Women's Weight Lifting Lesson 1

Whether you're new to the idea of picking up a weight or have been picking up dumbbells for years…

There is always information to learn and room for improvement. If you were never afraid of "bulking up" and really pushed yourself then that's awesome and you deserve a pat on the back.

Why? Because most women have this fear that if they lift a heavy weight then they will turn into a she-man… lets but this to rest. It is impossible and one of the biggest myths to plague the fitness community keeping women from seeing awesome results.

So now that that is solved lets move ahead… what exercises are you doing? Read through and check the list!

4 Exercises That Women Don't Do But Should

When it comes to lifting weights we often leave out a few steps. Most women walk into the gym armed with their Ipods and ready for a great workout but what this really means is 30 minutes on the cardio machines and spending 10 minutes or so in the weight lifting zone doing curls and turning around to walk out the doors.

I don't blame anyone but society. It starts in high school when the guys and girls are separated into different PE classes: guys learning about weight training and girls playing on a balance beam, or in my case partaking in Billy Blank's Tae-Bo videos on a 19 inch television with 60 other girls around me.

Unless you were a college athlete how would you have learned anything about strength training? Much less think about doing it. So why now should you be held accountable for not knowing exactly what to do? The important thing is that you are interested in learning and correcting your idea of proper weight training.

First, get it out of your head that weights are for the boys. Girls deserve to look fantastic too and that takes strength training (along with proper nutrition and SOME cardio). If you are disappointed in the results that you have seen it is because you just haven't yet perfected the program and that's what I am about to hit on.

There are more exercises than bicep curls that we neglect either out of fear of trying new things or lack of information. Throw that fear right out the window… the only way you are going to see big results is to step out of the comfort zone and into the new world of strength training.

Here are the 4 moves that most women don't do but definitely should.

They work multiple muscle groups and will help on your path to a great figure. If you are intimidated by the idea of adding these moves, I urge you to try. You want exercises that give big results and doing a few curls just isn't going to cut it. But these will.

4 Power Moves To Do At Your Next Workout

Bench press

Yes, the bench press is a top knotch move. There are tons of variations to target different muscles but one thing always remains the same: it works more than just your chest. Your ams, shoulders, chest and core will all get hit with a workout. It isn't necessary to start at the barbell or to expect to lift your body weight.

All you need is a nice set of dumbbells that is heavy enough for you can get out 10-12 reps (but not more than 12). When you can easily pump 12 reps that means it is time to up the weight.

One of the easiest ways to add a bit of variety is to change the benches up. Most gyms have other choices than just the standard flat bench. Look for an incline and a decline bench. Just the angle of your body will change up the degree at what muscles feel the impact.

Stationary lunge

The stationary lunge is probably my favorite move and one that is rarely seen. It is hard to believe that you don't see more people doing these since they are such a powerful move for the entire lower body. Stationary lunges allows for you to do a bit more weight that walking lunges and you are also able to keep more of an eye of form.

Do all the reps with the right leg in front and then do the reps again with the left in front. Your entire body will feel the burn, especially the calves, glutes, hamstrings and quads. Like the bench press, use a weight heavy enough where you can only perform 10-12 reps. Make sure to keep your back straight and core tight throughout the move.

Pull-ups

This was one thing that PE teaches got right. Pull-ups are very empowering to anyone that can do them. People look at you a bit in awe because few women can "pull" them off. I don't expect you to walk up to a pull-up bar and on the first try be successful. But… most gyms do have assisted machines that have a kneepad that offers help to get you to the top.

Each week try to decrease the amount of assistance until no one beholds… you can do a push-up! Once you get to doing one full pull-up, immediately add the assistance so you keep pushing yourself. Then at the next workout, try for two and so on.

Talk about a total body workout. Depending on where you grip is (close grip chin ups, wide grip, overhand grip, etc) will work different target zones in the arms and back. Doing pull-ups is a great way to start getting definition in your upper back. Plus, you will find that your abs are working hard to keep you stable and not swinging around like a monkey up there.

Squat

The beloved squat, the squat is one of the most popular exercises and for good reason. The muscles that are involved are plentiful everything from the core, butt, and of course the legs are being burned. There are many varieties to suit all fitness experiences.

Using the barbell is a great option if you are comfortable doing the move and understand perfect form. The barbell allows for more weight than the dumbbells it is only imperative that you have done the exercise and know what you are doing. Then there is the dumbbell squat where you can hold weights in each hand with arms down by your side. Then of course there is the body squat, with no weight.

All move are great and act like a progression. Tips for a safe squat include having legs shoulder width apart, feet pointed straight ahead. You should be keeping weight on the heels of your feet, not on the toes. Keep the back straight and slowly lower as if you are sitting in a chair. The upper legs should come to parallel with the ground before standing up to starting position.

Those are only 4 of dozens of great moves. Don't worry you will learn them as members to the Art Of Weight Lifting.

It takes a lot of confidence to walk into your weight room by all the guys that have been lifting for who knows how long. And since you are one of few ladies that will be working hard in the weights…

Confidence is just what the doctor called for. I know its not directly about weight lifting, but trust me the information in the next lesson is just as important.

Get more information about exercises to lose weight and make sure you check out our fitness courses podcast where we talk about current fitness events and give you help to get great results.

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