles of Effective Weight Training for Women
Principle One
-Learn how to perform compound or multi-joint exercises for more overall body strength, more caloric expenditure, and bio-mechanical and coordination skills.
Here is a list of some compound exercises...
- Push ups (bodyweight exercise)
- Dumbbell Squat with Overhead Press
- Deadlifts
- Body Weight Squats
- Bent-Over Barbell Rows
- Pull-ups
- Chin-ups
- Lunges
- Push-press

Principle Two
Change Your Weight Training Exercises every few weeks; maybe every 3 to 6 weeks so your body can be challenged with a different exercise that can bring new stimulus into your exercise life.

For example, after performing the Cable Lat-Pull down for a few weeks, change it to pull-ups or chin-ups which for many women these choices are more challenging to perform, but start practicing even if
you can do only one repetition, or just lowering your body.

By more practicing you will get stronger; the key here which I tell my clients is to keep doing it on a consistent and priority basis.

Another example of exercise change is switching from the dumbbell body weight bench press to performing push-ups for chest and triceps training.

Principle Three
Follow different weight training objectives or goals in terms of:

- Endurance,
- Strength,
- Power,
- Weight Loss, and
- Muscle building (toning up) purpose.

You might wonder and ask why you want to follow those fitness objectives for specific training if you are only interested in only one of the above goals; for example, toning up your body and not power?

This is a good question, but let me briefly explain the physiological benefits from doing that. Every fitness goal has a different demand on your metabolic requirements in regards to hormonal secretion and enzymatic adaptation within your body.

Therefore, Changes can be anabolic in terms of gaining power which can lead to more strength, and this can lead to more muscle gain and weight loss.

The key is to keep changing your workout methodically and routinely so in the end you can have an Effective Weight Training for Women in the short and the long term.