The Keys to Upper Body Strength Training for Women

The Keys to Upper Body Strength Training for Women: How To Build Upper Body Strength Fast At Home

You are probably wondering why you need to build upper body strength fast at home?

You might think that it’s not necessary because you have already built up your muscles with weights. However, building muscle mass does not mean that you will be able to lift heavy objects or perform other physical activities. Building muscle mass means that your muscles will grow stronger and bigger over time. If you want to build strong muscles then you must train them regularly.

Building muscle mass requires regular exercise. Regular exercise helps your muscles to grow stronger and bigger over time. It also keeps your body fit and healthy. If you don’t do any physical activity, your muscles may start wasting away due to lack of use and atrophy. Your bones will become weaker too which could lead to osteoporosis later in life if left unchecked.

If you are looking to build muscle mass quickly, then you need to work out regularly. It is very important that you include weight training into your daily routine. Weight training is one of the best ways to build muscle mass fast at home.

Weight training is all about using resistance equipment such as dumbbells, barbells, kettle bells etc., in order to strengthen your muscles and improve their shape and size. For beginners, it is very important to get the basics right, before moving on to more advanced exercises.

You can begin your program with basic exercises such as pushups, sit-ups, squats and lunges. These are all compound exercises which involve several muscle groups at the same time. You will need a set of dumbbells for these exercises. It is important that you find out how much weight you should use. This is called finding your starting weight.

You can consult a fitness instructor for advice on this matter. It is best to begin with low weight and then slowly build up as your muscles get stronger. Alternatively, you can also start with one-pound dumbbells and gradually increase the weight as you get fitter.

Another important thing to keep in mind is that you should not work the same muscle groups every day. Allow at least one rest day between each session. You should give your muscles at least 48 hours of rest before working them again. This will allow them to grow stronger and help you to build muscle mass fast at home and get fit.

The use of proper form while lifting weights is very important. It is best to get advice from a professional on how to lift correctly. You can also find numerous videos on the internet which will guide you through different exercises step by step.

Weight training does not have to be expensive. You can start your own home gym with a few dumbbells and a chin-up bar. Alternatively, you can also join a local gym which offers cheap memberships to students and senior citizens.

You should also try to increase the intensity of your workouts over time. There are numerous ways in which you can do this. You can increase the weight that you lift or decrease your rest intervals between sets. You can also extend the length of your workout or do more repetitions.

As you get fitter, you may also increase the intensity by changing your exercise routines every four to six weeks. This will help to prevent your body from adapting to a particular routine. It will also ensure that you continue to build muscle mass fast at home.

The Keys to Upper Body Strength Training for Women - GymFitWorkout

If you are serious about building muscles fast at home, then it is best to get professional advice.

Sources & references used in this article:

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Gender differences in strength by VH Heyward… – … for exercise and …, 1986 – shapeamerica.tandfonline.com

The effects of upper body muscle strength training on anthropometric measurements and cardiopulmonary function in obese women by Y Yaprak, B Durgun, S Kurdak – Journal of physical therapy science, 2010 – jstage.jst.go.jp

Reduction in intra-abdominal adipose tissue after strength training in older women by MS Treuth, GR Hunter… – Journal of Applied …, 1995 – journals.physiology.org

Energy expenditure and substrate utilization in older women after strength training: 24-h calorimeter results by MS Treuth, GR Hunter… – Journal of Applied …, 1995 – journals.physiology.org

Lipid and lipoprotein profiles, cardiovascular fitness, body composition, and diet during and after resistance, aerobic and combination training in young women by LM LeMura, SP von Duvillard, J Andreacci… – European journal of …, 2000 – Springer

Combined strength and step aerobics training leads to significant gains in maximal strength and body composition in women by A Pereira, AM Costa, M Izquierdo… – J Sports Med …, 2013 – pdfs.semanticscholar.org

Gender differences in strength and muscle fiber characteristics by AEJ Miller, JD MacDougall, MA Tarnopolsky… – European journal of …, 1993 – Springer

Effective strength training: Analysis and technique for upper-body, lower-body, and trunk exercises by D Brooks – 2001 – books.google.com