Strength training is essential for women to keep their metabolism high, build muscle and burn fat. Strength training also has additional benefits, such as improved joint integrity, increased bone density and decreased risk of injuries to bones, muscles and joints. A total-body weight training regimen three times per week is a common starting point, and choosing exercises that have multiple benefits will make a workout program time-efficient as well as effective.
Legs
A popular exercise to shape, tone and strengthen the legs is the lunge. This exercise targets the thighs and buttocks as the primary mover muscles but also tones the inner and outer thighs and calves. To perform a lunge, start with your feet hip-width apart, then take a large step back with your left foot. Balance on the ball of the left foot with the heel lifted, maintaining your spine in an upright position. Lower toward the floor by bending your right knee to 90 degrees and bend the back knee as necessary to keep your spine in the upright position. Return to starting position and perform 12 lunges on each side, holding dumbbells in your hands when you are ready for more challenge.
Glutes
The glutes are a group of muscles in the buttocks that shape and lift the backside. A common exercise for women to strengthen the glutes is the squat. To perform a squat, start with your feet shoulder-distance apart, toes pointing forward. Simultaneously bend at the hips and knees as you push your tailbone back as if you were going to sit down in a chair. Go as low as you comfortably can, or until your hips are level with your knees, then stand back up. Keep your abdominals engaged as you perform 15 repetitions before resting. Add weights such as 10 to 15 lb. dumbbells by holding them at your side.
Chest and Shoulders
A popular exercise for the chest and shoulders is the push-up. Many women dread the push-up since women are typically weaker in the upper body than men. However, there are many ways to modify the push-up so that you can be successful and then increase the level of intensity as you get stronger. Begin with your knees on the ground and your hands elevated on a bench, step or other raised surface to perform an incline push-up. Align your shoulders directly over your hands and move your hips into position so that they create a nice incline line from shoulders to hips to heels. With abdominals engaged, lower your chest toward the bench by bending your elbows, then straighten your arms to push back up to start position. Perform as many as you can with proper form, focusing on exhaling with the push upward. To advance the challenge, place your hands on the floor or take your knees off the floor so you rest on your toes. If you need an easier starting variation, place your hands on a wall and step back several feet from the wall, lowering your chest toward the wall for your push-up.
Back and Biceps
The pull-up works the back and front of the arms, with some shoulder and abdominal work included. Most women will need an assisted pull-up machine, which can be found at most gyms. Adjust the machine to assist you in your pull-up, and as you get stronger, use less assistance from the machine. Place your hands in a wide position on the bars provided, slightly wider than your shoulders. Engage your abdominals and pull yourself up until your chin comes just above the bar. As you are pulling up, your elbows should bend inward toward your sides and you should focus on your shoulder blades pulling downward toward your hips. Use control to lower back down, stopping just before your elbows straighten out. Perform 12 repetitions per set.
Abdominals
For abdominal strength, function and looks, work the center abdominal muscle and the side abdominals, known as obliques. For the center muscle, or six-pack muscle, lie on your back with your feet up in the air. Make sure your lower back stays firmly on the ground and your arms rest by your side throughout this exercise. Slowly lower your legs toward the ground, pulling your belly in, until you can't go any further without lifting the lower back. Bring the legs back to the start position slowly. Repeat this 10 to 15 times per set, breathing throughout the downward and upward movements.
For oblique work, keep your legs straight up in the air over your hips. Curl your upper body off the floor in a crunch position and reach your hands toward your feet. With quick little lifts, reach your right hand toward your left foot, then your left hand toward your right foot as if you are pulling yourself up a rope. These quick alternating lifts should have you lifting your right, then your lift sides of your back off the floor as you are reaching. Perform 15 to 20 per side in each set.
References
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A Golding, PhD and Scott M Golding, MS; 2003
- "The Personal Trainer's Handbook"; Teri S. O'Brien, MS; 1997
- "The Strength Training Workout Encyclopedia"; Tom Kelso; 2009
Member Comments