Benefits Of Weight Training For Women

You’re in the gym, what’s the first thing you go towards? The running machine? The bikes? A yoga mat? Women often go for cardio exercises as they might be best for them but including weights in your exercise routine may be the way forward. They can seem scary, but they’re really not. Here’s how they can help you!

Firstly, weight training is great for building muscles which helps metabolism increase. This means that you can burn more calories. Sure, cardio machines are great, but without the base of a good metabolism, it may take you much longer to reach your desired weight. By incorporating weight training, you can speed this process up. The more intense the workout, the more calories you’ll burn, so fitting in some weight training can really help your fitness routine. Not only does weight training build and strengthen muscles, it also strengthens your bones which can reduce the risk of breaks.

Continuing with this, weight training increases strength all over your body. Preventing sports injuries can be made simple by working at it to build strong joints to help with your everyday tasks and exercise. With a stronger back, shoulders and core, your posture should improve, and it can help prevent pain in your lower back. Your overall sports performance should get better too!

It’s also great for gaining strength. You may feel that weight training isn’t for you as you may bulk up, but women don’t have the testosterone levels to build muscle like me do. Instead, women develop strength and muscle definition, which is fantastic.

Finally, this is our last point, but definitely not the last benefit of weight training. As you probably know, exercise releases endorphins which can improve your mood and fight anxiety. Adding to your fitness routine with weight training not only helps your body, but can improve your alertness, boost your energy and just brighten your day. Your brain is just as important as your body, so you have to make sure to look after it. We hope weight training can help.

As you can see, weight training isn’t as scary as you think, and can really help your fitness improve as well as get you to your goals sooner. If you’re unsure, or don’t know where to start, speak to a member of staff and we’ll let you know what exercises to try, weights to begin with, and if there are any classes you might benefit from. Weight training is for everyone, so why not give it a go.

Your first session at The Ladies Centre

So you want to lose some weight, tone up or increase your fitness but the thought if stepping foot in a gym is daunting? We hear you. We've all been there. Everyone's first day is a little overwhelming especially when we don't know what to expect. That's why we thought we would put together a guide of what to expect when you come down for your first session at The Ladies Centre.

Your first session at The Ladies Centre

The main thing to remember is that everything is on your terms. Our instructors are here to help you! We aren't going to try and get you to do anything you're not comfortable with. We don't expect you to be super fit when you come through the door; it's our job to get you to that point!

Discuss your goals

The first thing we will do before we do any exercising is have a chat! We feel it's important for our instructors to get to know you; what you want to achieve, do you have any injuries, any health problems you want us to be wary of. We will discuss your needs and a brief plan of action.

Find out what works for you

Once we have an idea of where we're going its time to start finding out how to get there. Our instructors will use their knowledge to find out what exercises are going to be most effective to you and your goals. They will explain each exercise to you including the benefits as well as how to correctly carry it out. The aim for the first session is to get you familiar with using the equipment so you won't be working too hard. We will build your fitness as you progress through your sessions.

Make your plan

After we've been through all of the exercises we will start making your plan. This will be what we've already been through with you and explain how often to do the exercises as well as how long you need to carry on with this plan before getting you booked back in.

Sart making progress

Once we've been through everything with you its time to start changing your body! You will have your own copy of your fitness plan and can work through it at your own pace. If you forget anything or are stuck just come and ask a member of the team and they will be happy to take you through any of your exercises again. Your instructor will check in with you every now and then and let you know when to book back in for a new fitness plan but this will usually be after around 6 weeks.

A few final tips

When you first start it is important to remember not to push it too hard in your first few weeks. It is easy to get carried away and try to fast-track your results but it is slow and steady that wins the race! If you push yourself too hard in the first few sessions your body will more likely get injured or fatigue. Focus on building the gym into your weekly routine, once you have cracked that you can slowly increase the intensity whilst you are at the gym.

Whilst it is important to remember that consistency is key, it is equally important not to punish yourself too much if you have a bad day. We all have them but it is how we deal with them that is most vital. Having a bad day or few days is often not as detrimental to our progress as we think. Come in and have a chat with one of the team if you are feeling down or disheartened; we can focus on getting you back on track as well as reassure you that everything is going to be okay making you feel more positive about your training!