First things first: lifting heavier weights will NOT turn you into the Incredible Hulk!
Many women are under this impression and avoid weights.
Women do NOT have the same levels of testosterone as men for one thing so unless you are taking crazy and (dangerous!) supplements, it won't happen!
In fact, lifting a heavier set of dumbbells can actually lead to a smaller, stronger you.
Sound like just what you're after? Here are two important reasons to ditch the two-pounders and grab heavier weights.
- You'll lose weight faster: Who doesn't want to drop pounds the most efficient way possible? Many trainers recommend this test: Whatever weight you're bearing now — if you're doing five pounds, if you're doing 10 pounds — if you're not tired by [rep] number 10, then you need to go a little bit heavier. If you are consistently doing that, you're going to see changes in your strength and in your muscle mass. More muscle mass equals more metabolism, so maximize your body's fat-burning potential by challenging your muscles with heavier weights. It is important to check this every two to three months (if you are already working out 3-4 + days a week). Our muscles get "trained" very quickly so it is important to always challenge them in order to grow and improve.
- You can reshape your body: Cardio may help you shed excess pounds, but it's the weights that will help you sculpt the strong, toned look you're going for. You’re not going to change the shape of your body with cardio alone; you’re just going to be exactly like you are but you’ll be a smaller version, all your original issues will be the same, everything will just be smaller. A great recommendation is doing four weight training routines a week to sculpt and reshape your problem areas.
Here's a chart of common dumbbell sizes for beginners to help you get started; in general, aim for a weight that will fatigue your muscles in 8 to 12 reps.
| Exercise | Part of body worked | Recommended beginner weight |
|---|---|---|
| Bicep Curls | Biceps: inside of the upper arm | Five to eight pounds in each hand |
| Lateral Raises | Deltoids and trapezius: shoulders and upper back | Two to five pounds in each hand |
| Upright Rows | Deltoids, trapezius, and biceps: shoulders, upper back, and inside of the upper arm | Two to five pounds in each hand |
| Shoulder Presses | Deltoids, trapezius, and pectoralis: shoulders, upper back, and upper chest | Two to five pounds in each hand |
| Chest Presses | Pectoralis: chest | 12 to 45 pounds (body bar) |
| Triceps Kickbacks | Triceps: outside of the upper arm | Two to five pounds in each hand |
| Squats | Glutes and quads: booty and thighs | Zero (just your own body weight) to 45 pounds |
Being toned is a great metabolism / energy booster and will also help keep your body strong which can also help you avoid injury.
So DON'T be afraid to lift ladies !
"Peace, Love and Fitness"
