Finding a simple yet effective way to build muscle for women is critical when beginning a strength training program. A few simple movements, consistency, and perseverance are all you need.
To build an effective and fun strength-training routine, you must begin with exercises that target all of your muscles. This core set of motions will become second nature as time passes if you practice them consistently.
If you want to build strength but don’t know where to begin, this guide has all the necessary information. You’ll find some of the many advantages of strength training and some basic exercises to get you started.
Before You Begin
Here are some pointers to make sure you stay safe, don’t harm yourself, and get the most out of your strength-training workouts:
Warm Up Properly
The most important part of planning your complete workout is warming up properly. When it comes to pre-workout warm-ups, many people skip them in favor of the more intense strength-training techniques that need dynamic movements. But this is the most important part of your routine since many intense moves during your workout might cause you injury.
Design a Thorough Program
There’s a certain combination of exercises that every program should have. Even if you don’t do them all at once, they should at least be spread out over the course of a week. This includes push and pull motions (like push and pull-ups), squats, hinge actions, and lunges. All these exercises will keep your core engaged if you’re concerned about your core. Try these exercises for a few days and see if they work for your body. If they do, keep them. If not, find something else.
Introduce Something New Every 2 to 3 Weeks
Every 2 or 3 weeks, your body will adapt to your new routine. It’s important to change things up, so your body doesn’t stop growing and strengthening itself in new ways. This could involve lifting heavier weights. Or you can try doing additional reps and sets or lower your rest period to achieve the same result.
Don’t Forget About the Hinge!
Before we go any further, let’s focus on this one! If you don’t want to be uneven after your workout, ensure you work every region of your body. People tend to focus only on their quads and not their hamstrings as much as they should, which is actually detrimental to their glutes.
Consistency is Key
The most important thing to remember is that you won’t notice results right away, so make a firm commitment and stick with it for a few weeks. So keep at it and remember: you’re doing this to build strength, not win a race!
Now that we’ve established the grounds of a good workout program, let’s dive into the exercises you can consider:
Goblet Squat
This may be the most essential exercise you can do, which is why it tops our list. A correct squat indicates that your ankles, knees, and hips can move freely and that you have strong lower-body strength. Many women believe they are unable to squat because of knee problems they have experienced in the past. It won’t take long for them to be able to squat pain-free with weights after learning good techniques and limiting their range of motion.
Try it:
To perform this exercise, stand up, keeping your feet apart (hip-width distance), and hold a kettlebell at chest height, positioning your elbows so they point to the floor. Lower yourself into the squat position—make sure you keep your hips back and bend the knees for balance. Push yourself into the beginning pose. Complete a total of 15 reps.
Push-Ups
Most women get into strength training to improve upper body strength. Push-ups are a great way to build strength in your upper body. By concentrating on this workout, you will not only tone your arms but also develop a strong core. If you’re just learning how to do push-ups, it’s important to begin at a height and gradually lower yourself to the ground as you build strength.
Try it:
- Start by placing your hands below your shoulders.
- Maintain a straight line from the top of your head to the bottom of your heels.
- Squeeze your glutes and tuck your hips in.
- Lower your entire body until your arms are level with your body.
- Keep your arms bent at a 45-degree angle while your body is lowered.
- Begin with three sets of six to ten repetitions, then gradually increase the number of sets and repetitions based on what you can handle.
Dumbbell Deadlifts
If you want to work your glutes and hamstrings, deadlifts are the best way to do it, hands down. Practice this exercise in front of a mirror with a lighter weight until you’re confident and don’t feel any discomfort. This will ensure that your lower back is protected.
Try it:
Stand with your feet hip-width apart and the weights facing forward to the front of your thighs, then slowly lower them. Keeping your back flat and tightening your abs, descend the dumbbells to the floor with a slight bend in your knee. As you lift and regain your upright position, utilize the muscles in your glutes, lower back, and hamstrings to send your hips backward with a minor hip hinge.
Reverse Lunge
Exercises involving only one leg, referred to as “unilateral” exercises, can be highly beneficial for building muscle mass and remedying muscular imbalances. Since single-leg exercises demand such a high level of core stability, you’ll be working your abs as well. Try them without any added weight until you have a firm grasp on your balance.
Try it:
- Begin by standing with your feet hip-width apart, arms by your sides, and dumbbells in both hands. You should be able to keep the back knee hovering 2 to 3 inches above the floor while lowering your right foot backward.
- Return to the beginning by reversing this process.
- Do 15 of these reps.
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