Free Weight Training For Women

Rear squat

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

Dynamic weight 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, but…

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 distinishing 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 brought to the focus of your End Goal, Of What you want To See! 

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

Simply centering the needs and wants of your goal towards overall – weight loss is not a strong enough goal to get you to physically alter or change your physique... If that is what you’re after?

A different thought to the approach of your goal is: make it more long-term! Longevity, happiness, and 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 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.

If you train at home, see (strength training at home).

Free weight training for women

Why 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 and learn  to master your own body.

Free weight training also increases 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: these give an incredible sense of well-being, and so comes a...

Tremendous sense and feeling of 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! As 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 of 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, so…

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.

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 exactly what builds shape, size, symmetry and defining shadows... these will begin to form as you create your new physique.

The word “muscle mass”:

Is important, but should not be misunderstood. Many women liken the term ‘muscle mass’, to that of a pro-female bodybuilder. This is not what we are after in free weight training for women.

This article is about increasing strength and lean muscle mass; to define and enhance your natural feminine physique.

Building and maintaining muscle mass plays a major part in your overall health and well-being. See (benefits weight training).

Losing too much muscle mass in your efforts to lose body fat slows your metabolism, and you simply wind up becoming a smaller much softer version of yourself, instead of a harder more symmetrical leaner looking self.

See (cardio vs weight training).

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

Weekly weight training routine for women

Free weight training program

As you use the exercises and routines; 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 first start.

The second thing to consider would be: to make sure you have a great dynamic cardio or aerobic warm-up.

As a beginner always think in terms of; start with a little less, until you build a great strength base.

If you are a moderate to advanced level intermediate athlete with free weights then great; go with the exercises and intensity that you know and understand you’re capable of.

Upper Body compound Training Exercises 

Before I 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.

First: a great cardio warm-up affecting the areas you’ll be using in your free weight training. Which I provide for you further down

Second: utilize a great weekly free weight and strength training program; which I show in the videos, of some the best strength training exercises there are.

Third: nutrition; it’s amazing how many men and women struggle with the understanding and importance of this. It is essential to regulating weight control, new muscle growth and strength gains. For more on this; see (weight training diet tips for women).

Fourth: be sure to rest; rest is important for setting your metabolic rate and allowing muscle tissue to repair and grow. New muscle tissue can only be repaired and grow 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 treadmill, skipping, elliptical or Cal aesthetic 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 still holds great value towards weight loss. See (cardio vs weight training).

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 training between sets

Cardio training is perceived differently at dynamic weight training; hence the word dynamic means: 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 has a negative impact with this much continuous cardio is: it burns muscle and muscle is active tissue your muscles and central nervous system are the two biggest core items that burn calories. So why would you ever want to get rid of them?

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 a minute or two of intense peddling… or skip for two  minutes, to attain a total of 15 minutes of cardio. How you build the cardio into your cardio routine, and with which exercises are mostly up to you, don’t always pick the ones you like the most, try to challenge yourself!

Pick some you don’t also, generally in free weight training for women, these are the ones that are telling you, you need to perform the most; as the body is weakest in these areas and is struggling to support you in these new exercises and training intensities.

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, which is what you do not want.

Aerobic - Cardio also stimulates and strengthens the pulmonary system, meaning: the heart and its vessels, lungs and other organs associated to your well-being and mortality.

Anaerobic - Muscle enhancement and refinery comes from its raw this form of: free weight training, women all over the world in almost every nation have managed to increase and transform their physiques that get noticed.

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 is 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 goals, and as 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 lifestylenever 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 this year and build your ultimate body. DWT.


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