What are some good strength training exercises for women?
- 1 decade agoFavorite Answer
Strength training for women and men is pretty much the same thing. If you're looking to do a few simple exercises to increase overall strength and fitness, these are a good starting point.
The exercises that stimulate the greatest growth are going to be compound (involve more than one muscle) exercises that move the body through space. Weighted pushups are a better exercise than bench press. Follow my drift?
Hack squats. Works the quads, hamstrings and glutes. This is where you get under that sled thing that sits on your shoulders and you do squats. Safer than regular squats.
Walking lunges. Quads, hamstrings and glutes again. A few sets of these will have your legs screaming for mercy. Carry weights in each hand if you can.
Dips are great for chest/tricep development. For chest, point your elbows out. For triceps point your elbows back. If you can't lift your own body weight use the dip-assist machine.
Pushups also work the chest and triceps, involving the shoulders as well.
Pullups work the back muscles and biceps. Close grip is generally a stronger position. If you can't lift your own body weight use the chin-assist machine.
Seated rows work the back and biceps. Experiment with different grips while doing rows...close grip works more of the lats, wide grip hits the middle back where the rhomboids are. Pulling into your stomach/sternum works lower/middle back while trying to pull up to your chin works your rear delts/upper back muscles. Try different techniques to find which one works best for you.
Leg exercises are the most taxing on the body and generate the greatest overall adaptive response, so leg workouts should be priority on everyone's list. These exercises provide almost a full-body workout. These are all compound exercises and are proven most effective for increasing strength and muscle mass. They'll keep you in pretty good shape done regularly and properly.
- Anonymous1 decade ago
Good old fashioned push ups....guy push ups, where your knees are off the ground.