Weight Training Exercises for Women
So you’ve decided to join the ranks of those women who weight train several times a week, but perhaps you are having difficulty deciding which exercises to do. The program you choose will depend on your overall goals. For example, if you are in it to lose weight, you will exercise differently than you would if you simply wanted to maintain the muscle mass you already possess.
Crunches are great for the abdominals. This is an exercise that has definitely stood the test of time and continues to be a part of many fitness routines. You simply lie down on your back with your knees bent and your feet flat on the floor. Place your arms behind your head clasping your hands. Point your elbows up and forward. Lift your head and arms off the floor, leaving the rest of your body intact. Lower your head and arms back to the floor and repeat the process several more times. You can start with ten crunches and work your way to up from there. You can even do ten, rest for 30 seconds, then do ten more.
The bench press is another great weight lifting exercise for women. Here you will need a bar and some weights. Make sure you always have a spotter there to make sure you are doing the exercise correctly and to help should you get in trouble. You will start by just using a 45 pound bar. This will be a good base. Lie flat on your back on the bench with your feet planted firmly on the floor at one end. Keeping your shoulders back and elbows in, lift the bar straight up from your chest extending your arms as you go. Then lower it back to the starting position. Repeat this process several times resting in between sets before doing it all over again. Add weights to the bar when you are comfortable with the weight and exercise as a whole.
Weight machines are also a great idea. They serve as a good source of strength training. Many gyms contain machines that allow you to make a circuit around the room. This will cover all muscle groups and give you a good strength training workout.