How To Incorporate Weightlifting Into Your Workout Routine

How To Incorporate Weightlifting Into Your Workout Routine

For women, weightlifting can be an intimidating term. Why? Because we fear our shoulders will become too broad and our arms and legs too muscular. Well, according to Franklin Antoian -- personal fitness trainer and founder of iBodyFit.com -- that's one of the biggest myths in the fitness world.

With over 400 online workout videos and 1,000 exercise demonstrations, iBodyFit.com remains as one of the largest workout and online personal training websites for men -- and for women. Being an expert in fitness and weightlifting, Franklin Antoian was kind enough to share his wealth of knowledge to help learn how to incorporate weightlifting into your workout routine.

Fit and Fab: What are the benefits of weight lifting?

Franklin Antoian: In addition to the above mentioned, a well-rounded weight lifting program will help you burn calories all day long, give you more energy as well as help prevent osteoporosis.

 

FF: How would you encourage women who are worried about getting too muscular to weight lift? Is this a myth?

FA: Thats one of the biggest myths in the fitness world. Women simply do not have enough testosterone to get bulky or too big. If you want toned arms, rounded shoulders, 6 pack abs or simply a round butt, you'll need to lifts weights. Diet and cardio wont achieve those results.

 

FF: What are some general guidelines and tips on how women can incorporate weight lifting?

FA: If you've never lifted weight before, its best to start simple. The ACSM (American College of Sports Medicine) recommends 1-2 days per week of weight training for adults. Simply perform one set of one  exercise for each major muscle group 1-2 times per weeks for a couple of weeks. Gradually, add in additional training days and more training on your "trouble spots."

 

FF: Lastly, how should women go about choosing the weight they start lifting with? And how should women increase the amount of weight in a healthy way?
FA: Start by lifting a weight that will allow you to manage 20 reps or so. This will get your body used to moving through motions with resistance. After two weeks, bump up the weights so that you are challenged to complete 10-15 reps per exercise.
With that being said... let's start lifting, ladies.

 

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