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Weight Training Exercises For Women

While weight training has traditionally been a male activity, but now women have taken themselves to the weight rooms of gyms and health clubs, with strong enthusiasm and determination. Weight training exercises for women is now widely recognized and is being applauded for their overall health benefits. It is the easiest and most effective way to improve your female shape. You gain strength along with a lean and toned body.

Selection of weight training exercises for women depends on their physical goals. These exercises work the muscles hard enough to make them firm and defined. This workout routine includes 3 days of lifting weights per week, and 3 days of cardiovascular training. High repetitions combined with the cardiovascular workouts will burn more calories and body fat. Your metabolism will be running at a faster rate, and by simultaneously following a nutrition plan, you will definitely reach your goals.

Following are the weight training exercises for women:-

LEG EXERCISE

On your first day of weight training you have to start with squats. Load the bar to a weight that you can squat for 20 repetitions, but do only 15. The reason that you have to do 15 reps is so that you will be able to complete all of your sets with the same weight. Do this for 4 sets, stretching and resting for only 1 minute between sets.

PRESSING EXERCISE

Second exercise in weight training for women program is an upper body pressing exercise. Lie back on an Incline bench with a pair of dumbbells held at the sides of your chest. Move the dumbbells smoothly up and wait for sometime, touching the dumbbells together at the top. Now get the weights back to the starting position, and repeat. Your first working set will be with a weight that you can press for 10 to 12 repetitions, but only do 8. Stretch your chest, shoulders and arms while resting for 1 minute between sets. Do 4 sets of 8 repetitions with the same weight.

BACK EXERCISE

Third exercise in this weight training program for women is back exercise. Go to the Lat Pull down machine and take a wide grip on the bar. Sit down with your legs under the pad. Pull your elbows down and back and push your chest out until the bar meets it. Bar should contact your chest just below the collar bone. Wait for a moment in that position, and then return to the starting position. Use a light weight for a warm up set, and do about 12 repetitions. Stretch and rest for 1 minute, Now Set the weight stack to a weight that you can do properly for 15 repetitions. Complete 4 sets of 15 reps with 1 minute of stretching and rest between each one.

ABDOMINAL EXERCISE

Final exercise of weight training for women is crunches. For this, lie flat on your back with your lower legs resting on a bench. Get your arms across your chest and curl your shoulders up off the ground and toward your hips. When your shoulders are approximately 3 or 4 inches off the floor, move your shoulders toward your hips while breathing forcefully. This should cause your abdominal muscles to contract completely. You have to perform 4 sets of 25 repetitions to get good results.

This is the training for day 1. Day 2 in weight training for women routine will be similar, but the exercises will change. For example, first exercise on day 2 will be Leg Presses. Second exercise will be Seated Dumbbell Press overhead, and third exercise will be Seated Rows. Weight training requires that we alternate these two weight training workouts each day. For example, on Monday, perform day 1 workout routine. On Wednesday, perform day 2 workout. On Friday, perform day 1 an so on.