By: Karyn Brantley

I am often asked questions, in the gym, by ladies who are concerned about and intimidated by weight training. They are not sure how to do it, if they should be doing it, or what effects it will have. With this in mind, I would like to cover some of the most common questions that I hear to help clear up some confusion among the novice gym goers.

Will weight training make me big and bulky?

Absolutely not, if you don't want it to! Weight training can be done in many ways. Different results can be attained by lifting varied amounts of weight for different numbers of repetitions. Properly done, weight training can result in the tone and tight physique that so many women strive to attain.

Will weight training aid in weight loss?

Yes! Most importantly, it will aid in FAT LOSS! Weight training is a crucial part of healthy weight loss! The magic combination of weight training, cardiovascular exercise, proper diet, and supplementation adds up to a healthy, tone, and tight body! The absence of any of these elements will drastically hinder your progress! If weight training is eliminated from the equation, it can result in the loss of muscle instead of fat!

How do I know if I am performing the exercises correctly?

There are many valuable resources that can be tapped into to learn proper form in weight training! Check with your gym and find out what they offer in the area of personal training. Some offer one on one training sessions and even those that don't, often have certified trainers on staff to answer questions and check your form!

You may even decide to take it a step further and get certified as a personal fitness trainer yourself!

It is priceless knowledge that you can use for your own personal gain and share with others that also need guidance! Wherever you go for guidance on form and safety, in any exercise program, please make sure that they are educated, experienced, and certified in the field. Get ISSA certified, click here!

How do I know how much weight to use?

There are a lot of factors to consider when determining the amount of weight to lift! It is important, before starting any new training program, to consult with your physician. After clearance has been given, there are some basic guidelines to follow. To achieve a tighter and more tone body, lift a lighter weight for more repetitions.

A weight that you can lift for about 15 reps per set is a good start. If you are striving for increased muscle size, you need to lift heavier weights for less repetitions. A weight you can lift for about 6 to 8 reps is a good range, in that case. Actual amounts of weight will vary person to person,

Are there any exercises that I should avoid because I am female?

No! There are no exercises that should be avoided solely due to gender! However, the first concern, for either gender, is safety! Medical conditions, hereditary conditions, and personal capabilities should all be taken into consideration when choosing exercises.

The golden rule is if you are performing an exercise and start to experience pain, aside from normal training burn, stop immediately! Working through the pain can result in serious injury!

I hope I have helped some of you feel more comfortable about beginning a weight training program! With the proper program, you can achieve physique changes that you never dreamed possible! Best wishes!

Thanks,

Karyn Brantley

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