There are a variety of myths and misconceptions about ladies lifting weights. One of the crucial widespread myths is that ladies who do weight coaching are at a danger of getting damage or find yourself wanting masculine and hulking. However that’s not true. As an alternative, there are a number of benefits of doing weight coaching day by day and utilizing free weights, resistance bands, weightlifting, in addition to physique weight workouts. It may well assist step up your weight reduction regime!

HealthShots reached out to health skilled Mukul Nagpaul, Founding father of Pmftraining and Match India Motion Ambassador, to search out out the issues to bear in mind earlier than attempting weight coaching for girls.

Nagpaul says, “Weight coaching is an efficient method for girls to achieve their health objectives and construct power. However earlier than leaping right into a weight coaching program, it’s essential to know the basics of the way it works.”

Listed here are 7 key issues ladies ought to learn about weight coaching:

1. Weights may be adjusted to a person’s wants

Weights don’t are available in one dimension suits all. It’s essential to decide on a weight that’s acceptable in your present health degree and begin with lighter weights as you get used to the actions. Nagpaul advises selecting a weight which you could carry 12 to fifteen occasions with out feeling fatigued.

Weight lifting can construct muscle tissues and enhance steadiness. Picture courtesy: Shutterstock

2. Correct kind is important

Be sure you are lifting with the suitable kind to scale back the possibility of harm and ensure you are getting probably the most out of your exercise. This entails sustaining a straight again, utilizing your core muscle tissues, and ensuring that you’re not overextending or arching your again. Carelessness would possibly result in undesirable harm whereas lifting weights or exercising.

3. Plan it in response to your menstrual cycle

When in comparison with weight coaching throughout the luteal part (it begins round day 15 of a 28-day cycle and ends once you get your interval), weight coaching throughout the follicular part (which is when an egg grows in your ovaries) led to larger good points in muscular power. Should you begin listening to the menstrual cycles, you would possibly uncover that the follicular part is when your power coaching is only. Earlier than your interval or if you are experiencing PMS, take it straightforward and scale back the depth of your exercise.

4. Weights needs to be elevated regularly

Nagpaul says, “When beginning out, it is very important slowly improve the quantity of weight being lifted to ensure that the physique to regulate and get used to the brand new load. Upon getting grow to be accustomed to the burden, then it’s okay to extend the quantity of weight barely or add extra repetitions.”

weight training
Carry weight fastidiously. Picture courtesy: Picture courtesy: Adobe Inventory

5. Weights may be mixed with different workouts

Weights are efficient for constructing power, however incorporating different workouts corresponding to cardio, body weight actions, and dynamic stretching can maximise the advantages of weight coaching.

6. Weights needs to be used with warning

Weights are efficient for constructing power, however they will additionally result in harm, if not used accurately. Be certain that to take heed to your physique and take a break when wanted. It’s higher to carry safely than danger an harm that might put you out of the health club for a protracted time frame.

7. It’s a full-body exercise

Weight coaching is a sort of train that tries to work each vital muscle in a single session. It will increase metabolism and aids in calorie burning. Carry out workouts together with calf raises, bench presses, pull-downs, deadlifts, pushups, squats, and lunges. You probably have a pair of dumbbells, you possibly can practice your total physique muscle tissues with them.

weight training
Do weight coaching workouts and see the distinction! Picture courtesy: Shutterstock


Girls can obtain their health aims and develop power with weight coaching, however provided that they’re conscious of those seven key factors will they have the option to take action safely and successfully. With correct kind, gradual will increase in weight, and mixing weights with different workouts, weight coaching can grow to be an integral a part of a lady’s health routine.