A strength training novice is a person who regularly uses instrument-type equipment for training, or uses free weights, but has not learned the correct technique, and has not regularly done barbell and free hand training.

Even if you have been in and out of the gym for years and then do some bicep tricep training in the gym, do squat and other exercises with the Smith machine, you are still a novice.

In short, if you are unable to perform the basics correctly (or are not sure if you are doing them correctly) such as squats, deadlifts, push-ups, shoulder presses, lunges, pull-ups and other combinations, then this article is for you.

Now let’s take a look at some training tips for female strength training novices!

1. Learn the right moves

This is very, very important to take the time to learn to perform the movements correctly when you are beginning strength training. Don’t let yourself learn the wrong posture at first, and eventually it will be difficult to get rid of the bad habit.

For starters, the only thing you have to focus on is the quality of your moves!

Whether the squat hard pull can maintain a stable and neutral torso, the correct center of gravity, whether it can use the strength of the hip joint; Whether the bench press can ensure the stability of the shoulder strap, whether it can control the movement of the barbell; When practicing your back, you can engage your back muscles properly instead of your arms… These are things that take time to learn!

The best way to do this is to find a reliable instructor to help you learn the movement techniques and help you adjust the movement!

2. Focus on the basics

If you finally decide to start strength training, focus on the basics for the first few months of training.

Each basic movement has a way of operation that must be remembered, just imagine if you were to memorize the formula (or what martial arts secrets), is it better to remember 6 formulas, or 20?

The same is true when your body starts weight training, there’s no need to cram too many movements into your body at once, it won’t do much good.

Do yourself a favor, in the initial strength training, let yourself focus on a few basic movements, through the training of basic movements, you can be well familiar with the skills and slowly build strength.

Suggestions for basic actions are as follows:

Squat/hard pull/Pull or pull down/row/bench press/shoulder press

These are the basic moves, and if you’re a gifted newbie, you can add lunges/Bridges/etc! These exercises will train your whole body muscle group, and eat more!

Don’t think you need to learn 10 different exercises to stimulate your muscles, or do too many single joint exercises (curls, triple head stretches) to train each small muscle individually.

As a novice, you should focus on basic compound movements to hone your skills and get stronger at the same time.

3. Know that you don’t “get too big.”

What situations make you look “big “? The answer is, too much body fat!!

Remember, “Having muscles” doesn’t make you look “big”, “having fat” does!! Don’t worry about turning into a scary muscle girl!

Strength training builds muscle, increases your metabolic rate, burns body fat, and gives you the slim, toned figure you want.

4. Focus on getting strong

Whatever your main goal is, focus on getting stronger, not on your six-pack or your hips.

Focusing on strengthening is not only the best way for beginners to get training results, it can also be a great motivator. Novice strength usually progresses quickly in the early stages of training, and getting stronger every week is a positive improvement.

When you can master the basic movements, you should give yourself some challenges to make yourself stronger! Most girls are still stuck in the world of lifting 5 pounds of pink dumbbells, and this training won’t change anything for you!

Boys and girls training way is not different, not to think that some people say that girls small weight more times is good, determine the line is muscle mass and body fat rate, and want to get muscle you must challenge the weight.