Weight Lifting Exercises for Women that Want to Lose Weight Fast
Weight lifting exercises have largely been a male dominated activity, however in recent
years there has been a growth in the number of women number interest in the sport.
Especially of strong interest are weight lifting exercises for women that
want to lose weight fast. There are many other benefits of weight lifting exercises but learning how these can help
a woman slim down fast is what we will discuss here.
Aside from the many benefits there are also myths surrounding this effective exercise for slimming down
Before citing the benefits of weight lifting
exercises let us first look into these myths.
Myth 1: While there are many women who are into lifting weight there are a lot of women out
there who are afraid to try this out fearing that they will get huge muscles. Stop worrying-that is not likely to
To build those huge muscles, enough levels of testosterone is needed and though women do produce testosterone it
is not enough for achieving huge muscles growth. The only way for women to grow these large muscles is if they take
Myth 2: Use exercise machines instead of dumbbells and barbell to lose weight fast is another
myth that needs to be dispelled. In reality training with free weights such as dumbbells and barbells produces more
benefits than using only machines for working out.
Exercising using free weights enables you to train many large muscle groups at once allowing you to burn more
calories per set thus giving you more results at a much faster rate.
For instance using a barbell or dumbbell targets the following muscle groups: calves, glutens or the buttocks,
abs, lower back, quads, and the hamstrings plus using these improves strength, balance, and enhances bone
An exercise machine for doing leg extensions only targets the quads, which means that to be able to target other
muscle groups you have to use other exercise machines.
Myth 3: Another myth is that you need to do high repetitions if you want to tone your muscles.
This is a popular belief, largely due to the fact that most workouts that are prescribed for women contain 2 to 3
sets with 12 or more repetitions.
Sad to say this prescription does not work and does nothing to help you achieve your goal. What women should do
especially if they are on a diet is to perform 3 to 5 sets but with lesser repetitions. The best number of
repetitions should be from 5 to 8 reps for a woman to be able to hold onto muscle an important factor to help burn
The Benefits of Weight Lifting Exercises for Women:
1. It improves strength faster than any other exercise program regardless of age in fact in the first 4 weeks of
lifting weights your strength up to 72%.
2. Improves muscle as well as strengthens weak bones and joints.
3. It not only improves muscle tone but also improves posture a physical factor that makes one look slimmer.
4. Effectively ups your metabolism to help you lose weight faster.
Now that you’re familiar with the most popular weight lifting myths and the benefits of this type of exercise
you can now get started with your weight loss program. Before you begin with an exercise program it is wise to have
a consult with your physician first to ensure that lifting weights is advisable for you.
Here is a sample exercise that you can do. For this exercise, it is important that you do a 60 sec rest in
between sets to allow for muscle recovery. Using weight lifting benches will also
Do 3 sets of lunges with 8 repetitions followed by 2 sets of dumbbell bench presses with 8 repetitions. Next do
3 sets of leg curls in 8 repetitions that are to be followed by another dumbbell bench press with 8 repetitions
followed by crunches still using 8 repetitions.
There are many other weight lifting exercises, and for these you can enlist the help of a trainer. Lifting
weights is a great way to lose those extra pounds faster, but you must also do your part by exercising regularly
for this to truly work on you.