Weight Lifting for Women & Workout Routines

Women's Workout Plans, Strength Training & Muscle Building Workouts

Strength training for women will tone and sculpt your body and provide other benefits, such as an increased metabolism. For your muscle building workout plans, remember that you need to stick with your strength training exercises, but you can vary the workouts for a change of pace and to keep your muscles guessing what comes next. The workout routines experts at Harvard Medical School suggest a "full-body strength workout two or three times a week," or you can "break your strength workout into upper- and lower-body components." For these split weight lifting for women workouts, Harvard's fitness advisors recommend performing each component two or three times a week.

Transformation Tuesday: Leona Ferrara

After finishing the Gold’s Gym Challenge, Leona just kept finding new challenges.

Name: Leona Ferrara

Lost: 45 pounds and 24% body fat

Current mindset: You have to find what’s going to work for you – and then go after that. For me, after the Challenge, it was to continue to push as hard as I could. I just competed in my first show, and I’m already planning my next adventure!

Through strength training for women and other exercise routines, 2014 Gold's Gym Challenge winner Leona Ferrara lost 32 pounds, shed 22 inches and reduced her body fat by over 8%. Adding strength training to workout plans can improve your weight loss results, so if you're a woman who wants to shed fat, read our tips on strength training for women and then get lifting! If you don't think weight lifting for women is necessary, you should realize that women, just like, men, need strength training, because women need strength to carry everything from briefcases to babies. For muscle building workouts for women, WebMD recommends strength training exercises that utilize the whole body in a functional way, because in real life you stand, lunge, bend and lift.

When starting a strength training for women exercise program, it's important that you first nail down the correct form, notes the health and fitness experts at Harvard Medical School. Beginners starting weight lifting workout plans should, "Focus on form, not weight. Poor form can prompt injuries and slow gains," advise the exercise experts at Harvard. Weight lifting for women and men should focus on aligning your body correctly and moving smoothly through each exercise. For new muscle building workouts, in fact, "many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group."