Strength Training Exercises for Women

Strength Training Exercises for Women

Women are often reluctant to perform strength training exercises because they are afraid of developing bulging muscles.

A muscular body looks good on men but not on women.  Strength training exercises for women, however, tone the body and increase strength without building too much muscle mass.

Weight training and cardiovascular exercises help women fight obesity and improve their health.

Benefits of Strength Training Exercises for Women

Strength or weight training offers many health benefits.  Here are some of them:

  • Strength training tones the muscles and firms up the body
  • It builds muscle mass and aids in burning more calories
  • Strength training reduces the risk of obesity-related diseases such as diabetes and heart disease
  • Weight training for women strengthens the bones and helps prevent osteoporosis
  • Strength training improves mental health

Strength Training Exercises for Women

Below are a few simple exercises for strength training.  A gym instructor can show you how to do these exercises correctly.  It’s important to maintain the proper form when doing these exercises.

By performing the exercises properly, you will be able to target the correct muscles as well as avoid injury.  Don’t forget to consult your doctor before starting a fitness regimen.

Upright Row – This exercise strengthens the shoulders, neck and upper back.  Hold a dumbbell in each hand and stand with your arms hanging in front of your thighs and palms facing the thighs.

Raise the dumbbells simultaneously up to your chin.  Keeps your palms close to the body during the movement.  Lower the dumbbells to the starting position and repeat.

Biceps Curl – Hold dumbbells in both hands and stand with your feet shoulder-width apart.  Start with your arms hanging, palms facing forward and away from the body.

Simultaneously curl up both hands up to your chest.  Keep the elbows close to your sides.  The upper arm should not move.  Lower the dumbbells to the starting position and repeat.

One-Arm Dumbbell Triceps Curl – Stand erect with your feet about 16 inches apart.  Hold a dumbbell in your right hand and raise it overhead to arm’s length.  Keep the upper arm close to your head.

Lower the dumbbell behind the head until your forearm touches your biceps.  Be sure to keep the upper arm steady.  Return to starting position.  Do 10 to 12 reps, and repeat with the left arm.  Inhale with the down movement; exhale going up.

Crunches – This strength training exercise develops the muscles in the core region of the body, resulting in a slimmer appearance in women.  Lay down on your back with knees bent and feet flat on the floor.  Keep your hands below the neck or near the sides of your head.

With your chin in a neutral position, raise your upper body using your abs muscles.  Return to the original position and repeat.  Start by performing 20 crunches and gradually increase the count as you get stronger.

Other Strength Training Exercises for Women

There are many other strength training exercises that women can perform, including pushups, lunges, squats, calf raises, alternate dumbbell press, and side shoulder raise.

Weight training and cardiovascular exercises can help you keep fit and maintain your ideal weight.