Female bodybuilding strength workouts are not that different from those their male counterparts use. While men are naturally stronger in their upper bodies, women have biologically stronger legs. Because of this physical difference women have to concentrate on developing their upper bodies further than a man would. However, a female shouldn't neglect her legs because of this. Building and obtaining and maintaining all-around strength is important not just to bodybuilding, but to overall health and well being as well.
Plan to exercise three non-consecutive days each week. This will give your body the required forty-eight hours needed to rebuild the micro-tears produced in your muscles when you lift weights. Normally the optimum number of sets for the majority people are somewhere around 3, each consisting of ten repetition each. Some women will do better with different variations, perhaps 2 sets of 15 reps or perhaps 5 sets of 8. Time and experience will teach you what is best for you, but 3 sets of 10 tends to be the sweet spot for most women, if you are just starting out, try only two sets.
In all cases lift as much weight as you can manage for the required repetitions. Your movements should be efficient and measured. Picture perfect form is crucial, If your form is suffering, lower the weight. Do two sets of each exercise, resting one to two minutes in between each set. As you progress you can move up to three sets. When ten repetitions of a weight is manageable, boost your weight. Start with the largest muscle groups, such as your back, chest and legs first and work your way to your smaller muscle groups, biceps, triceps, calves, and shoulders.
Make sure you work alternating groups of muscles, as in chest/back.
Plan to exercise three non-consecutive days each week. This will give your body the required forty-eight hours needed to rebuild the micro-tears produced in your muscles when you lift weights. Normally the optimum number of sets for the majority people are somewhere around 3, each consisting of ten repetition each. Some women will do better with different variations, perhaps 2 sets of 15 reps or perhaps 5 sets of 8. Time and experience will teach you what is best for you, but 3 sets of 10 tends to be the sweet spot for most women, if you are just starting out, try only two sets.
In all cases lift as much weight as you can manage for the required repetitions. Your movements should be efficient and measured. Picture perfect form is crucial, If your form is suffering, lower the weight. Do two sets of each exercise, resting one to two minutes in between each set. As you progress you can move up to three sets. When ten repetitions of a weight is manageable, boost your weight. Start with the largest muscle groups, such as your back, chest and legs first and work your way to your smaller muscle groups, biceps, triceps, calves, and shoulders.
Make sure you work alternating groups of muscles, as in chest/back.
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