Apr 2, 2021

7 Strength training exercises for women

A woman's legs while she's running on the steps doing one of the best strength training workouts for women

Maintaining a healthy balanced life despite all its challenges can be, well, challenging. There's quite a lot we need to learn to juggle to keep all of life's segments stable and to our liking. As women in the 21st century, we're expected to do it all. However, sometimes we need to take a deep breath and focus on our health first, both physical and mental. Here are some of the best strength training exercises for women that'll help you achieve visible results while being content with the health benefits.

Staying fit no matter your lifestyle

It's a prevalent misconception that we need to have a particular lifestyle to exercise regularly when, in fact, that's far from the truth. In reality, the perfectly healthy and fit lifestyle is a goal for many but actuality for very few. Striving toward perfection often prevents us from even trying. If your goal is being fit even if you're a busy mom, don't imagine this perfect six-day-a-week routine that's completely unattainable. Start by doing these seven strength training workouts for women two or three times a week.

The most effective strength training exercises for women

Here are some strength training exercises for everyone that'll work wonders. Discipline and repetitiveness are keys to success. So don't give up.

1. Deadlifts
Deadlifts are certainly one of the best strength training exercises for a woman. They train the backside of your body, your glutes, and your hamstrings. If you do them correctly and have a stable base, you can significantly load up the weight. This way, you don't need to change your technique to improve and keep building muscle mass. There are so many different types of deadlifts, and you're bound to like some more than the others. The Romanian, traditional barbell, and sumo are the classics of women's strength training exercises.

Keep in mind that for any of these exercises to work, you need to do them correctly. Having proper form is essential for their success. Although deadlifting is pretty much a strength training exercise that's the same for women and men, women tend to go for lighter weights. This is primarily because of the physical results they want to accomplish. Try practicing with lighter weight or even in front of a mirror to better understand what you might be doing wrong. Lift with your legs, don't put the weight on your back since that could cause severe damage.

2. Glute bridges
Glute bridges are great strength training exercises for women since they target the glutes. The glutes are one of the biggest muscles in our lower halves. Apart from the positive physical changes you'll see, these exercises are also great for your form. They help develop the form of both your core and your legs. By safely practicing glute bridges, you'll also improve your posture.

3. Push-ups
If you want to tone your arms with ease, push-ups are an obvious exercise for women's strength training. However, what many people don't know is that they're also great for your whole upper body, not just your arms. The muscles you'll train by doing push-ups include your chest, shoulders, and triceps. Using your own bodyweight is a great way to build strength without building too much muscle in a visible sense. If you're struggling to do regular push-ups in the beginning, you can do some modifications. Elevate your hands on a step or any similar surface and start from there. You can also lower yourself on your knees instead of going all in.

A woman doing a push-up that is a great strength training exercise for women that builds more than one muscle.
Push-ups are a great strength training exercise for women who are beginners.

4. Bent-over rows
This particular strength training workout for women uses all the pulling muscles in your upper body. This includes the back, shoulders, and biceps while simultaneously engaging the core and legs. To do these properly, you need to stand with your feet hip-width apart while holding a dumbbell in each hand with your arms at your sides and bend forward. Mindfully engage your core, and don't make any sudden movements. Bent-over rows are done by pulling the weights up toward your chest.

5. Hollow-body holds of any kind
Hollow-body holds are excellent exercises that teach you how to create and withstand tension in your body. They can feel really intense, especially at first. However, these strength training exercises for women are also highly beneficial. They mainly focus on core strength but serve as an excellent foundation for several other exercises. Taking breaks, in the beginning, is quite normal and shouldn't discourage you.

6. Single-leg moves
Out of all the strength training exercises that women practice, this one might be the least infamous. There are various single-leg moves that you can do, such as the single-leg deadlift, a step-up, and a reverse lunge. They help your legs get stronger. Their prerequisite is to have enough core strength to be able to get through them safely and correctly. This means that they pair well with hollow-body holds.

7. Squats
The strength training exercise for women that is most often done incorrectly is this one. Squats are something that everyone can do, or at least that's what we all think initially. Most of us have done it since we can remember, and that's precisely where the danger lies. It's unfortunate since they incorporate nearly all the muscles in your legs and core. Learn to do them correctly, and you'll have yourself a true staple. There are many squat variations, but the basic one requires you to stand with your legs hip-wide apart. Then, pretend you are going to sit on a chair. Your back must be straight, and your knees mustn't go further from your toes.
Two women doing squats that are strength training exercises that are often done wrong.
Try learning to do squats correctly if you haven't been doing so until now.

Take care of yourself generally

●    Eat right
●    You cannot separate training from the diet. To correctly do these seven strength training exercises that suit women, you need to fuel your body with the right nutrients.
●    Maintain mental health
●    Taking the time to reflect on yourself and see where you're at is very underrated. The self-work that you do should always flow from the inside out.
●    Skincare
●    No matter what age you are, taking care of your skin can be both therapeutic and physically beneficial. This doesn't have to include going to anti-aging treatments or anything of the sort. You can start by moisturizing two times a day and see where that takes you.

Think about hiring a personal trainer

If you don't think you'll be able to achieve results with these strength training exercises for women on your own, that's okay. However, don't let this discourage you. Think about hiring a personal trainer. The city of Dubai offers a variety of different trainers that are good at what they do. Contacting dubaipt.com through their site is a great way to get some quality information firsthand regarding all the benefits of working with a trainer.

One woman high-fiving another while they're training.
Working with someone instead of alone can be a true game-changer.

Purchase the right gear and equipment

Be responsible with how you'll do these women's strength training exercises as well. Doing them incorrectly is worse than not doing them at all. If you, for example, experience foot pain, get the right running shoes. If you cannot lift or tolerate very heavy weights, start with lighter ones. Here's some basic equipment you'll need:
●    Dumbbells
●    Yoga mat
●    A resistance band
●    Water bottle
●    Towel
●    A room that's suitable for training

Keep moving

No matter which of these strength training exercises for women you end up doing, don't forget that you should also keep moving. You don't have to do intense cardio if it's not your thing. However, going for walks can also work wonders. Whatever speeds your pulse up does the job.


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