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If you asked most women what they would most like out of their physique, very few of them would say they want to be heavily muscled. Most of us would however, like to have a slender build and good physical strength. Look below for some tips on proper strength training for women, without the added bulk that can come from excessive strength-based training workouts.
You needn't build a huge frame to have useful physical strength. In order to build muscle size, your body needs to have an over-abundance of calories. Concentrate on getting at least 0.5 grams of protein per pound of body weight, limit fat intake and around 2 grams of carbohydrates per pound of body weight.
Exercises that are most useful in strength training for women are no different than what men would do: Bench presses, squats, dead lifts, clean and jerk exercises. The key is a balance between building strength, while controlling your diet so muscle bulk doesn't increase.
Limit cardiovascular training. The more aerobic (cardio) exercise you get, the less anaerobic (muscle building) benefits you'll receive. This will only apply to women specifically seeking to get maximum strength from their muscles. 90 minutes of cardio per week is enough to keep you healthy, without sacrificing strength.
Use your mind/body connection. The mind is our most powerful tool and it controls your adrenaline response. Women have lifted large objects like cars when their child's life was in danger. Since most average people can't lift a car, the only reasonable explanation for such events is the power of the mind to control the body.
Less Is More (Strength Training for Women)
When your working for maximum strength, keep in mind less is more. In fact, when your aiming for strength gains; workouts can be as little as one or two days per week. Make sure when you do work out, that you push for two or three strength-based exercises, for three sets of 6-8 reps each. Push each set to failure and you'll be all set.
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