Are you overdoing the cardio?
But if you are skipping weight-lifting exercises, you could be cutting yourself short.
That’s why a strength training routine for women is a must-have in your weekly workout line-up.
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rest, sets, reps, or load).
Keep in mind: Youcando cardio on those rest days.
To get past it, you need strength training in your life.
Then, move on to the next exercise.
Do all movements in both strength workouts this way.
Choose a weight load that challenges you so that the last 2 reps of every set are extra hard.
(You should be too tired to do the thirteenth rep).
(New to lifting weights?
Check out this beginner-friendly guide toweight training for women.)
Week 2
This week, continue with the straight-set format for both strength training workouts.
Therefore, this week, you’ll do more work in less time.
This is a great stimulus to take your fitness to the next level.
Week 3
Time to mix it up this week.
This time, do only 12 reps of each movement, with two (tough!)
This week is all about keeping you moving.
Adjust to a weight you’re comfortable, starting lower and working your way up.
A.Lie with back against back rest, placing both feet on the press slightly wider than shoulder width apart.
B.Slowly lower by bending knees toward shoulder, pause at bottom.
C.Push weight forward, driving through heels.
This is one rep.
Goblet Squat
Grab a dumbbell or kettlebell to tackle this squat variation.
This exercise gets your whole body involved but focuses primarily on your core, legs, and glutes.
A.Stand with feet slightly wider than hips with feet turned out.
B.Keep chest up and drop down through butt into a squat position.
C.Rise to standing position.
You’ll need a cable machine to complete this exercise.
(No cable machine?
There are alternative to the seated cable row.)
A.Sit with knees bent and back straight.
Grip D-handle with palms facing each other.
B.Pull handle toward ribcage and pull shoulders together.
Let weight come forward to rest.
This is one rep.
Lying Dumbbell Chest Fly
Get those arms moving with this chest exercise.
The lying dumbbell chest fly is a classic and an excellent addition to a weight training routine for women.
A.Sit on bench with dumbbells.
Lie back, bending kneeds and bringing feet flat onto the bench.
B.Hold dumbbells straight above chest, palms facing each another.
C.Open arms wide, bringing dumbbells to either side of shoulders.
Bring dumbbells back to starting position.
Strength Training for Women Workout 2
Get a full body burn with this five exercise workout routine.
Walking lunges work the leg muscles, mostly the quads, hamstrings, and glutes.
A.Stand with a dumbbell in each hand by sides.
B.Take large step forward, dropping down to bend knee at 90-degree angle.
C.Rise and step together.
D.Repeat with other leg stepping forward.
Start with a lower weight to start and work up as your strength increases.
A.Sit with back against bench backrest and upper arms pependicular to the floor.
A dumbbell in each hand.
B.Lift dumbbells, bending at the elbow.
C.Pause at the top with dumbells aligned with shoulder.
D.Lower dumbbells to starting position.
This is one rep.
Work your pectoral sand deltoids with thischest exercise.
Straight Bar Tricep Press
Can’t forget your triceps.
You’ll need access to a cable machine for this exercise.
A.Stand with hands on straight short bar, palms facing down.
Bring the bar down to thighs.
B.Bend at elbows, coming up about halfway.
C.Squeeze triceps and push bar back down toward thighs.
