Weight lifting can help girls to dominate their sport.

You’ll notice here at Championship Circle that we use words like dominate your sport, because we do not come from the school of thought that it’s just cool to be on the team.

We want to help and train athletes to be better than they think they can be, we want to help and train athletes to be the best at their position, the best at their age, the best… period.

To get all they can out of them selves, smartly and safely.

Weight lifting for girls isn’t a whole lot different that than weight lifting for boys, with the exception, that many girls want the strength without the size… and that’s ok.

This information is mainly targeted at girls between the ages of 12-18. If you are younger than 12 you really don’t need to lift weights… body weight exercises can really get the job done.

You need to focus on learning the sport or sports of your choice. Learning the fundamentals of the sports that grab your attention and that you would like to be great at.

Then building your foundation of strength through body lifts and from participating in your sport. Some body lifts would include push ups, sit ups, crunches, pull ups, walking lunges, bear crawls, wheel barrels, jumping jacks, jump rope, and stuff like that.

7 Tips To Weight Lifting For Girls

1. You are what you eat. If you want to develop and repair muscle then you need to eat lean proteins like chicken (not fried), milk, cheeses, yogurts, beans & rice, nuts, and other meats too. If you want energy you need to eat carbs like pasta, rice, potatoes, wheat bread.

If you want to stay healthy you need to eat healthy foods like above and oranges, salad, carrots, grapes, bananas, greens, blueberries, green peppers, apples, pears, grapefruit, watermelons, and other fruits and veggies.

2. Start slow. Don’t just start lifting as much weight as you can possibly lift. Start out doing 12-15 repetitions and 5 sets per exercise. Start with lighter weights.

This will decrease injuries, and increase muscle endurance and strength. It will also keep muscle from becoming to “bulky” while still remaining strong.

3. Focus on major large muscles first. This will help you to become stronger faster, while not having to be in the gym all day for only minimal gains. Focus on lifts like squats, bench press, deadlifts, chin up or lat pull downs.

These exercises are focused on the muscles of the butt, legs, back, and chest. These are your major muscle for all sports… both for pushing and pulling.

4. Lift 2-3 times per week. You need the proper rest. If you try and lift the same muscle groups without 48-72 hours rest then you will feel fatigued, you will increase your chances of injury, and you won’t have consistently good workouts.

5. Form Form Form. It is of the utmost importance that you learn the correct form for all major lifts (bench, squats, deadlifts, and chins/pull downs) early on. This will put you light years ahead of your competition.

6. Drink plenty of water. This is soooo important. Your body needs water to perform most of the activities that it does everyday… If you are thirsty, then you are dehydrated and your performance will show it… And if you want to continue to look cute, you have to drink water to help you decrease acne also along with other things.

7. Lift Slow To Start (once you really get form down, increase explosive lifts, starting with lighter weight). Don’t move the weight so fast. Lift, push, and pull the weight slower. This way you develop the whole muscle in both directions.

If you put these weight lifting for girls tips to work you will compete better in your sport no matter what your sport is.

BONUS: Now that you are lifting, you will need to focus even more on post workout recovery.  It’ll help you to perform at peak levels more often.


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My name is Kenney Edwards, I love high school sports... but was fed up with the lack of information about recruiting and getting an athletic scholarship. So, I created "the recruiting secret" and the S.A.C. program (student athlete counseling) that informs, coaches, and teaches student athletes & their family on exactly what to do... with a student athlete counselor & community that is right by their side every day. Read more here: OUR MISSION: help athletes discover, develop & display their athletic superpower!

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