Perform compound lifts
Compound lifts are the lifts that use multiple muscles at once. Any strength training routine should be focus on these exercises because they build quality muscle quickly, improve metabolism and promote bone health. And the most important compound lifts are the deadlift, squat and bench press. Now, we all know that most women have a mystical fear of approaching the weight room and usually stick to the treadmill or perform endless reps of isolation exercises that target small muscle groups, both of which are not a very good choice when it comes to boosting the metabolism, building lean muscle and shedding fat.
On the contrary, exercises that work the whole body have far superior benefits that include greater overall strength, tighter core and burning tons of fat for many hours after finishing the workout. So if you want some real results, gather some courage and start lifting. If you don’t know how to begin, don’t be afraid to ask for advice from other people in the gym or a professional. Besides the three basic lifts, you might want to add presses, rows and back extensions to your routine to increase the variety and build strength in areas that might be neglected in your regular routine. And don’t be afraid to lift heavy – most women never pick up enough weight to get a substantial training effect. Keep in mind that training heavy with the right set of exercises will get you the best aesthetic results.
A good rule of thumb is to pick a weight that will allow you to perform a set of eight reps, but that last rep will be very tough and there is absolutely no way you could complete another one with proper form.
Here is a list of basic exercises you should include in your program for optimal results:
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- Barbell squats
- Barbell deadlifts
- Good mornings
- Dumbbell bench presses
- Barbell bench presses
- Military presses
- Lat pull-downs
- Ab roller
- Hanging leg raises
Strength training will increase the number of calories you burn for up to 24 hours after you’ve stopped working out, besides improving your protein synthesis, so give it a decent chance and amazing results will follow.