Thankfully there has been a massive increase in the number of women who lift weights. More and more people are gaining the health and fat loss benefits associated with lifting heavy.
Watch Our Video With Larissa Reis As She Demonstrates Using Weights For Shoulder Definition
Some Common Mistakes With Female Weight Lifters
- Not lifting heavy enough – despite the increase in fat loss and toning seen when heavier weights are lifted, even those women lifting at 8-12 reps consistently underweight their bars. In general terms, women tend to underestimate their maximum weight by 10%, whereas men tend to overestimate by 10% and lose form.
- Not resting for long enough – women tend to rush through their exercises and don't give themselves enough time to recover between sets. Rest is important to gain the maximum benefits from your workout, or you can find yourself going backwards.
- Squatting form – women tend to find squats harder than men due to their wider hips and hence larger Q angle. This can result in valgus collapse, where the knees point more inwards than is optimal to compensate, and is something most women need to be aware of in their lifting.
- Tailor workouts to your body – there is a much larger genetic variability in women compared to men, in terms of both fat – how quickly it is gained and burned, and where, as well as muscle – how much can be built and amount of exercise necessary to tone. This means that the same workout can have hugely different effects on different women, and what works for your gym buddy may not work for you. Unfortunately, it's also often women who want a 'cookie cutter' approach – one set workout that will achieve results. It's important to be aware of your body and which type of exercise gains the results you want.
- Less emphasis on upper body – Women tend to avoid upper body exercises in the fear that they will look bulky, but in fact the upper body is where most women have problems, as they are weaker in the upper body compared to the lower than men. Skipping on upper body workouts will mean you'll miss out on the toned arms and perkier breast area; women cannot 'look bulky' due to much lower testosterone levels than men, the muscle building hormone.
These are just some of the biggest mistakes that women make when in the gym and weight lifting. Don't let your results lag behind your motivation. Pay attention to these common mistakes, correct them and see yourself reap the rewards.