Women's Beginner Strength Training Workout

 

Strength training is not just for the guys anymore. In fact, research has shown that women can benefit significantly from a beginner strength training workout routine.

Here are a few reasons why:

1. Improved bone health

As we age, our bones tend to become more porous and fragile. Strength training helps to increase bone density, which can reduce the risk of fractures.

2. Weight control

Strength training helps to increase muscle mass, which in turn helps to boost metabolism and burn more calories, even at rest.

3. Reduced insulin resistance

Research has shown that strength training can help to reduce insulin resistance, which is a major risk factor for type 2 diabetes.

So, what are you waiting for? Grab some dumbbells and get started on your own beginner strength training workout today!

Exercises for women who are new to strength training can vary depending on what equipment is available, but there are a few key staples that can be incorporated into any workout.

Here are eight simple beginner exercises to get started:

1. Squats

Squats are a great all-around exercise for toning the legs and buttocks. To do a squat, stand with your feet shoulder-width apart and lower your body down as if you were going to sit in a chair. Keep your back straight and your knees behind your toes as you lower yourself down, then press back up to the starting position.

2. Lunges

Lunges target the muscles in the legs, specifically the quadriceps and glutes. To do a lunge, start by standing with your feet shoulder-width apart. Step forward with one leg, keeping your back straight and lowering your body until your front thigh is parallel to the ground and your back knee is just above the ground. Press back up to the starting position and repeat with the other leg.

3. Push-ups

Push-ups are a great way to tone the arms, chest, and shoulders. To do a push-up, start in a plank position with your palms flat on the ground and your body in a straight line from head to toe. Lower your body down to the ground, keeping your core engaged, and press back up to the starting position.

4. Planks

Planks are a great core exercise. To do a plank, start in a push-up position with your palms flat on the ground and your body in a straight line from head to toe. Lower your body down to the ground, keeping your core engaged, and hold for 30 seconds to 1 minute.

5. Sit-ups

Sit-ups are a great exercise for the abdominals. To do a sit-up, start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your body up, leading with your chin, until your upper back and head are off the ground.reverse the motion to return to the starting position.

6. Shoulder presses

Shoulder presses target the muscles in the shoulders. To do a shoulder press, start by standing with your feet shoulder-width apart and your palms facing forward. Raise your arms up to shoulder height, then press your palms up overhead. Lower your arms back down to the starting position.

7. Triceps dips

Triceps dips target the muscles in the back of the arms. To do a triceps dip, start by sitting on the edge of a chair or bench with your palms flat on the ground next to your hips. Walk your feet forward until your butt is off the chair and your legs are straight. Lower your body down by bending your elbows, then press back up to the starting position.

8. Bicep curls

Bicep curls are a weightlifting move that works the biceps muscles. To do a bicep curl, stand with your feet shoulder-width apart and hold a weight in each hand. Bend your elbows and curl the weights toward your shoulders. Return to the starting position and repeat.

Make It A Routine

There are a lot of different ways that people approach working out. For some people, working out is a daily activity, while for others, it is something that they only do a few times a week. And while there are benefits to both approaches, there is no single 'right' way to work out. The key is to find an approach that works for you and that you can stick to consistently.

One approach that may work well for beginners is to exercise three days per week and take two rest days. This gives you enough time to recover from your workouts and to avoid burnout. It also allows you to fit working out into your schedule without having to sacrifice too much time.

On your three days per week, you could do a full-body workout that targets all of the major muscle groups. This could include exercises like squats, lunges, presses, and rows. You could also mix things up and do a different workout each day. The important thing is to make sure that you are challenging yourself and making progress.

On your two rest days, you could do some light activity, such as walking or yoga. This will help keep your body moving and can also help reduce stress levels.

Finding a routine that works for you is important, but so is being consistent with it. The more you workout, the better your results will be. But even if you can only commit to working out a few times per week, you will still see benefits. Just make sure to listen to your body and to take rest days when you need them!