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It is the ultimate dream for any lady to rock that lean, sexy and fit body and show it off to their peers. Just because you are not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn’t mean you should shun the weight room.

Lifting weights gives you an edge over that ugly belly fat, stress, heart diseases and even cancer. Weight lifting provides remarkable results to those who follow consistent training. It provides benefits such as increased muscle strength, increased tendon and ligament strength; all of these add up to a much healthier, fitter body that is less likely to be injured. You end up looking pretty good, too!

With that said, it’s still a fact that most women don’t strength train properly. The gyms nowadays are filled with women who lift up nothing heavier than a pink dumbbell. They will make their way to the weight room and they will proceed to do dumbbell curls and triceps kickbacks. Then post it on Instagram.

Whether it is for strength, weight loss, lean muscle gain, or just overall fitness, having work out plan can help you figure things out and get started off on the right foot towards your health and fitness goals.

Here are reasons you shouldn’t live another day without hitting the weights:

You will lose 40% more fat and thus burn more calories

Your diet will greatly improve

You will handle stress better and will be way productive

You will get into shape faster

Your heart will be healthier and ultimately live longer

There are various weight lifting exercises to participate in for you to achieve that fitness goal;

Dumbbell exercises are very popular weight training exercises which are done using a pair of dumbbells that you'll find in any commercial gyms. They are affordable enough to buy yourself as part of your own home gym setup.

Ball exercises are weight training exercises that are performed using an exercise ball (also called a fitness ball).
The main reason ball exercises are becoming so popular is because they can target stabilizing (or core) muscles like no other weight training exercise can.

Chest exercises are weight training exercises that are designed to strengthen the muscles located in the area of your chest. 

Total Gym exercises are weight training exercises in which you use a multi-functional type of fitness equipment that is called a total gym. The total gym enables you to work out every major muscle group using this lone piece of fitness machine.

Bow flex exercises are similar to strength exercises in that they are not free-weight exercises but are also different in that one machine can be modified to do many different exercises.

Triceps exercises are weight training exercises that are designed to strengthen the muscles located at the back of your upper arms. 

Strength exercises are weight training exercises that require the use of specially designed fitness equipment where each piece of equipment will allow you to perform only one exercise (or a few variations of an exercise). The primary reason why strength exercises are so popular is because they provide their users with outstanding ease of use let you pinpoint specific muscles 

However during weight lifting, you should avoid using too much weight, too soon; always start lower than your expected ability and work your way up than the first workout. You should also use enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it's likely time to increase it a bit.

During weight training, avoid moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven't lifted in a long time, or ever, be careful what you ask of your joints.

Remember not resting long enough, or resting far too long can be a workout killer. The recommended rest period is between 30-90 seconds, for overall fitness.


During the fitness and health regime, it is important perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week.

Also remember to take at least one day off from weight training between each workout.

It is recommended that you stay hydrated! Be sure to drink at least the minimum recommended 8-10 glasses of water each and every day; dehydration can make you weak, and sick and less effective in the weight room.

You should also eat small, balanced meals 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights. The meal should contain just enough protein and carbohydrate to refuel and encourage healing in the body.

Remember to keep a record of what you do, and when you do it. This lets you set things like sets, reps, weight used.  Also, once you are on your way to being super fit, you can also take progress pictures, keep track of weight loss or gain process and measurements of all your body

Don’t forget to stay fit!

Couture Africa - WEIGHT TRAINING