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Weightlifting might make you think of clanking iron weights and racking up the #gains. But even if it seems like society wants you to believe lifting is a “masculine” practice, that’s not the case! Strength training is a great way for people of all genders to boost bone health and improve body mechanics.

If you’re looking to lose weight, lifting is also a top-notch option. Here’s how to incorporate weightlifting into your workout routine to reach your goals (and how to do it safely).

Weightlifting can be hella intimidating if you’re new to fitness. But don’t worry, fam. We’ve got the scoop on how it’s done.

1. Choose the right lifting style for your goals

Compound lifts work multiple muscle groups at the same time. These workouts burn more calories in a shorter amount of time than isolation exercises.

Some examples of compound exercises are:

While you get more bang for your buck with compound exercises, isolation exercises are also super beneficial. They’re great if you want to focus on one specific muscle (like your pecs or biceps). Isolation exercises are also helpful in injury rehab.

Here are some examples:

  • calf raises
  • biceps curls
  • lateral raises
  • leg extensions
  • hamstring curls

2. Always pick quality over quantity

Focus more on what you want to accomplish in your routine than on how long each workout takes. You can get better results from a shorter, intense workout than from one that’s longer but low quality.

Proper form is also super important. If you rush through an exercise or push past your limits, your form can get sloppy. This increases your risk of injury and can even decrease your workout results.

3. Set realistic goals and don’t give up

Folks who set weight loss targets might have better long-term success, according to a 2016 study. Just keep in mind that you’re not gonna go from 0 to Xena Warrior Princess overnight. And that’s OK!

“Start slow and don’t give up,” says female bodybuilder Alexis Donner. “It takes time, hard work, and consistency to meet fat loss/muscle-building goals.”

The most important thing is setting realistic targets. This can help you stay motivated throughout your training program. And if you do slip up, don’t be too hard on yourself.

“If you mess up with …….

Source: https://greatist.com/fitness/weight-lifting-for-weight-loss-female

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