Shaivy Choubey

Hello Ziddis! The world of fitness is full of myths. One of the biggest myths that has been a long-sustaining fear in every woman’s mind and is fueled by societal ignorance is that women shouldn’t lift weights. It would make them bulky. Many believe in these futile myths and more about women lifting weights. Let us understand why they are all untrue and how to lift- like a woman!

Myths of Weight Training for Women

As we know, the myths of weight training exceed knowledge when it comes to women lifting weights. Here are some ridiculous and untrue myths.

• Lifting weights will make you bulky- No, it won’t, because women do not have the same testosterone levels as men.
• Cardio is better for weight loss- Cardio helps burn calories, not tone your body or improve metabolism.
• Lifting weights is unsafe for women- Lifting weights, irrespective of gender, is safe when the form is maintained. Brownie points- it helps reduce the risk of osteoporosis.
• You lose flexibility and grace if you lift weights- Weight training helps muscles’ range of motion, adding more flexibility and workout to the muscles rather than reducing it.

Weight Lifting for Women- Right or Not?

Weight lifting for women is absolutely great and at times also important. It is beneficial for all women and has a wide range of benefits, such as:

• Tone your muscles
• Make your muscles stronger
• Improve your metabolism, which increases the rate of fat loss
• It makes your bones stronger and reduces the risk of osteoporosis
• For women struggling with PCOS, weight lifting helps hormone regulation
• Weight lifting helps with insulin resistance in women.
• Improves your posture.

Weight Lifting for Beginners: Female Edition

If you are a beginner, weight lifting can seem tough and overwhelming, but follow these simple steps to make it easier.

• Begin with bodyweight exercises like squats, lunges, push-ups and planks
• Start with lighter weight
• Do not rush
• Focus on your posture and form
• Do not take any shortcuts with your range of motion
• Follow a structured routine that includes both upper and lower body workouts to get more balanced results
• Consume more protein for better muscle growth and recovery.

Upper Body Workout for Women

Upper body workouts for women help with posture improvement, daily chores and overall fitness while giving some definition to shoulders and backs and reducing back rolls. Here are some easy-to-do upper body weight exercises for women:

• Dumbbell shoulder press
• Bent over rows
• Tricep dips
• Bicep curls
• Shrugs
• Reverse fly

Read Also: Women and Weight Training: Going Beyond Just Looking Toned

Lower Body Workouts for Women

Building lower body strength is very important for women for balance, power and endurance. Some lower body workouts for women are:

• Goblet squats
• Weighted lunges
• Romanian deadlifts
• Glute bridges with weights
• Leg curls
• Leg press

Women have stronger endurance in their legs, so it is important to train accordingly.

Takeaway

Ladies, lifting heavy weight is not about looking strong but feeling strong. People making myths do not realize the tasks women undertake, and that should not divert you from your fitness goals. So pack your gym bags and load up your shaker with your favourite protein powders, and let’s hit those weights! Let’s show how women lift!

Hello Ziddis! Do you know what the most important aspect of working out is? No, it is not same for all. This simple concept is often skipped by people who mindlessly follow others’ workouts without realizing their own fitness goals. Let us understand why your workout demands different strategies and how to ace it.

Importance of Strategizing Your Workouts

Before you hit the gym, take some time to understand the difference between training for strength and training for size. While both require resistance training, your approach to each set changes the outcome. The sets, reps and intensity will determine what results you get. This is understanding the difference between hypertrophy, which means pumping the muscles and strength training.

Hypertrophy vs. Strength Training

Hypertrophy and strength training are different and require different strategies

Muscle Strength

Building muscle strength involves training your body to recruit more muscle fibres efficiently. Muscle-strength training is a slow process of increasing your endurance. With heavy weights, low intensity and longer rest periods, one can ace their strength training.

This requires heavy, compound lifts such as:

• Squats
• Deadlifts
• Bench press
• Overheard press
• Kettlebell swings

Muscle Building Workout for Hypertrophy

Hypertrophy workouts focus on individual muscle groups for maximum pump instead of overall effect. Some workouts for hypertrophy divided by muscle groups are:

• Chest And Triceps: Barbell Bench Press, Incline Dumbbell Press, Cable Flyes, Dips and Tricep Rope Pushdown.
• Back And Biceps: Pull-Ups, Barbell Rows, Lat Pulldowns, Dumbbell Bicep Curls and Hammer Curls.
• Legs: Squats, Leg Press, Bulgarian Split Squats, Hamstring Curls and Calf Raises.
• Shoulders And Arms: Overhead Press, Lateral Raises, Front Raises, Skull Crushers and Hammer Curls.

Read Also: How Does Your Gut Health Impact Your Muscle Strength?

Best Workout Routine for Muscle Gain and Hypertrophy

For muscle gain and hypertrophy, progressive overload is the key. Hypertrophy involves increasing the size of muscles. A structured routine for this would be:

• Workout involving weight lifting 4 to 5 times per week.
• 3 to 4 sets of 6 to 12 reps of each workout
• 60 to 90 secs of rest between the sets
• Focusing on compound and isolation exercises

Here is how you can divide your workout:

• Day 1: Chest and Triceps
• Day 2: Back and Biceps
• Day 3: Legs and Core
• Day 4: Shoulders and Arms
• Day 5: Full-body or Active Recovery

Takeaway

Depending on your goal, your approach to working out will change. Size and strength are both important for how strong you look and how strong you feel. What stays consistent is your partner in your workout. Invest in a good creatine and EAA supplement for best results and support during your muscle-building workouts. If strength is your priority, lift weights with lower reps and longer rest periods. If your goal is the size of your muscles, focus on moderate weight and higher volume. Stay consistent and track your progress.

Hello Ziddis! Show of hands who have grown to love strength training! So many of us! When it comes to strength training, the debate between using machine weights vs. using free weights is never-ending. Some prefer machines for ease and safety while others believe that free weights yield better results. But is there really a way we can figure out which one is superior to the other? Let us check out the pros and cons of each and compare their effect on our muscle growth, strength and endurance levels.

How Good Are The Machine Weights?

Gymgoers know the machines to be the easiest way to go about their workouts. So let us understand the pros and cons of the machine weights.

Pros of Machine Weight are:

• It is beginner-friendly. Machines help us get our movements correct. This pro makes the machine weight ideal for those who are new to weightlifting.
• Machines provide stability and lower the risk of injuries. This helps when lifting heavy weights making it a very safe option.
• Machine weights allow you to target specific muscle groups to work them out more effectively.
• If you are recovering from injuries, machine weights could be useful since they help with controlled movement patterns.

Cons of Machine Weights are:

• Machine weights do not follow real-life movements making it difficult to practice full functional strength exercises.
• Since machine weight stabilizes the weight for you, your core and smaller stabilizer muscles do not get the workout that they need.
• Not all machines fit every body type. This could lead to improper form.

Are Free Weights Better For Weightlifting?

Traditionally it is believed that free weights are more beneficial. But is it really? Let’s find out.

Pros of Free Weights are:

• Since you must stabilise the weight yourself, free weights engage more muscle, especially your core. This helps in greater muscle activation.
• The free weight helps in functional exercises. This is because free-weight movements are like real-life movements making them more practical for daily strength training.
• Free weights allow you a better range of motion so that you can have full control over how the weights move. This improves flexibility and muscle activation.
• You can perform a variety of exercises with just a set of dumbbells or barbells if you are into free weights.

Cons for Free Weights are:

• Without a proper form, free weights could be risky and increase your chances of getting injured. It is advised against for beginners.
• Proper technique is important so there needs to be prior experience of handling weights or you need to start at a very basic level.

Read Also: How Important is It to have a Bench Press Arch?

Machines vs. Free Weights: Battle for the best

In 2014, a study was published that analysed the effects of machine-based weightlifting vs. free-weight exercises on muscle size, strength and endurance. This study had an observation period of 8 weeks and concluded the following:

While machines offer a controlled and safer workout, free weights provide more gains. That said, machines can be useful for beginners, isolation training and injury recovery, while free weights are ideal for overall strength and athleticism.

Takeaway

Depending on whether your goal is muscle gain, muscle toning or weight loss, you can choose what tool is the best for you whether it is free weights or machine weights. But whichever you choose never forget to protein up before you hit those weights. MuscleBlaze has convenient protein options for you like protein bars, protein shakes, oat proteins, fit foods and more.

Know your goals and body before hopping on either machine weights or free weights. So which one will you be choosing for your next workout?

Hello Ziddis! We have heard of having a meal schedule that aligns well with your workout. Working out on an empty stomach also known as fasted training is a common practice among fitness enthusiasts. But is it the right approach for you? Let us understand what are the benefits of going to the gym on an empty stomach.

Can You Do an Empty Stomach Workout?

Yes, you totally can! Fasted or empty stomach workouts are typically done in the morning before eating. This allows your body to use up the stored energy reserves. The question remains whether it is right for you or not. The answer to this depends on your fitness goals, the intensity at which you exercise and how your body responds to functioning without food.

Benefits of Working Out on an Empty Stomach

Fasted workouts can be beneficial for certain goals which include fat loss and improved metabolism. Here are the major benefits of working out on an empty stomach:

• Increased Fat Burning: With no immediate food intake, the body only uses up stored fats to power through the workout. This leads to potentially significant fat loss.
• Improved Insulin Sensitivity: Empty stomach training helps regulate blood sugar levels and improves insulin sensitivity over time.
• Enhanced Endurance: Studies show that training in a fasted state can help athletes build more endurance and improve the body’s ability to use fat as fuel.
• No Sluggish Feeling: Some people experience sluggishness when working out after a meal. A fasted workout helps one not feel lethargic.

Read Also: Should You Eat Anything 30 Minutes Before Your Workout?

Benefits of Empty Stomach Cardio

Cardio on an empty stomach especially low-intensity steady state workout like walking or light jogging can have many benefits. Some benefits of empty stomach cardio are:

• Higher Fat Utilization: The body burns energy the most during cardio. By doing cardio on an empty stomach your body ends up utilizing fats.
• Lower Insulin Levels: Cardio on an empty stomach can help lower the insulin levels while giving better access to fat stores.
• Better Mental Clarity: Some people experience more focus and alertness while doing fasted cardio. This is useful for morning walks or jogging.
• Stomach Comfort: Some cardio exercises such as swimming require you to be empty stomach to ensure your stomach is at maximum comfort during rigorous dynamic movements.

Which Empty Stomach Exercises Can You Do?

Not all workouts are ideal for empty stomach exercises. But here are a few that work very well:

• Low-intensity cardio like walking, cycling, light jogging
• Yoga
• Swimming
• Moderate-intensity strength training like lifting moderate weights
• Mobility work

Please avoid high-intensity workouts or HIIT like heavy weight lifting or so. If you are not fueled up well for these workouts you could risk your health and get injured.

Takeaway

Empty stomach workouts are not everyone’s cup of tea. They are a useful tool for fat loss and metabolism but not as much for muscle gain. Make sure to still have something to fuel you up like BCAA supplements or protein powder are your pre-workout to help you get more efficient in your workout. Always listen to your body and choose what aligns with your fitness goals and needs.