The gender divide is rarely more blatantly apparent than in a gym. Enter almost any sports center, and you will see dozens of women in line for the cardio equipment and groups of men grunting in the weight room. But the fact of the matter is that both forms of exercise are equally important to any health regimen.
There have been numerous studies that prove that weight lifting is extremely advantageous for women. Not only does weight lifting strengthen and tighten muscles, allowing for a more lean and toned appearance, but increased muscle mass increases your metabolism. Essentially, it is like leaving a stovetop on "low" all day; the effects of weight lifting continue well past the time you leave the gym, unlike cardio. Most importantly, strength training slows bone deterioration, which reduces the chance of osteoporosis in later years.
If you fear becoming a she-hulk--don't! Most women do not produce enough testosterone to develop extreme muscular mass. "Bulking" requires intense training and a carefully planned diet (and often other supplements).
But it can definitely be intimidating to walk into a weight room. Like a funhouse, the walls are covered in mirrors. There is a certain...aroma that plays at your nostrils. And it seems like everybody must have exited the womb with a dumbbell in hand.
Plus there are so many types of equipment. Free weights, cables, racks...What's the difference between a barbell and a dumbbell any way?
Never fear! Here are six simple exercises to get you started:
Thighs and Glutes: Basic Squat
Standing with feet hip-width apart, bend your knees while thrusting your weight backward until your butt is in line with your knees. At your lowest point, it should look as if you are sitting in an invisible chair. Make sure your weight is in your heels; you should be able to lift your toes up at all stages of your squat. Keep your back straight throughout the entire movement. Also, be aware that your knees never pass your toes, as this can be damaging to your knees.
Calves: Calf Raises
Standing with feet shoulder-width apart, lift your weight up onto the balls of your feet. Pause for 1-2 seconds, and then lower your weight back down. This can be done with or without holding weights in your hands. You may also want to lightly touch a wall for balance.
Chest: Push-Up
Come down to your knees and place your hands on the floor directly under your shoulders. Extend your legs so that you are balancing your weight between the palms of your hands and the balls of your feet. You should be able to trace a straight line from the back of your head to your tailbone. Bend at the elbows, bringing your chest towards the ground, while your elbows bend outwards. Right before your chest hits the floor, straighten your arms, sending your body back up to your original position.
You can also modify this movement by balancing on the palms of your hands and your knees:
Back: Supermans
Lay on your stomach with your arms and legs extended. Squeeze your back muscles, lifting your arms and legs. Hold for 2-3 seconds and then relax back down.
Biceps: Bicep curl
This exercise should be done with some weights; if you don't have access to dumbbells, two water bottles work just as well.
Stand with your feet shoulder-width apart, arms at your sides. You should be clasping your weights in your hands, with your palms facing forward. Engaging your upper arm muscles, squeeze the weights up to about shoulder level, pause for 1-3 seconds, and then release down.
Triceps: Tricep Dip
For this exercise you will need some sort of flat, elevated surface, such as a chair, bench, or stair.
Place the palms of your hands on top of your elevated surface, with your fingertips pointed towards your body. Place your feet flat on the floor in front of you with a 90 degree angle. Bend your elbows, slowly lowering your body towards the ground. When your elbows are at 90 degree angles, pause, and slowly lift your body upwards.
How many times should I do this?
Do each of these exercises 10 times, and go through the entire circuit 3 times. Be sure to rest for 1-1.5 minutes in between each set of exercises. For example, do 10 squats, take a 1 minute break, and then do 10 calf raises, and continue through the 6 exercises.
Now you're ready for Spandex!
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