Strength training for women — burn more calories, lose weight quickly

Women mostly spin to cardio exercises when they need to remove weight. But a law is, strength training has long-term formula and helps we bake some-more calories via a day, even when we are not operative out. This means, we are expected to remove weight some-more fast and have a improved and toned physique if we incorporate strength training in your aptness regimen.

What is strength training? 

Strength training is a tenure for sportive regulating weights, effervescent bands or body’s possess weight. It is a best approach to boost robust strength, distance and power. It can also urge one’s coherence and operation of motion. The increasing robust continuation and strength from strength training advantages both organisation and women.

A outrageous myth compared with strength training is that women will bulk adult by lifting complicated weights. However, a fact is, strength training does not make a lady large or massive as women miss sufficient amounts of masculine hormones testosterone that is obliged for flesh building and growth.

Benefits of strength training

Any form of earthy activity either cardio practice or strength training has poignant health advantages for all women. According to aptness consultant Mamtaa Joshi, strength training is one of a best ways for women to urge bone firmness and forestall osteoporosis. It also lowers blood pressure, increases physique metabolism and controls weight. It can also give we an corner over stress, heart illness and cancer. It also helps in a government of ongoing conditions such as behind pain, diabetes, arthritis and basin in women. Besides, strength training also reduces a risk of detonate and bone associated injury.

Strength training for weight loss

You might consider that cardio is a pivotal to weight loss, though strength training can be a useful further to your examination if we are perplexing to remove weight. In fact, we will not usually build stronger muscles though also bake 25 per cent additional calories during your strength training session. Mamtaa says, ‘Building gaunt muscles will boost your metabolism and change your physique composition. During strength training, blood rushes to your muscles creation them demeanour some-more toned and sculpted.’

Since strength training engages specific flesh group, a best approach to remove weight is to concede small or no rest between exercises. Doing a exercises during a widen will rouse your heart rate and bake some-more calories. Push-ups, pull-ups, squats and crunches are high-intensity workouts that will assistance we remove weight.

How to select a right weights

Mamtaa suggests selecting weight that we can lift but most problem and do during slightest 15 repetitions with it. A elementary order that can assistance is that aloft repetitions need lighter weights and obtuse repetitions need heavier weights. The best approach to figure out a right weight is by experimentation. If we are struggling to do a final repetition, we are lifting a right weight. On a other hand, if we are doing all a repetitions with ease, afterwards a weight we are carrying is too light for you.

Below is a list of exercises for women that aim specific flesh group:

• Chest: Bench press , chest press and push-ups


• Back: Seated quarrel appurtenance and behind extention


• Shoulders: Lateral lift and front raise


• Biceps: Bicep curls


• Lower body: Squats, lunges and calf raises


• Abdomen: Crunches and pelvic tilts

Safety tips

• You should equivocate doing some of a exercises but correct superintendence like shoulder shrug and side bends as they might lead to injuries.


• Never reason your exhale while lifting weights as it can means we to feel drunken and light-headed.


• Always lift and revoke weights slowly, to equivocate damage and maximize a efficacy of a exercise.


• Never turn or hook your spine excessively as it might lead to revoke behind problems. Also, always hook your knees slightly, to revoke highlight on a revoke back.

Image source: Getty Images

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Strength training for women — burn more calories, lose weight quickly