Free Weight Training For Women

Rear squat

Change your life and body forever, with free weight training for women? 

Dynamic weight training.com would like bring some clarity to free weight training for women. As there are so many great exercise forms out there to do for self-enjoyment, but; they simply do not…

Build streamlined curves and well-defined shadows of muscularity into your physique. This is a result that only free weight training can give. Building definition, shadows and sexy new curves to highlight the aesthetics of your body will all reflect the dynamic physique you want to build this year.

Plan Your Athletic Goal This Year

Surprisingly, when it comes to free weight training the physical and psychological goals between men and women are not as incredibly different, as you might think. Men do have there own 'Goal' related needs and wants...

With free weight training for women the goals are somewhat different, so a more streamlined free weight training goal is needed. Most women generally want part of the goal to be, or center on 'weight loss'.

Weight loss is only part of distinguishing the fitness equation

This is where some of the misguided efforts of the fashion, and gossip magazine world have tainted the reality of the weight-loss dream, making it seem bigger than it really is.

Building a stronger healthier body needs to have a clearer direction as to what you want to see as your End Goal! 

Weight loss alone will not give you the curves, muscularity and dynamic symmetry that free weight training for women will.

Centering the wants of your goal towards overall – weight loss is often not a strong enough goal to get you to physically alter or change your physique - If that's what you’re after?

Instead; maybe take a little different approach of your goal: making it a little more long-term some longevity and self-inspired happiness, while increasing strength should all be part of the goal you set...

Be realistic with the time frames you set out for your goal, slowly incorporate the goal into a lifestyle that you can enjoy and change with by adding your own creative ideas and incorporate them into your training program and schedule.

Ultimately, you and you alone: become the master and creator of sculpting your dynamic free weight training body and destiny.

If you are worried about getting huge, like that of a male or advanced female bodybuilder, don’t be; nothing in the world of free weight training for women happens easy or overnight! 

You control this! How muscular, toned and streamlined you want to make yourself appear in the mirror, is in your control!

The only thing that stands in the way of this control and getting what you want from it can be summed up simply: you have to apply consistent intensity towards the goal, even if you train at home.


Why Free Weight Training for Women?

Free weight training for women

Some younger, but more often seen in women in their mid-to-mature years can find themselves feeling invisible.

This sensation as we age for some, can feel like advancing fog, covering who and what you are. As this feeling advances of others not seeing, noticing or scarcely recognizing you as you age, can seem very real for some women...

This feeling of invisibility is just that: a feeling; you hold the power and the key to change your life, along with the direction you want to take it.

Free weight training for women is the mental and physical strength you build into the training and exercise movements that free weights are known for. As this strength increases you slowly become more confident learning to master your own body.

Free weight training also excites the release of different hormones, this effect is from new blood and oxygen being pumped into the brain. The body also releases hormones in the form of endorphin's: often giving an incredible sense of well-being, and self empowerment.

Women performing push-ups

Depression, low self-esteem or a feeling of powerlessness to change your life, can be mood-altering, especially in these financially harsh and challenging times. 

Rediscover your inner strength! All women have a different glow outwardly when they feel stronger and self-empowered and comfortable with their bodies.

Strength training with free weights changes your dynamic energy, positively altering how you look and feel about yourself; as your strength increases, stronger bridges will be built resulting in stronger neurological pathways in the nervous system.

If you’re wondering what the hell does this have to do with free weight training, well...

It changes the level of oxygen that your body uses to do daily tasks you’ll find yourself becoming more self-aware, imaginative, creative and out-going, as a result you will also notice an increase in metabolism this = weight loss.

Challenges that you once thought were not achievable or just out of your reach now become smaller and  more attainable, as your body grows stronger, so will your confidence and effort that you put into each new challenge and goal you set!



Lower Body Free Weight Training For Women Barbells

Building Strength for Women

Don’t fear the word “Strength”:

Strength and the intensity of increasing it, is what builds shape, size, symmetry and defining shadows will begin to form as you create your new physique.

The word 'muscle mass':

Is important, but shouldn't be misunderstood, some women liken the term ‘muscle mass’, to that of a pro-female bodybuilder. 

Free weight training for women is about increasing strength and lean muscle mass; to define and enhance the femininity of your physique.

Building and maintaining muscle mass pays back with a host of benefits to your overall health and well-being.

Losing too much muscle mass in your efforts to lose body fat slows the metabolism, becoming a smaller, softer version of yourself, instead of a more defined, symmetrical and leaner looking self, so...

let's have a look at what a weekly free weight training and cardio routine would like.


How to Incorporate Cardio And Free Weight Training Into a Weekly Routine 

Free weight training program

As you use the exercise routine; please, approach them from your lifting level. If you’re a complete beginner getting the okay from your family or health care physician is a great place to start first.

If your a beginner always think in terms of; starting with a little less, until you build a good strength base.

If you're a moderate to advanced level intermediate athlete with some free weight training under your belt then great; go with the exercises and intensity that your confident and capable of.

Upper Body Compound Training Exercises 

Before we go into the particulars of your free weight training program; free weight training for women is only one part of the weight loss, muscle and strength building equation, try to keep a few things in mind.

First: a great cardio warm-up affecting the areas you’ll be using in your free weight training, (provided further down).

Second: utilize a great weekly free weight - strength training program; shown in the videos - of some the best strength training exercises there are.

Third: nutrition; often both men and women can struggle with it's understanding, it is essential to regulating weight control, new muscle growth and strength gains. 

Fourth: be sure to rest; rest is important for setting your metabolic rate and allowing muscle tissue to repair and grow, tissue repair and growth only occurs while you sleep, or in a deep state of rest. Enjoy your rest, as well as your workouts.


Chest Training Training With Dumbbells

Cardio and free weight training for women

Cardio has its place, in the free weight training for women jungle of information.

Moderate-intensity in amounts that don’t exceed more than 10 or 15 minutes will still give you heaps of benefits. Cycling on and off of the treadmill, skipping, elliptical or calisthenics and abdominal style exercises, as long as they are performed dynamically, will give you great cardio benefits.

Keeping the heart rate from the (120 to 140 range) on a treadmill or exercise bike in bursts of two or three minutes holds real value towards weight loss

Having a strong aerobic base ultimately allows you to recover more quickly between sets of strength training and/or high intensity interval training, cardio conditioning increases endurance levels, and allows the lungs capacity for faster oxygen recovery between training sets

Cardio training is perceived differently at dynamic weight training; hence the word dynamic meaning: continuous, energetic, ever-changing motion!

  • Many think of cardio in its older more traditional form of a 30 to 40 minute outdoor jog or running on a treadmill, stationary bike or elliptical over the duration of the entire time mentioned...

Then going home and the workouts over? And any weight that’s lost comes back quickly, if you go back to old eating habits?

  • The second thing that can have a negative impact with this much continuous cardio is: it burns muscle and muscle is active tissue, these and central nervous system are some of the core contributors in calorie consumption. Strong muscle is your friend in calorie expenditure.


Build your 12 to 15 minute cardio workout into a dynamic effort. E.g. , perform 2 1/2 minutes max on the treadmill at a decent intensity, then move to a moderately weighted dumbbell/kettle Bell, holding with two hands and performing 20 squats...

move to the exercise bike for one-two minutes of intense peddling...or skip for two  minutes, to attain a total of 15 minutes of cardio. How you build a decent cardio routine is mostly up to you, don’t always pick the ones you like the most, try to challenge yourself!

Always remember cardio work does produce an effect of burning fat, but if you over-do-it, the body’s central nervous system releases a hormone called "Cortisol", which in turn - burns muscle instead of fat.

Anaerobic - muscle enhancement and refinery comes from the raw form of free weight training - women from all over have managed to increase and transform their physiques that get noticed.

Most of the benefits in free weight training for women often come from the exercises we need to perform the most. Weaker areas of the body will ultimately tell you where your strength curve is struggling the most.


Summarizing, free weight training for women

If you’re a complete beginner, give your body time to adapt to free weight training movements. Anaerobic training can be challenging in the beginning, in a few short months your body will acclimatize to this type of lifting, your body is stronger than you might think!

Again, the most important value I can share with you here is: find and define what excites and drives your passion towards building a better, stronger, leaner physique and make this your Goal!

Without a clearly defined goal, you merely have nothing more than a directionless dream. Use your dream to create your goal and once you put your free weight training efforts into this direction, you will achieve things much easier. The more things you achieve the more you will want to...

Never give up on your goalas you reach each one, set new ones. When you see your neighbor, friend or acquaintance that gets up every morning and goes to the gym, let it inspire you; because this is how its done!

Its no different for them than you, change your lifestyle, never give-up, turn your goal and your effort into a new dream, of positive change! 

I hope the free weight training for women has helped reshape some of your fitness and physique building challenges you wish to work on this year. Go for it, rediscover yourself and build that ultimate body. DWT.


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