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Beginner Weight Training Tips for Women

written by: vrodbaz • edited by: Angela Atkinson • updated: 6/29/2011

Do you want firmer arms? Beginning weight training for women, when added to a regular fitness routine, can help you transform your arms to achieve the sleek, toned look that every woman desires.

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    The Jiggle Factor

    You’ve seen it and many women deal with it every day: the unsightly "jiggle factor" on the back of the arms. But what if there was a way to reduce this unsightly movement in the arms while enhancing their appearance? In order to achieve firm, toned arms, try incorporating these beginning weight training tips for women into your workout. Learn how to use light weight training tips to maximize fat burning techniques.

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    Why Lifting is Essential for Tight, Toned Arms

    One of the ways to increase muscle mass without looking overly bulky is to incorporate weights into a workout. Not only does weight lifting help to tone the arms, but building muscle also helps the body burn more fat when it is at rest. By exercising their mucles, women can burn more calories and even have more energy in the process.

    For beginners, it is essential to start with an appropriate weight--one that challenges the muscles, but will not be too difficult to lift. This is why starting out with a lighter weight is highly advised. You can always add more weight, but you can't undo an unnecessary injury.

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    Beginning Training Tips for Women

    • Instead of building muscles in the arms, like weight lifters do, get firm, well-shaped arms by using smaller weights and performing more repetitions. If you are just starting out, a one-pound weight is ideal. Alternatively, you can choose to do these exercises with no weights until you have learned proper form.
    • If you're not ready to start lifting weights, simply perform the exercises while contracting the muscles in your arms to give you the resistance you need. Then, once you have mastered the movements, you can graduate to lifting actual weights.
    • Always remember to stretch thoroughly after you exercise. The muscles secrete lactic acid when they are exercised for a long duration; therefore stretching is essential to decrease the likelihood of experiencing overly sore muscles the next day.
    • Most importantly, stop when you feel tired. If you continue to lift weights after you have exhausted the muscles in the arms, you can increase your chances of sustaining an injury, such as pulled muscles or muscle strain, which can be painful. Make sure to listen to your body.

     

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    For Perfect Form, Follow These Tips

    • Stand with your legs hip-width apart, weight evenly distributed, and keep your knees slightly bent to stabilize your body. Let your arms hang down to your sides, with or without weights. Hold the weights in your hands, palms facing up. Keep the core muscles engaged--this will help protect the back and work the abdominal muscles at the same time.
    • When you lift the weights, use slow and intentional movements. This helps to ensure that the muscles in the arms are continuously engaged. You will feel a difference after a few reps. Do about three sets of 12-15 on each arm, about three times a week, until your arms get used to these exercises.

    By following these helpful beginner weight training tips for women, lifting weights can help you achieve the toned, sexy arms you have always wanted. Remember to consult your doctor before starting these beginning weight-training tips for women or any new exercise program.