No matter how much people lay emphasis on cardio workout plans, no physical exercise can replace the importance and benefits of strength training. Most people think that strength training is not important for women as women wouldn’t like to look muscular. But, strength training is equally important for women as it is for men.
Introducing strength training into your workout regimen can improve your complete fitness journey. You don’t need to walk straight up to the bar and start doing deadlifts. Try to move slowly and steadily into this process. Strength training also includes bodyweight exercises that can be easily improved by using dumbbells.
When doing any type of strength training, it is important to keep the process simple and comfortable. If you do too much in the beginning, you may get sore muscles at the end. Thus, it can be totally discouraging, and it can hinder the process of getting fit.
So, check this list of best strength training workout and choose one that suits your needs:
This exercise works for areas like your chest, shoulder, and triceps.
Your chest is one of the biggest parts of your upper body muscles. The chest free exercise is a compound exercise that works on anterior deltoids and triceps throughout the movement.
How to do: Begin the process by lying on a bench. Your elbows should be bent 90-degrees to your sides. Keep your arms straight and return. The weight needs to be centered on the middle part of your chest; repeat the process at least 10-times in a single go. Try to do at least three reps to get the best results.
ONE-ARM DUMBBELL ROW
These exercises for strength training work your upper back. This exercise is a great compound upper-body exercise that targets your upper back, lats, and traps. Your biceps and shoulders also provide assistance in the entire process. Since you are standing while doing this exercise, you will also get benefits for your core muscles. Make sure that there should be zero momentum or swinging while you are performing this exercise.
How to do: Stand with your legs hip-width apart, place your one hand on the bench, and the other hand should hold the weight below the shoulder. Draw the elbow towards the ribs. Always keep your back flat and stand with a 45-degree bend at the hips.
This exercise works best if you want to get those chiseled biceps and arms. This is a great isolation exercise that works best for your biceps. The main key point that you need to keep in mind is to nix all momentum. Don’t swing your body when you try to get up the dumbbell. Stop for a bit at the top so that you can get the needed flex in the biceps muscle.
How to do: Stand straight with your arms extended in front of your thighs. Keep one dumbbell in each hand, and your palms should face forward. Curl the weights towards your shoulder and lower back to the starting position.
This exercise is basically targeted towards giving you a perfectly strong shoulder. When you perform this exercise regularly, you are guaranteed to get a nice rounded shoulder. The lateral raise is the best exercise that can isolate muscles in your shoulder. Just like any isolation exercise, you need to execute moves in this exercise in a proper way.
How to do: stand with your arms on your sides and palms in. raise the straight arm to the shoulder.
No workout is ever complete without squats. This exercise works on areas like the legs, butt, and abs. Squats are the most powerful lower body exercise. If you want to strengthen your glutes, you must try squatting every day. When doing squats, safety is the most important factor that you need to keep in mind. You can start squatting with body weights, and later on, you can move towards adding weights as per your capability.
How to do: stand with your feet a bit wider apart than the hip distance. Your toes need to be turned a bit out. Keep the weights in the middle of the foot and heels. Sit back and down. Make sure to keep your knees in line with your toes. The chest should be lifted. Lower till your thighs are parallel to the floor.
Gone are the days when just doing cardio was thought to be perfect for women. Strength training is highly essential for women as it helps women in getting flexibility. In addition to this, it also helps in proper weight loss. Most people don’t know this, but strength training is as important as cardio training when it comes to weight loss. Thus, all women out there who are focused on getting a perfectly toned body start doing strength training to get the best results. Let us know if you need more tips.
Ally Cooper, MS, RDN is a registered dietitian with a Master’s in Human Nutrition. Ally is also an advocate of real vs fake supplements. Ally has been featured and quoted in publications like Parade Magazine, The Healthy, Fitbit.com. ALly is passionate about fitness and when she is busy reviewing supplements, she listens to her favourite music and chill. 🙂