Strength Training for Women

Strength training is a very controversial topic when its comes to women. Many experts believe that heavy strength training can make a women body bulky and so suggest to avoid this. While on the other hand many has proved it to be a myth. Strength training not only helps to burn fat and built muscles but also helps to increase your metabolism. There is a huge list strength training women too but here we suggest only the best and the most effective strength training exercises for women.

List of Important Strength Training for Women

  1. Push Ups – Push ups are the most common form of strength training exercise that nearly every women can perform. Initially you may face bit difficult to perform the traditional push ups. So one can try the modified one, resting on the knees instead of the feet. And as your routine catch momentum, start performing the other kind of push ups.
  2. Chin Ups – Chips ups are really difficult to perform, as it needs to pull the weight of your whole body up. You really need to have very powerful arms. But need not worry start with someones help, no matter if you unable to pull yourself full. Practice it regularly and after some day, you can see that you do not require any support and feeling better.
  3. Squat – Sqaut is one of the most important strength trainer that targets the lower body and requires extreme patience. Initially you may not be able to perform taking heavy weights. So start with light dumbbells and gradually starting increasing your workout intensity and see the difference.
  4. Deadlift – This is very high intensity strength training that women too perform but need some serious determination and power. Initially do not go with heavy weights as its bit risky. Take a barbell, little away in front of your feet, keeping your back straight sit back and pick the barbell upto your hips and then lower back to the ground. Repaet the exercise 10 to 12 reps.
  5. Inverted Row – Inverted Row is a very effective strength training, that is perform. First lay back under a fixed horizontal bar and get hold the bar with wide overhand grip. Place your feet on a stool. Now keeping your body straight, pull body upto bar. and then hang back to the original position. Repeat the exercise for 10-12 reps.
  6. Overhead Press – Overhead press is quiet easy compared to other strength training exercises. Start with light weight that you can tolerate, or it may injure you arms and shoulder.
  7. Bicep Curl – One of the easy and the most effective strength training exercises that trains the arm muscles. Better to start with light weight dumbbells and get a stronger arm to perform rest of the other exercises.
  8. Dolphin Plank – This exercise targets back, abs and shoulder muscles. To start this exercise just lie facing down with toes tucked and keep the forearms on the floor. Now pull your bellybutton in toward the spine and raise the hips to come into low plank position. Inhale while lifting hips further so body forms an inverted V, pause, then slowly return to starting position and repeat the exercise for 10-12 reps.

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