Nutrition Realm

Womens Fitness: 7 Tips For Strength Training

There are many right ways of exercising programs for women who are looking for effective losing of fat.

​Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits.

This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.

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Study from suggests that ​Less than 5% of adults participate in 30 minutes of physical activity each day.

austrailian fitness statistics

Planning out routines for your fitness program is factually the trickiest of all among anything else.

PRO TIP: Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety.

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However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.

Here are some fitness tips to enhance your strength training.

1. Always know that muscle can never be strength trained within a day.

A minimum of at least 24 to 36 hour allocation needs to be followed.

Muscle injury, fatigue and over-training can take place if exercising is done on consecutive days so you might want to chill a little bit.

2. Instant weight loss in never possible.

For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease.

Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.

hip flexors

3. Toning the body cannot be done at an instance.

A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target.

You can also consider using machines than simply using weights freely.

4. Every 4-6 weeks changes are required in strength training.

his would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential.

Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.

5. Specific objectives are a must so that the strength training programs are created accordingly.

It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective.

There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles.

Keep the right goals to structure the best fitness strength training program.

6. Strength training programs need to be regular and consistent for ensuring successful results.

Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training.

Replacing good habits with bad ones is mandatory.

7. Any regular routine must work out all the major muscles at least one to 3 times in a week.

This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.

​A decent effective strength training program like PiYo could be built among women who follow the right guidelines in a dedicated manner.

It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.



  • I love this article! Very informative and truthful!! I have been lifting for 3 years now and all you say above is so true! It’s a work in progress but, IMO it’s the best approach to build muscle and lose fat. It helps with bone density like you mentioned, so when we get older we won’t have as many problems. More ladies need to stop being afraid of strength training! Thank you for this!

    • Hey girl,

      Glad you like the article. I’ve come to notice some women think it’s a fast thing to achieve! We have to understand that it takes time and a bunch of commitment to achieve. That’s why I’ve put this article out.

      Thanks for your comment 🙂