Women & Effective Weight Training

Women who exercise regularly but don't include resistance training are missing out. Cardiovascular exercise may burn more calories in the short term, but the more muscle one has the more calories they will burn in the long term. According to Women's Health Magazine, "A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights." An effective weight-training program will boost overall metabolism while building a leaner, smaller physique.

Frequency

• In order to create an effective weight-training program, women should lift weights at least three times per week. The same muscle groups should never be worked out two days in a row. Always rest muscles for at least 48 hours before working them out again. This allows for proper rest and recovery to ensure that the muscles have been broken down and then rebuilt enough before beginning the next break-down cycle.

Use Free Weights

• Although free weights can be intimidating for some women, their inclusion will create a more effective and efficient weight-training program. When you use a machine, your body doesn't work as hard as it does when you use free weights. This is because the machine is a fixed motion and will isolate just the major muscle that it's designed to work. This means that the machine is actually taking some of the weight off of you. This might seem like it's doing you a favor, but it's actually cheating you out of a more effective workout. With free weights, your whole body takes the strain of the weight and movement, and therefore the major muscle, the stabilizing muscles and core muscles are all being simultaneously activated. Free weights also help to develop balance and coordination because you control the entire movement.

Include Interval Circuits

• Rachel Cosgrove, co-founder of Results Fitness in Southern California and author of "The Female Body Breakthrough," states in an interview with US News, "Strength training is the real key to losing fat and looking better." A great way to build an effective and time-efficient strength program is to add interval circuits. Short bursts of high-intensity movements intermixed within your resistance work will burn more calories in a shorter amount of time. The treadmill, stationary bike, elliptical machine, step machine and jump rope are examples of equipment that will provide short sprints to improve the effectiveness of your weight-training program.

Lift Heavier Weights

• Women who do incorporate resistance training often opt for using lighter weights and higher repetitions out of fear of bulking up and looking "manly." The truth is that women do not produce enough testosterone to build the types of muscles seen on men. But in order to build strong, toned, shapely and feminine muscles, the weight needs to be heavy enough to tax the lifter's current muscular system. According to Cosgrove, "In order for your body to change, you have to put demands on it that it's not used to. Women often use weights that don't challenge them. But the goal is to be strong and fit and toned, but feminine. You will have muscle definition, but you'll also get smaller." Therefore, effective weight training programs include lifting heavier weights.

Don't Forget Diet

• Do not make the mistake of thinking that working out means you can indulge in whatever foods and quantities you want. No matter how rigorous your exercise plan is or how regimented you are at sticking with it, the results will not show for your hard work if you don't combine it with a sensible diet. You must also include an appropriate amount of protein in your diet to help build and repair lean muscles. Sports nutritionist Cassandra Forsythe, Ph.D. and co-author of "The New Rules of Lifting for Women," recommends eating one gram of protein for every pound of body weight that does not come from fat.