Women can benefit from weight lifting - as an exercise tool weight lifting can help with body toning and even weight loss in the UAE too.
Many women in Dubai and Abu Dhabi are often mis-informed about weight lifting and they get the impression that lifting weights only really applies to bodybuilders or those who want to add muscle mass. There are so many other benefits to lifting weights as part of your general fitness regime.
As a female personal trainer in Abu Dhabi who can provide weight lifting exercise programs how would you sum up/describe what weight lifting is?
Weight lifting is a workout, which uses weighted bars, dumbbells, fixed weight machines, in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight lifting is good for strengthening and increasing the size of muscles mass.
Lifting weights has often been seen as a male sport but with more and more women now becoming actively involved is there a difference between weight lifting for women and weight lifting for men?
Usually lifting weight for women is more for loosing weight and burning fats, to get more toned and lean body. On the other hand for men it’s more of body building and increasing the size of muscle mass to have bigger arms, shoulders or a six-pack.
A recent study into weight lifting for women indication that weight and strength training is as good as (in some cases better than) cardio and aerobic exercise for losing weight and burning fat. What are you thoughts’ on this?
Lately in the UAE we are seeing more women lifting weights, which is good improvement. Latest studies have shown that average woman who lift weight, or do resistance training two to three times a week, will gain nearly 1 kg of muscle and will lose 1.5 kg of fat.
Lifting weight will increase muscle mass so you burns-more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up. I personally advise my personal training clients in Abu Dhabi to combine lifting weights and cardio, to get the best of both.
We often think of weight lifting being used as a way to bulk up muscles and become stronger. However, for women who want to become stronger and leaner ‘without’ too much muscle mass is weight training the right choice?
As a Female Personal Trainer I have been told by many ladies if we lift weights will be bulky and have a manly look, my answer is Not at all. It’s simply because of the difference in muscle mass between males and females are attributed to hormones. Specifically, testosterone…
On average, men produce 10 times more testosterone than females. Unless a female takes anabolic steroids or other male hormones, lifting weights will NOT make you look like a man.
Can you give an example of a few weight training workout routines that are suitable for women in the UAE and also describe how and why these workouts are beneficial?
1 – Boot Camps
2 – Circuit Trainings
3 – Cross Fit and outdoor indoor
Are great workouts; which combine cardio and weight lifting, as they usually use dumbbells, kettle bells bars, weight balls & sand bags.
Which all are beneficial in:
Weight lifting increases bones density
Increase and Build more muscle mass which
Burn more calories and fat
Increases strength in connective tissues in muscles abs tendons
More power and strength to help in our daily life activity
In summary, for any ladies in Dubai or Abu Dhabi who are considering weight training either at the gym or at home what would your top 5 tips be?
Start slowly Start with a light weight (5-15 pounds) and see if you can do 10 reps. When your muscles are just about exhausted at 10 reps, that’s a good starting weight to use.
Ask a personal trainer or seek assistance at the gym See if your gym offers a free introductory session with a personal trainer since you may just need one hour of good instruction to get you started.
Always listen to your body while you are working out, you need to feel that the pain your feeling is muscle pain not injuries. All humans can tell the difference. So you might need to do fewer reps or go lower on the weight. Maybe take a small break in between, Or might even change the exercise.
Give room for improvement do some kind of progression that doesn’t mean upping your weights every single week. You can make things more challenging by increasing your reps. once you’ve done that and you’re comfortably performing more reps with your old maximum weight, then it’s time to grab something heavier.
Don’t stick to the same routine; try to do different routines each week. Example: One day you do free weights, one day you can try a cross fit class or join a boot camp class. This way you won’t get bored and you will carry on for longer and get more results.
Professional and fully qualified muscle gain personal trainers in the UAE
The UAE Personal Trainers website can help you find the perfect female muscle and strength personal trainer location to you in Dubai, Abu Dhabi, Sharjah and Ajman. If you want to build muscle or tone your muscles you can find a great PT on the link below.