Strength Training for Women: If your current exercise regimen doesn’t include strength training, we’ve got some bad news. You can’t achieve optimal fitness without it.
Strength Training for Women: Let’s Bust Some Myths!
First of all, whether your goal is to lose weight, tone up, or maintain general health, you need muscle to make it happen. So consider this your wake up call: we’ve got five reasons you won’t get in shape without strength training. But first, let’s bust two myths that may have held you back from strength training in the first place.
Myth #1: It Will Make You Bulk Up
If you’re a woman who’s been avoiding strength training for women out of fear it will make you bulky – it won’t! First of all, you would have to be consuming massive amounts of protein. Also, lifting weights 24/7 to get big, bulky muscles that would qualify you for bodybuilder status. For most of us mere mortals, weight training will not create a bulky shape – it actually keeps you slim and toned. More on that in a little bit.
Myth #2: You Need a Bunch of Equipment or A Gym Membership
You’ve been putting off strength training. You picture all those elaborate weight machines at the gym. Here’s the real deal. All you need to get started with strength training for women is your own bodyweight. Also a set of dumbbells – no million-dollar investment required. Bodyweight strength training at home is as effective as using weights or machines. Honest.
5 Reasons You Won’t Get In Shape Without Strength Training
Alright, so we’ve busted two major myths that might be holding you back from building that muscle! In case that didn’t convince you to get going. Here are five critical reasons why you won’t get in shape without strength training. Remember: it’s never too late to start! First of all, learn why Strength Training for Women is so important.
1. Boosts Your Metabolism
As you age, your metabolism begins to slow down. One great way to revive it is using strength training for women. Your resting metabolic rate (RMR) is how many calories your body burns at rest. Also, the more muscle you have on your body, the higher that metabolic rate is. The more muscle you have, the faster your metabolism works. Let that sink in: As a result, more muscle means a faster metabolism. A revved up metabolism is what keeps you slim and helps you lose weight!
2. Improves Your Athletic Performance
The stronger you are, the better your athletic performance will be across the board. Whether on the tennis court, in a 5k, or on the ski slopes. Strength training is one form of exercise that can help improve any other form of exercise you do. If you’re a runner, strength training your lower body can help you run faster. Also, if you play tennis, a stronger upper body will help you achieve a more powerful swing. Incorporate strength training into your weekly routine. It will make you more powerful in all your other workouts. How cool is that?
3. Prevents Injury
The stronger your muscles are, the less likely you’ll be to get injured during everyday tasks or workouts. How? Strong muscles protect your bones and joints when they’re in motion. It makes your ligaments better at absorbing the shock they endure. During dynamic movements. To avoid random strains and sprains, incorporate weekly strength training into your routine. Injury prevention is important, especially as you age. It’s an often-overlooked benefit of building muscle.
4. Gives You A Toned Appearance
As we stated above, strength training for women will not make you bulk up. It will help you achieve that coveted toned appearance everyone wants. People throw around the word “toned” a lot, but what do we mean when we say that? We mean long, lean muscles with a nice, sculpted appearance. You achieve this through strength training. Cardio workouts help burn calories and get your heart pumping. Which is critical for your heart health and weight management. Finally, as that fat starts to melt off, you also need to strength train if you want any toned definition.
5. Boosts Balance and Coordination
Regular strength training for women improves your balance and coordination. Which helps you do about everything, from yoga and dance to daily tasks. The concept of functional fitness is one that applies to strength training. It’s the notion that you need to maintain the ability to do simple things and move in different ranges of motion. Bending, lifting, balancing–all these movements are actually very important as you age. As a result, strength training will help you stay more coordinated and capable throughout the years.
Quick Total Body Strength Training for Women Workouts
So… you’re on board with incorporating strength training into your routine. What should you do? Here are some of our favorite strength training workouts. Some with dumbbells, some with your own bodyweight. It will work on all the major muscle groups. Aim to strength train 2-3 times per week besides your other workouts. Strong is the new sexy!
Strength Training for Women Who Are Busy
First of all, a pair of dumbbells and a little room to move are all you need to squeeze in a great strength workout. With moves like renegade rows and Russian twists, you’ll work your arms and abs. With lunges and squat thrusters, you’ll work your legs and glutes!
No equipment is necessary for this quick bodyweight strength workout! You’ll strength train every major muscle group. Your glutes, your arms, your legs, and your abs—all using your own bodyweight. Finally, if you have extra time, run through a sequence two or three times for an extra-killer routine.
Total Body Toning
It’s a total-body circuit style workout. It utilizes moves like squats and lunges. Combined with dumbbell moves or barbells to train many muscle groups at once. You’ll get both an amazing strength training workout and a fair amount of cardio in this routine. As a result, it will have both your heart pumping and your muscles working. Win-win!
Here are 2 Strength Training for Women Beginner Lifter Workouts. Perform 10 reps of each exercise beginning with a weight that is just heavy enough to tug at your muscles.
Here is some excellent information from Women’s Health Mag about training options.
Strength Training for Women: Workout 1
Using a barbell, complete a circuit of 5 exercises for 10-15 reps without setting the barbell down. Rest 2 min & repeat 2 or 3 more times
Strength Training for Women – Military Press
1. Brace core
2. Position bar in front of the neck
3. Take a deep breath before starting every rep
4. Press bar overhead
5. Lockout arms and point knuckles up
Strength Training for Women – Front Squat
1. First of all, this exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once you choose the correct height and load the bar, bring your arms up under the bar. Keep the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack. Position your legs using a shoulder-width medium-stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. And also maintain a straight back. This will be your starting position.
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue bending the knees until the upper legs are below parallel to the floor. Inhale as you perform this part of the movement.
Tip: Perform the exercise correctly. The front of the knees should make an imaginary straight line with the toes. If your knees are past your toes then you are placing undue stress on the knee. And you have performed the exercise incorrectly.
5. Finally, begin to raise the bar as you exhale. Push the floor with the middle of your foot as you straighten the legs again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.
Strength Training for Women – Barbell Row
1. First of all, stand with your mid-foot under the bar (medium stance)
2. Bend over and grab the bar (palms down, medium-grip)
3. Unlock your knees while keeping your hips high
4. Lift your chest and straighten your back
5. Finally, pull the bar against your lower chest
Strength Training for Women – Romanian Deadlift
1. First of all, hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
2. Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. You should reach the greatest range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
3. At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
Strength Training for Women – Upright Row
1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin.
Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
3. Finally, lower the bar back down slowly to the starting position. Inhale as you perform this part of the movement.
4. Repeat for the recommended amount of repetitions.
Strength Training for Women: Workout 2
Perform each exercise for 40 seconds, then rest 30 seconds. That’s 1 round. Do 4 total rounds, resting 90 seconds between rounds.
Strength Training for Women – Barbell Drop Squat
1. Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible.
3. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Strength Training for Women – Barbell Thruster
1. First of all, grasp a barbell in a front rack position, with your elbows up, and assume a shoulder-width stance.
2. Squat down.
3. Explosively drive up, pressing the bar overhead. Lower it back to your shoulders. That’s one rep.
Strength Training for Women – Barbell Row and Hang Clean
1. Stand with your mid-foot under the bar (medium stance)
2. Bend over and grab the bar (palms down, medium-grip)
3. Unlock your knees while keeping your hips high
4. Lift your chest and straighten your back
5. Pull the bar against your lower chest
Strength Training for Women – Barbell Burpee Hop
1. First of all, place a loaded barbell on the floor and stand parallel to the bar with your legs shoulder-width apart. This will be your starting position.
2. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. This should be done quickly.
3. From this position, press up like you’re doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.
4. As you jump, jump laterally (to the left or right) so that you land on the other side of the bar. This is one repetition.
Repeat steps 2 to 4 and return to the other side of the bar. Repeat for the recommended number of repetitions.
Strength Training for Women – Barbell Lunge
1. Stand with the barbell across your shoulders. Keep feet close together and your back straight.
2. With one leg, step forward, then lower the leg left behind until the knee almost touches the ground.
3. Finally, push off the heel of your front leg to return to the starting position.
4. Repeat with the other leg forward.
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