Make Sure You Pick Up Some Weight

May 09, 2011
Make Sure You Pick Up Some Weight

We all know the benefits of training with weights, but if your still not sure, here are a few more reason's why

Reasons Why Weight Training Is A Must For Women Looking For Weight Loss

If you're looking to reshape your body and add more muscle tone as you go about your weight loss program, it's imperative that you're looking into getting started on some form of resistance training.


One major error that many women often make as they go about their weight loss programs is leaning strictly towards cardio to do the work for them.  If you want to see optimal fat loss success, weight training should be included in your program.

While cardio training does help to burn off calories and will still reduce your body weight, it will never reshape your body like weight training will.

Let's look at a few of the top benefits that you're going to get from using a weight training workout program.

Enhanced Metabolic Rate

The very first reason why you should be adding some weight training to the mix is because it's the form of exercise that is going to best boost your metabolic rate.  Your metabolic rate is responsible for determining exactly how many calories you burn on an everyday basis so the higher it is, the faster you'll see weight loss progress.

Since weight training is quite stressful on the body and will cause a large recovery process to have to take place, after you perform each session you're going to be burning calories off at an accelerated pace for up to 12 hours past your workout.

Improved Everyday Strength Levels

Second, the next big benefit that you'll get from performing a regular weight lifting workout program is increased strength levels so you can perform your everyday activities easier.

As you get older if you don't work the muscles through some form of resistance training you have a greater chance of losing them, which would then mean a corresponding loss of strength.

By regularly doing this form of workout though you prevent this from happening so that you can maintain the lifestyle you want for the years to come.

Better Body Image

One major thing that most women notice when they start up on a weight lifting program is a greatly enhanced body image as well.  As they start to see more muscle tone and definition develop they'll feel more confident in the way they look and this confidence projects out to others, actually making them look that much more attractive.

You'll often find your posture improves as well as you strengthen all the muscles in the upper back which then leads to a slimmer waistline appearance as well.

So there you have a few of the key reasons to add strength training to your workout program.  It's definitely one form of exercise that you won't want to miss out on. 

Below is a plan that has a few Solo workouts that are for each body part. Nothing fancy, but havign structure is very necessary for results. Take a few of these plans and execute by themselves or integrate with your current plan

Workout Program

Day 1
Exercise Sets Reps Muscle Group
Standing Barbell Military Press 3 5 Shoulders
Seated On Bench Barbell Military Press 3 6 Shoulders
Standing Barbell Upright Row 3 10 Shoulders
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Standing Cable Rear Delt Raise One Arm 3 12 Shoulders
Day 2
Exercise Sets Reps Muscle Group
Smith Machine Bench Press 3 10 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 8 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 3 10 Chest
Standing Mid Cable Flys Both Arms 3 12 Chest
Day 3
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell Both Arms 4 10 Arms
One Arm Dumbbell Preacher Curl 3 10 Arms
Cable Concentration Bicep Curl 3 12 Arms
Dumbbell Overhead Triceps Extension Both Arms 4 10 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 12 Arms
Day 4
Exercise Sets Reps Muscle Group
Barbell Squat 4 10 Legs
Barbell Front Lunge 4 8 Legs
Step Ups Alternating Legs 3 10 Legs
Dumbbell Straight Legged Deadlift 3 12 Legs
Machine Leg Press Both Legs 3 15 Legs
Seated Machine Leg Extension Alternating Legs 2 10 Legs
Prone Machine Leg Curl Alternating Legs 2 15 Legs
Day 5
Exercise Sets Reps Muscle Group
Pull-Up/ Chin 3 10 Back
Seated Cable Row 4 10 Back
Seated On Bench Bar Lat Pulldowns Both Arms 4 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 15 Back

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