Weightlifting exercises for skinny women will differ from a program designed for someone who is overweight. A skinny woman should focus on compound moves that involve multiple muscle groups and will achieve the highest muscle gains. A common fear among women starting a weightlifting routine is that they will get too "bulky." It takes an incredible amount of dedication to look like a female bodybuilder, and the likelihood of that happening by accident is virtually nonexistent.
Bench Press
The bench press is a common exercise seen in gyms around the world. It is primarily aimed at the chest, but also involves the shoulders, arms and back. Using either dumbbells or a barbell, lie back on a bench and grab hold of the weight. Slowly lower it to just above your chest, then press it up until your arms are extended but not locked. This will build a lot of upper body strength and add muscle.
Squat
The squat is a basic exercise known for its ability to develop powerful leg muscles. Most skinny women have slender legs, so adding strength and muscle to your lower half will be a benefit. Hold a weighted barbell across your shoulders, or a dumbbell in each hand hanging down by each side of your body. With feet flat on the floor, slowly squat down until your thighs are parallel. Push yourself up to the standing position and repeat. Choose a weight that will allow you to perform 10 to 12 repetitions with good form.
Pull-Up
The pull-up is an upper body exercise that utilizes your own body weight for resistance. Basically, you grab onto a chin up bar with an overhand grip and pull yourself up as high as you can. This is a very difficult move to perform, as lifting your own body weight is hard work. The pull-up will strengthen your back, arms and shoulders.
Shoulder Press
Strong shoulders are beneficial for everyday functional strength. Although they aren't a large muscle group, it is still a good idea for skinny women to incorporate shoulder exercises into their weightlifting routine. For the shoulder press, hold a barbell or dumbbells with palms up and arms at 90-degree angles. Slowly press the weight over your head until your arms are straight but not locked. return to the starting position and repeat eight to 10 times.
Bent Over Row
The bent over row is an overall muscle building exercise that is focused on the back, but brings many other muscle groups into play. It is an effective exercise to help a skinny woman slowly add some mass to her frame. With feet slightly wider than shoulder-width, bent over at the waist with your back straight and grab a barbell or dumbbells on the floor. Slowly pull the weight to your chest and flex your back muscles at the top of the movement. if it feels as though your backside is sticking way out, you are doing the exercise properly.
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