For some people there is a misconception that resistance training or building upper body strength for women is somehow not feminine. There is a fear that they could end up looking overly muscular. In truth this does not happen and learning how to build upper body strength for women can often a lot of positive health benefits.
The first thing to do is to test your strength. Do one push up on your toes or on your knees if this proves to be too painful. You should then note how many repetitions you can do.
This is equally applicable to free weights or cable machines as well. In this instance it is important not to strain yourself. You should be able to do around eight to ten repetitions before you feel any strain. If this is the case then you should use less weight or a lighter free weight.
If you find it very easy to do repetitions then you are not stretching yourself. This means you should then use heavier weights or a heavier free weight. Ideally you should maintain the same level of repetitions for a while. You can gradually increase the repetitions and weight as your body becomes more used to it.
Ideally you should do a workout for every part of the body in order to achieve balance when building upper body strength for women. For the chest and back the ideal exercises are cable rows or flat bench presses. Dumbbell curls are ideal for the arms, while doing crunches are best for the abdominal muscles. It is often advised to change the exercise routine every month so that the muscles are worked in different ways.
While it may seem strange it is important to make sure that you get enough rest periods between workouts. For the upper body there should be a two day gap between each workout. This helps the muscles to grow and become stronger. Each muscle group should only be exercised once a week.
However exercise alone will not get results when building upper body strength for women. It is a myth that intense workouts let you eat whatever you want because you burn it off. With this kind of exercise routine you also need to time it effectively so that you have something to burn off. For example you may want to eat some chicken and some brown rice before. You then need to eat immediately afterwards, getting the right balance of lean protein and low gi carbohydrates. This means avoiding foods such as high sugar cereals or white bread.
Before you begin the upper body strength for women workout it is important to get medical advice. This should help you to do this healthily and in a way that is suitable for your own body and dietary needs. It is also worth talking to a local fitness instructor at your gym or going online to see video demonstrations of exercises to help make sure you do so safely and without causing any injury while working out. With a determined approach you will get the best long term results when building upper body strength for women.