Women do strength training, choose heavy or light weights?

Women do strength training, choosing between heavy and light weights. Under normal circumstances, choose the appropriate weight according to your own training level and the training purpose you need to achieve. Women in such a muscle-building period can choose heavy torn muscle fibers when training, but the number of sets can be more, and the number corresponds to about 8. For example, when doing squats, women who gain muscle can choose 50 percent of their weight and do 8 sets of 6 to 10 reps.

If you are a woman who wants to lose weight, try to choose a small weight. Women who lose weight have a higher body fat, a large weight base, and more strength training techniques. If you don’t pay attention, it is easy to cause sports injuries during strength training. Therefore, we try to choose a small weight and try to avoid the possibility of sports injuries.

And when doing strength training, in the early stage, we try to choose small weights and many times, activate target muscle groups, increase joint flexibility, improve bad movement patterns, and have a good posture in training. For example, when a girl is doing deadlifts, she should try not to bear weight in the early stage, use the lightest weight, and do many times to find the feeling of the target muscle exerting force.

You can do 4 to 5 sets of 12 to 20 reps with an empty bar, but each movement must be standardized, keep your chest and abdomen tight, and breathe out when you force, and breathe in when you relax. Every movement must be smooth and complete. Then we need to develop a complete training process and plan without doing too much overload training. It is easy to overwhelm and persist in the later stage, and it is necessary to improve the exercise pattern for a long time, so that you can have a long adaptation period.

Appropriate weight is required for shaping to achieve the effect of local shaping, and for weight we should choose small weight and multiple times to complete the training purpose we need. For example, if women want to shape the buttocks, we should do a complete strength shaping training program for the buttocks, a total of several movements, how many sets of each movement, and how many sets of each set. Generally, in order to achieve the purpose of shaping, we group The number can be appropriately more, the number is about 15, and the movements should be as many as possible to stimulate the starting and ending points of different muscles to achieve a good shaping goal.

In fact, to sum up: for each person's different physique, different weight, different cardiorespiratory endurance, sports performance, joint flexibility, physical fitness level, we should do a complete assessment before training. Then make a comprehensive training plan according to the desired effect and the level we need to achieve in training. Different people do different training and choose different weights.

Weight is not important, what is important is what we need to achieve our fitness results. In the early stage, you can find the feeling with a small weight and many times. Later, you can appropriately increase the weight according to your own level and training state. All in all: no matter what constitution we belong to, and what effect we need to achieve, we should consider safety as the premise.