Beginner Strength Training Tips for Women

Beginner Womens Strength Training Tips 

This is for those who are just starting out strength training or want to get serious about it & contains some beginner womens strength training advice !

Please note that these tips can also include those who have worked out with machines or even with free weights. A beginner is someone who hasn’t learned proper technique or trained consistently. This article will offer a few simple barbell and bodyweight exercises.

Even if you’ve been going to the gym for years and doing Smith machine lunges, and used many exercise machines, you’re still a beginner. If you can’t properly perform or aren’t sure if you’re properly performing lifts such as squats, deadlifts, push-ups, presses, lunges, pull-ups, and other basic movements, then this beginner information is for you.

Learn Proper Exercise Form

The most important step! You need to take some time to learn proper exercise form from the very beginning. It’s much easier to learn proper form initially than to develop poor habits and try to fix them later, try working with a coach! It’s important to use proper form if you want to get the best results possible and train in the safest way possible.

For example, if you perform a squat improperly by only doing a quarter-squat with the weight on your toes (common mistake), you will not get the full effects of the movement. You also place yourself at risk for injury. By learning proper form you work your glutes, hamstrings, and other surrounding muscles you wouldn’t have used with the quarter-squat. You will also be performing the movement much safer.

Stick to the Basics

If you are just getting into strength training you will be better off sticking with a few basic movements for the first few times: Squats, deadlifts, presses, push ups and pull ups.

Don’t be fooled into thinking that you must work only by isolating muscles! In the beginning you should focus on a few basic exercises, master your form, and then work on getting stronger.

Use Acceptable Alternatives

You may have mobility issues that don’t allow you to safely perform exercises, or you may not have equipment available. Either way, you should use appropriate exercise substitutions.

Take for example the back squat, if you have bad knees or lack mobility the majority of the time these aren’t being done properly. This can be corrected by learning proper technique.

Try substituting them with goblet squats or front squats.

Another example, if you don’t have the mobility to deadlift a bar off the floor, you shouldn’t write off deadlifting all together. You could try rack pulls instead and gradually lower your starting height while working on your mobility, until you can deadlift from the floor.

After You Demonstrate Proper Technique… Focus on Getting Stronger!

Everyone should focus on getting stronger no matter what their primary goals are. It’s important for beginners because they need to develop a base level of strength.

Focusing on building strength is the best way for a beginner to get results, you will make fast initial strength improvements due primarily to neural adaptations. It’s not uncommon for someone to be able to add weight to the bar for weeks in a row when they just start lifting weights. These strength gains aren’t a result of increased muscle, but from your nervous system. Getting stronger week after week is very motivating because you experience positive progress.

Another reason to focus on getting stronger is because beginners lack the necessary strength to make some higher intensity workouts productive. A beginner is better off keeping the reps fairly low so they can use as much weight as possible.

Heavier weights for shorter rep sets are better for beginners because they are more likely to demonstrate proper form on each rep. When a beginner performs higher rep, their form is more likely to break because smaller and weaker muscles fatigue before the larger muscles.

You Won’t Get Bulky

Excess body fat is what makes women appear “bulky”, not having muscle. Strength training will allow you to build muscle, increase your metabolism, burn body fat. Lighter weights will not help you “tone” better than heavy weights. In fact, because heavier weights build the strength of your muscles and the size to a small degree it also helps to increase your metabolism and burn fat, lifting heavier weights with fewer reps and working until you’re fatigued is more effective at helping you reach your toning goals than lifting lighter weights. Not to mention that it’s more time efficient, too!

Women do not have nearly as much testosterone as men. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass.  The “toned” appearance comes from removing the fat that is covering a well-developed muscle.

Be Consistent and Set Goals

You must be consistent and keep working towards your personal goals, and not forgetting to celebrate all your hard work along the way.

Don’t expect to start strength training today and have instant results. Within the first week you will feel better, have more energy, build confidence, and have more motivation to keep training.

Don’t start strength training and then stop make this a lifetime habit.

Set Motivating Goals

The goal of spending an hour on the treadmill four times per week is not motivating, and it’s one of the reasons why long duration cardio is inferior to strength training when it comes to building a stronger, better looking and healthier body. Long-distance cardio is great for overall health, but it’s not the best ticket to an incredible “after” photo.

Set motivating, performance oriented goals like “do 5 pull ups” or “deadlift your bodyweight”. Even if you just want to lose body fat and look better in your clothes, set specific performance goals– This will surely give you the motivation to train consistently.

You’ll enjoy training, it will be more fun, boost your confidence, and within a short period of time realize that your clothes are fitting much better! If you want to be motivated to train week after week and month after month, set positive training goals.

Don’t be Intimidated

Please, don’t be intimidated to go in the weight room and stop caring about what other people think! You don’t have to be squatting double bodyweight or be able to perform 10 chin-ups to deserve to be in there. All that matters is that you do your very best and you get in there consistently.

My advice? Just get in there. Focus on what you’re there to accomplish and nothing else. Before you know it, you’ll feel at home in the weight room.

Follow a Beginner Strength Training Program

If you’re a beginner, you need to train like a beginner – this will be the simplest and quickest way to get results. Don’t make the mistake of following a training program for an intermediate or elite lifter. You will get far better results by following an appropriate program.

Be Excited!

Maybe you can’t perform a chin-up or squat more than an empty bar, but you will experience tremendous progress in the beginning as long as you follow the suggested listed . In just a matter of weeks you’ll be amazed as the progress you achieve.

Start Today

Don’t say, “I’ll start tomorrow” or “the New Year”. You need to take action today. What does your first step need to be? Perhaps you should find a local strength coach who can teach you proper exercise technique. Maybe you need to get a great training program. Or perhaps you just need to get in the gym.

Whatever first step you need to take, do it today.

Remember we are here for you @ Sporting Edge Physiotherapy in Vaughan to go over your goals & build a customized exercise plan for you no matter where you are starting from!


Give us a call 9054174646 or Book Online with one of our highly trained movement focused Registered Physiotherapists!


Happy Lifting 

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