Ten Must-Do Strength Workout for Women

Strength training is becoming quite popular among fitness enthusiast men and women around the world. As per American Council on Exercise (ACE), strength training for women not only affects her muscles but is also good for improving her overall physical health. 

What is Strength Training/ Resistance Training?

Strength workout for women and men comprises the physical exercises that are especially designed to improve your strength and endurance power. These exercises are often associated with the use of heavyweights. However, it also has a variety of different forms too.

Benefits of Strength Workout for Women:

• Strength training can help to increase your muscle mass. Having mass gainer supplements along with regular resistance training exercise can help to naturally reverse the trend of decrease in muscle mass with age and support growth.
• Those women who do regular strength training exercises and have whey protein powder are at lower risks of fractures as it increases bone density.
• Strength training or resistance training can help the joints to stay flexible as well as reduce the pain and symptoms of arthritis.
• Some of the other health benefits also include reduction of blood pressure, improvement of cholesterol, and reduction of risks associated with diabetes.

Read Also: 10 No Equipment Needed Exercises for Strong Legs

Here are Some of The Best Strength Training Exercise for Women:

1. Overhead Squats

The overhead squat is done using a weighted gym bag and is considered one of the best full body workouts for women. This form of strength training exercises mainly works on your quads, however, it also targets the hamstrings, glutes, shoulders, triceps, lower back, and on the muscles of your abs.

2. Deadlift

The deadlift is no doubt one of the best lower body workouts for women, that works mostly on back muscles, hamstrings, glutes, and quads. You can do around five repetitions of the same to build muscles and increase your body’s strength. Once you are able to do these exercises easily, try to add more weight to the bag.

3. Kettle Swing

If you have seen women lifting weights and building muscles, then you must have seen them performing the kettle swing strengthening workouts.  This excellent resistance training workout targets your shoulders, hamstrings, glutes, and calves. It can also target your abdominal muscles.  Unlike other exercises, you can do at least 20 repetitions of kettle swing workouts to build those muscles with the weighted water jug.

4. Single Leg Split Squat

Unlike regular squats, a single leg split squat emphasises more on the glute muscles. To do this exercise you will need 2 weighted water jugs, a coffee table/ chair about your knee’s height and a good pre workout supplement to boost up your stamina. You should continue doing these exercises if you want to have a firm and perky bottom. It also works on your quads and hamstrings.

5. Hammer Curls

Hammer curls is the best upper body workout for women at home that primarily works on the biceps, which is one of the main muscles of our arms. To do this exercise you will need two weighted jugs and can do 5 to 12 repetitions.

6. Overhead Press

Overhead press is another upper body workout for women that works on the deltoids, triceps,  and traps. This type of strength training workout is an excellent way to strengthen the arms and back. Your core should also be tight enough to successfully complete at least 12 repetitions of this exercise. You can do this exercise with the help of a weighted gym bag.

7. Jump Squat

Jump squat is another strength training at home for women that primarily focuses on your quads, glutes, hamstrings, and calves. You can continue doing 5 to 12 repetitions of this exercise and can add weight water jugs if you wish to otherwise continue it without using any weights.

8. Push Ups

Push ups are the best beginners strength training workout for a woman that mainly focuses on your chest muscles. This exercise also works on your triceps and shoulders. This is an excellent upper body exercise that can be done without using any weights. You can do at least 12 repetitions of the same and to increase the difficulty levels you can try adding weight in the form of a gym bag or textbook on your back.

9. Crunches

Crunches primarily work on your abdominal muscles and you can continue doing at least 12 repetitions of the same.  Along with crunches if you continue using supplements as a part of your diet, then it will give you more effective results within a short span. You can use protein supplements like whey protein, plant protein, etc. to add muscles as well as increase your stamina to continue doing these exercises.

10. Chair Dips

Chair dips primarily work on your triceps and you will be requiring a sturdy chair to do this exercise at home. This exercise also works on your pectorals and deltoids. You should aim to do at least 5 repetitions of this exercise and to increase the difficulty levels you can try adding weight in the form of a heavy book or gym bag in your lap.

Conclusion

To know the right type of exercise routine that suits your body type, you must consult your instructor and workout accordingly. Following a proper diet plan that includes both foods and supplements like BCAA, whey protein, plant protein, creatine, etc. along with strength training can help you to achieve your fitness goals in a short span of time and in a healthy manner.