Weight training for women: before and after encompasses more than just the photos. What you don’t see is that the woman in the picture once needed help lifting weights—and now she doesn’t. She didn’t feel energised, but now energy pulses through her body. She now stands taller, where before she felt small.
So, if you’re thinking about starting weight training, here’s a quick overview of why it’s not just the before and after photos that matter.
How Long Does It Take to See Results from Strength Training for Females?
One of the most common questions among women new to strength training is: “How long before I see results?” This obviously depends on a variety of factors, which we’ll get into later. But most women begin to notice meaningful changes within 3 to 8 weeks, depending on their goals, consistency, and training style.
In the first few weeks, you’ll notice increased energy, better sleep, mood improvements, and improved coordination and stability. What you won’t notice is your nervous system becoming more efficient and adapting for the time when you can rival your partner.
Between weeks 3 to 4, you’ll start feeling stronger, even if your body appears the same. Your muscles are working together more effectively, and you might notice that daily tasks, like lifting the baby or carrying the groceries into the house, are easier than it was before.
When entering into the 6 to 8-week phase, you’ll start to see results. Look forward to seeing slight muscle definition, particularly in the arms, shoulders, and legs, a more sculpted look as body fat reduces and lean muscle increases, and clothing fitting less snug.
Long-term changes include more pronounced muscle tone, enhanced posture and core strength, and significant gains in strength and endurance. So, here’s the deal: 2 extra reps in the last set for 2 consecutive workouts.
What is the 2 2 2 Rule in Weightlifting?
The 2-2-2 rule in weightlifting is a great guideline for determining when it’s time to progress in your strength training routine. If you can perform two more repetitions than your target in the final set and manage to do these two workouts in a row, you’re likely ready to increase the weight you’re lifting, or progress the exercise, like increasing sets or reducing rest.
Essentially, the 2 2 2 rule helps you to avoid plateaus by encouraging progressive overload. Muscles, and this is a bit obvious to say, grow and get stronger when you slowly increase the demands placed on them.
How do Lifting Weights Change the Female Body
Before taking on the weights, many women report feeling overwhelmed and intimidated. If you start with a plan, chances are you’ll be successful. But also divulge why you want to start weight training. Is it to shed body fat? To become stronger or more confident?
To grow old without becoming a vegetable? There are many reasons to begin this journey, but I advise first knowing your why. So, once you establish a routine and build confidence, the changes are remarkable – inside and out.
Because women have lower testosterone, it’s much harder to build extreme muscle mass. This, however, is a good thing. Without deliberate training and nutrition strategies aimed at reaching hypertrophy, women tend to get stronger, leaner, and more defined, but far from becoming bodybuilders.
So, how does lifting weights change the female body? After consistency and time, your body’s muscles will become more defined, your metabolism will be boosted, which encourages fat loss. You will also notice an improved posture and less back pain (if you had any), and your bone density will improve too, which is crucial to maintain as you get older.
How Many Days a Week Should a Woman Lift Weights?
A weightlifting routine varies from person to person. If you are consistent, even the mildest form of weight training will improve your condition. The ideal number of days a woman should lift weights each week depends on her goals, experience level, and schedule.
If you’re a beginner, 2-3 days per week is ideal; for those who surpass the 3-month mark, 3-4 days per week. For the advanced lifters surpassing 1 year of weight training, 4-5 days a week is perfect. Just remember: rest is essential, recovery matters, and consistency beats intensity.
Love your body even more by doing some fascia stretching: the secret to better, safer workouts.
Weight Training for Women: Before and After. Does it Matter?
Though the ‘before and after’ photos side-by-side are pretty impressive, boasting leaner legs, sculpted arms, and stronger backs, when it comes to weight training for women, before and after, but the real question is: Does it matter?
Weight training for women goes further than seeing a once perky woman now more slender and firm, it goes beyond seeing a photo that’s so clearly oozing with low self-esteem, to the comparison now bursting with confidence. It transcends looks and confidence altogether. It makes us stronger, prepared for ageing with autonomy, and healthier in the long run. And if the before and after motivates you, hoorah. But what truly matters is how you feel before and after starting this journey.
