Strength training for women: what you need to know

This is how women build muscle effectively

Strength training aims to enlarge your muscles and thus make individual muscle fibers thicker. To achieve this, muscle building must be stimulated by challenging the muscles beyond their usual performance level. This means that you have to put in a lot of effort when it comes to strength training and pushing yourself to the limits of your performance. Bodyweight exercises are effective for building muscle, especially for beginners. Classic like Squatting, sitting or take up Therefore, no exercise should be missed.

If you want to set new training motivators and challenge yourself more, you should Small weights such as dumbbells or tubing Catch. Take things slowly and improve little by little. As a rule of thumb, remember: Your muscles should start to burn a little after three sets of 10 to 15 repetitions. If there is no pull, you can move to the next weight level.

Feel free to wear your gym clothes Training equipment Such as a leg press, power rack, or rowing machine. But before you start, ask the trainer to explain the equipment to you – this way you can avoid injuries caused by incorrect use and get the most out of the exercise.

Building muscle in women: How often do you train?

You should train each muscle about two to three times a week. In order for your muscles to regenerate sufficiently, you need to take a 48-hour break. For this reason, it is recommended to do a full-body workout targeting all muscle groups, for example twice a week. If you want to train frequently, you should specifically strengthen certain areas such as the upper or lower body to avoid overload.

Well equipped for your training