It is important to take care of our physical being to stay fit. If you want to lose weight or maintain your physique, then you should focus on weight and strength training for women.
Here’s what you need to know:
1. What is strength training?
Strength training, also known as weight training, is a physical activity that helps improve muscular fitness by exercising one specific muscle or a group of muscles, using weights, or your own body weight.
2. Benefits of strength training
Weight and strength training for women adds longevity to their life and helps in getting healthier and stronger. Increasing strength in women is also necessary to boost their confidence.
It has the following benefits:
- Lifting weights help in building lean muscles.
- Strength training in women not only helps in burning calories but also boosts metabolism and reduces body fat.
- Increases endurance with less stress on the joints.
- Postmenopausal women are at a high risk of developing osteoporosis. Weight and strength training can increase bone density, and prevent this.
- Strength training improves your cardiovascular health.
3. 5 strength training exercises for women
Let us look at 5 strength and weight training exercises for women:
To improve upper-body strength, push up is the best strength training exercise. It not only tones the arms but also builds a strong core. With your hands under your shoulder and elbows by your side, keep a straight line from head to toe. Keep your glutes squeezed and hips tucked in and slowly lower yourself and push yourself up. Start with three sets of 5-10 reps, depending on your fitness level. Push-ups target the chest, shoulders and triceps. They also strengthen the lower back and core by engaging the abdominal muscles.
Fast-paced swings help in burning calories, gets your heart rate up and improves cardiovascular health. Hips, hamstrings and glutes are the primary area of concentration to make the kettlebell swing. For women with weak knees, ankles or feet, this is the best weight lifting and strength training exercise. Keep your posture tall and strong while doing this exercise.
Planks are a great way to strengthen your abs. It works your obliques, abs and spine. It helps in improving posture and reduces belly fat. With your feet and elbows resting on the ground, both should be positioned shoulder-width apart. Maintain a straight line from head to toe and focus on long exhales.
A deadlift is a great strength exercise. The exercise involves lifting a barbell from the floor to mid-thigh level and then returning it in the original position. Bend your knees slightly and lock your hips and knees while lifting. Make sure that it does not strain your back. This muscle engages the entire body and burns fat.
This strength exercise focuses on quads and improves balance. Lift one leg up and place it on a bench, while your other foot will be in front of the bench with enough room to lunge. Lock your knee, lower your body and stop when the thigh is parallel to the ground. Push up through the same foot with the help of quads and hamstrings.