Home / Weight Lifting For Women / Weight Training Exercises For Women

Weight Training Exercises For Women

Exercises you want to concentrate on are ones which work large muscle areas, this will help you lose body fat and tone up for muscles. For this we are going to look at one exercise per body part and then put them together into a workout.

All the exercises are demonstrated in our free exercise database which demonstrates each exercise in full video format.

To find the best weight training exercises for women we are going to split the body into the following sections.

Chest
Back
Arms (Biceps / Triceps)
Shoulders
Legs
Abs

Chest Exercise

To work the chest area effectively you need an exercises which stimulates the largest area of the chest. My favorite exercise for this is the Dumbbell Bench Press.

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)

2) Start position: Lie onto your back and bring the DB's to your shoulders. Press the DB's up directly above the chest with palms facing forward.

3) Lower the DB's keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.

4) Let your upper arms go slightly past parallel to the floor and press the DB's up to the start position.

5) To end the exercise, place the DB's on shoulders and return to the seated upright position.

Back Exercise

One of the best weight training exercises for women is the Dumbbell Row. This is an easy exercise to do and really lets you isolate the back muscles and lets you tone them effectively.

1) Stand with feet hip width and knees slightly bent.

2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).

3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.

5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

Arms & Shoulders

The exercise i am about to show you is a multi joint compound movement and is one of the best weight training exercises for women. The Deadlifts/Curl/Press works your lower back, legs, biceps and shoulders and is a fantastic exercise for toning the whole body and burning fat.

1. Holding dumbbells at your side proceed to squat down into a squat until the dumbbells almost touch the ground.

2. Stand up and curl the dumbbells to shoulder level.

3. Now press the dumbbells up over your head until your arms are extended.

4. Return to the starting position and repeat.

This is one of the best weight training exercises for women because it really hits large areas of the body and puts your body into fat burning mode.

Legs


A great exercise for working the thighs (outer and inner) buttocks and hamstrings. Great for developing your legs.

1. Start position: Stand with feet hip width apart. Grasp DB's hang arms down at sides.

2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.

3. Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.

4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Abs

Personally i do not tend to do weight training for my abs. I have found that this little 1 minute ab workout as shown in the follow video to be very effective at burning the abs and really shifting that unwanted fat.

Follow the exercises as shown in the video and perform for the required minute. For even more intensity double the workout time for each exercise.

Lets combine the above weight training exercises for women into a little workout plan.

Training days: 3 x a week (Monday, Wednesday & Friday)

Sets And reps: Perform 3 sets of 15 reps for each exercise.

Rest: 90 Seconds between circuits. 20 seconds between exercises.

Method: Perform each exercise in order, and once you have completed it rest 20 seconds and then move to the next and so on. Once you have completed all the exercises and the 1 minute abs workout rest for 90 seconds and the perform another circuit. Do this for a total of 3 circuits.

That's it workout done. Try this for 6 weeks and you will see fast results in fat burning and muscle toning.

Get Your FREE Muscle Building Success Kit

You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.

• How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
  
  
• The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting! More weight gain tips.
  
  
• Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.

INSTANT DOWNLOAD

sayt

Back From Weight Training Exercises For Women To Weight Lifting Guide

Back From Weight Training Exercises For Women To Weight Lifting For Women