Strength Training For Women – Improve Your Muscle Tone
With all the conflicting information on the internet these days, it can often be hard to understand whether
women should have a strength training routine or not.
There are many myths and misconceptions about women and strength training that prevent women from acquiring the
body or their dreams or being the best they can be.
This article will debunk some of these myths and provide you with a effective strength routine to get you lean
First of all, many women believe that by strength training with weights they will get big and “bulky” like males
or female bodybuilders. The simple truth is, women don’t have enough testosterone to get that big! No matter how
hard you lift, a women will never be as big as those bodybuilders you see on tv.
This way of thinking usually causes women to lift light weights for many repetitions. Doing this prevents your
body from building new muscle and losing fat. In order to build muscle and get that athletic look, you need to tax
your muscle and tear muscle fibers.
Keeping the above point in mind, women also need to realize that there is no such thing as “toning”. This term
is used, however, to describe the act of losing fat and building
muscle at the same time to get a defined, lean look. If you are really serious about strength training, you
will remove this word from your vocabulary! Lifting weights builds muscle - it doesn’t tone!
The harder you work your muscles, and the more you decrease your body fat percentage, the more defined you get.
Notice how there are no exercises to “tone” - only a combination of a good strength training routine and a proper
diet will get you the results you want.
So now that you understand you can lift weights without getting big, and there are no toning exercises, what
exercises should you do? Take a look a the sample routine below:
Barbell Squats 5 x 12 (5 sets of 12 reps)
Hamstring Curls 3 x 12
Calf Raises 3 x 12
Quad Extensions 3 x 12
Bodyweight Squats 3 x 20
Pullups 3 x MAX
Barbell Bench Press 5 x 12
Dumbbell Flys 3 x 10
Lat Pulldown 3 x 12
Dumbbell Row 3 x 12
Back Extensions 3 x 12
Bicep Curls 4 x 12
Tricep Extensions 4 x 12
Dumbbell Shoulder Raise 4 x 12
Cable Curls 3 x 10
Dips 3 x 10
Lateral Raises 3 x 10
Notice how this is only a three day strength plan? That is because if you are working out with enough
intensity and lifting heavy enough weights, three days a week is all you need to get good results. The first two
days include compound exercises which are designed to work every muscle in your body during the exercise.
These are great exercises for building muscle, and I would
encourage you to add more of them if you feel like it. This is a great overall strength routine for women looking
to build a strong, lean body. Don’t listen to people who say you need to do cardio for two hours each day - lift!
And lift heavy!
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