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At-Home Strength Training Exercises for Women

author image Judy Bruen
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master's degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
At-Home Strength Training Exercises for Women
Bodyweight exercises require no equipment and can be done in the comfort of your home. Photo Credit: Nikodash/iStock/Getty Images

If you don't want to drop a dime or spend your time commuting to a gym, doing resistance exercises at home is an effective way to build muscular strength. Exercises that simultaneously challenge and strengthen multiple muscles will give you the most bang for your buck. Additional benefits of strength-training include improvements in bone density and muscular capability. Talk to your doctor before starting an exercise program.

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Go Low

Squats tone the glutes, hips, hamstrings and quads. Stand up straight, feet shoulder-width apart. Stick your hips out behind you and align your knees and ankles. Lower your hips toward the floor, bending your knees as you descend. Stop when your hamstrings are parallel to the floor. Push through your heels and stand up. Complete 12 to 15 reps.

Drop and Give Me

Pushups challenge the arms, shoulders, chest and core. Kneel on all fours, place your hands under your shoulders, then widen them 2 inches. Extend your feet behind you, lifting onto your toes. Tighten your stomach muscles and align your shoulders, back, hips and knees. Bend and flare your elbows as you lower. Right before your chest touches the floor, push up through your arms and lift your body. Complete 12 to 15 reps.

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