Lower-Body Strength Training for Women

As a woman, strength training for your lower body should be done consistently, working all major muscle groups in a balanced fashion. Having a strong lower body will propel you through life, keeping you young, active and vital. In addition, legs that are muscular and toned improve your appearance dramatically.

Identification

When you train your lower body, all the major muscle groups should be included. That means the front of the legs known as the quadriceps, the back of the legs or hamstrings, the inner thigh, outer thigh, glutes and calves should all be trained. Neglecting one of these areas can result in muscular imbalances. For instance, if your quads are significantly strong than your hamstrings, your knees can pay the price. Women also should target some of their weaker areas by focusing specifically on training their glutes, inner thighs and outer thighs.

Benefits

Having a strong lower body allows you to perform your daily functions and chores as a woman with more ease. Weak legs can leave you feeling tired and without energy, but strong legs propel you and keep you young and active. Young or old, training your lower body effectively will have a positive impact on your life. Strong muscles can alleviate the stress on your joints, keeping your knees healthy and your lower back pain-free.

Types

Strength training the lower body can be done using machines or by simply using your own body weight and dumbbells. Examples of machines include leg presses, extensions, curls, adductors and abductors. Body weight and dumbbell lower-body exercises includes a variety of lunges, squats and calf raises. Each is effective and a variety should be included in your lower-body training program.

Time Frame

Lower body workouts can range from ½ hour to one hour long and should be done at least once a week, preferably twice. Results can be seen and felt quickly because the body responds to strength training immediately at a cellular level. Within six weeks of consistent exercise, you will have a stronger, more toned lower body.

Tips

Intense leg workouts can leave you plenty sore. Regard this as a sign that you're making progress. Make sure to space your lower-body workouts at least 48 hours apart to allow your muscles enough time to recover. Without adequate time to rest and regenerate, you'll end up tearing your muscles down rather than building them up.

References

• "Sculpting Her Body Perfect"; Brad Schoenfeld; 2000
• "Personal Trainer Manual"; American Council on Exercise; 2003
• American College of Sports Medicine: Fit Society Page