Women do strength training, choose heavy weight or light weight?

Women do strength training, choose heavy weight or light weight. Under normal circumstances, the appropriate weight is generally selected according to one's own training level and the training goal to be achieved. Women in such a muscle-building phase can choose to tear muscle fibers with heavy weight during training, but the number of groups can be more, corresponding to about 8. For example, when doing squats, women who gain muscle can choose 50% of their own weight and do 8 sets of 6 to 10 each.

If you are a woman who is losing weight, try to choose a small weight. Women who lose weight have relatively high body fat, a large body weight base, and more strength training techniques. If you do not pay attention, it is easy to cause sports injuries during strength training. Therefore, we try our best to choose a small weight to avoid the possibility of sports injuries.

And when doing strength training, we try to choose low weight and multiple reps in the early stage, activate target muscle groups, increase joint flexibility, improve bad movement patterns, and have a good posture during training. For example, if a girl is doing deadlifts, try not to carry any weight in the early stage, use the lightest weight, do more times, and find the feeling of the target muscle exerting strength.

You can use the empty bar to do 4 to 5 groups of 12 to 20 in each group, but each movement must be standardized, chest up and abdomen retracted, exhale when exerting force and inhale when relaxing. Every movement should be smooth and complete. Then we need to formulate a complete training process and plan, and don't do too much overload training. It is easy to be overwhelmed and unable to persist in the later stage, and it is necessary to improve the exercise pattern for a long time to allow oneself a long period of adaptation.

Appropriate weight is needed for shaping to achieve the effect of partial shaping, and we should choose a small weight for multiple repetitions to complete the training goal we need. For example, if women want to shape their buttocks, we should do a complete strength shaping training plan for the buttocks. The number can be appropriately more, the number is about 15, and the movements should be as many as possible, so as to stimulate the starting and ending points of different muscles and achieve a good shaping goal.

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

The size of the weight is not important, what is important is that we need to achieve our fitness results. In the early stage, you can find the feeling with small weight and multiple times. In the later stage, you can increase the weight appropriately according to your own level and training status. All in all: no matter what kind of physique we belong to and what effect we need to achieve, we should consider safety as the premise.