February 24, 2020 | by Jeremy Meyer | Build muscle, Lifestyle, Personal Training, Strength Training For Beginners, Strength Training For Women,
Women Seeking Fat Loss in a Short Period Benefit from Strength Training
Personal Trainers for Women
Around 90% of our Women clients come to RAW seeking Fat Loss and to tone up in a few weeks. The most common reasons are that they want to look leaner for a wedding, an upcoming beach holiday or a photoshoot.
RAW Personal Training is a physical fitness training studio located in Central Hong Kong. We have helped our clients achieve their fat and weight loss goals using customised strength and conditioning workouts for over a decade.
Our Personal Trainers for Women focus on success and have produced successful and sustainable Body Transformations since 2009.
According to studies, the majority of female trainees only perform cardiovascular exercises when going to the gym. Most women worry that they will look masculine and overly muscular if they lift weights or strength train.
This is a crucial misconception.
The female body is physiologically and hormonally different from men. It is simply not possible for a woman who is not using performance-enhancing drugs to build a large amount of muscle mass.
According to studies, these are some of the reasons why women should lift weights: gain physical strength without bulk, lose body fat, attain overall toning of the body, decrease the risk of osteoporosis, enhance athletic performance, reduce risks of heart disease and diabetes, improve general attitude and fight depression.
Our Personal Trainers for Women will help you get noticeable results quickly.
Personal training represents a financial and time commitment. At Raw Hong Kong, our personal trainers for women are aware of this, so we follow some basic rules and guidelines to maximise results and minimise time with our female personal training clients.
Women Lift Weights
To look leaner, you must improve their fat mass to lean mass ratio. This is achieved by gaining muscle mass and losing fat mass.
Muscle mass can only be gained by performing strength training exercises to the point of failure. Only completing cardiovascular training, such as a stationary bike or treadmill, will do little to improve muscle tone and increase bone density.
Lift Weights Three Times per Week
According to this recent study by UNSW, when it comes to gaining strength and muscle mass, the most important factor is training frequency. At least three sessions per week are optimal. The average woman included in the referenced study increased their strength by 25% when they strength-trained a minimum of three times per week.
Perform a Higher Number of Sets and Repetitions per Session than Men.
A study by The Human Performance Laboratory, Ball State University, Muncie shows a group who used a higher number of sets (4 to 5 sets per exercise) had more significant improvements in muscle mass, strength and body composition than the group that only performed 1 to 2 sets per exercise.
Women train to physical failure on each set to achieve results.
Most female trainees choose a weight they can perform 20 times but only do 12 repetitions. This is a waste of time, and it will not lead to any results or benefits from strength training.
As long as the perfect technique is used for each repetition and adequate exercise progression is used, our Personal Trainers for women ensure there is never a risk of injury from lifting heavy weights.