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Beginner Strength Training for Women

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For women who want to achieve a stronger, leaner, and more beautiful physique, doing strength training is worth looking into. There are a lot of reasons why women should do this exercise. For starters, strength training can increase your self-confidence especially when you’ve been working with iron weights for some time. A big confidence boost wouldn’t hurt. Also, with this kind of workout, you’ll be one step closer to achieving the kind of physique you’ve always wanted. Most importantly, strength training can help lessen your stress levels. Why would you worry about minor issues when you can lift weights that are twice as heavy as you?

Basic Strength Training Exercises

In order to achieve the full benefits of strength training, you need to start at some point. If this is your first time to do so, you might want to go with the basics first before gradually increasing the difficulty level of your workout. You will need two sets of weights (3 to 5 pounds and the other 10 to 12 pounds) or resistance bands.

  1. Dumbbell Chest Press – Look for a sturdy bench that you can lie on. Hold a dumbbell on either hand. Bend your elbows at 90degrees on each side then slowly straighten your arms up then back down. Do 10 to 15 reps.
  2. Biceps Curl – Stand up straight with your arms extended in front of you while holding a dumbbell on each hand. Curl the weights toward your shoulders then back again. Repeat this 10 to 15 times.
  3. One-Arm Dumbbell Row – To start this exercise, you need to stand up with your feet hip-width apart from one another. Place your hand on a bench while the other hand holds the weight. Draw your elbow up towards your ribs then back again. Do 10 to 15 repetitions before switching to the other hand.
  4. Front Lunge – Stand up straight with your feet firmly planted on the floor. Lunge forward with your left foot and bend your left knee at a 90 degree angle with your right knee almost touching the floor. Go back to your original position. Repeat 10 to 15 times then switch to the other leg.

Notes for Strength Training for Beginners

Strength training for beginners shouldn’t be too hard to accomplish. The best way to remember the exercises is to choose those that have low learning curve but can provide you with a lot of benefits. By starting with the basics, you can do more repetitions and sets even on the first day of your exercise.

It’s great that you’re eager to get started with your workout but pushing yourself too much on the first day won’t do you any good in the long run. As a matter of fact, working yourself out to the point of exhaustion can be a set back because you will need several days to recuperate before you can go back to your strength training. Again, push yourself up to the point that you are comfortable with to get the best results.

Women who want to be in their best should consider strength training as their exercise regimen. Not only does this help with your strength, you can also get plenty of health benefits in the long run.

 

 

Sources:
http://www.niashanks.com/womens-beginner-strength-training-guide/
http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/

 

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