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If you’re like most women, you probably want to get strong but don’t know where to start. Strength training can seem a little bit daunting, especially if you’re new to it. But don’t worry, we’ve got you covered! In this blog post, we will discuss 5 of the best strength training exercises for women. We’ll also provide some tips on how to get started with strength training. So read on for all the info you need!

Why should a woman build strength?

Although many fitness programs targeted at women stress how important cardio training is in weight loss, resistance/strength training (aka lifting weights) is more beneficial to overall health. Strength training exercises for women is crucial for long-term health. Because some of the advantages aren’t present in other forms of training, experts recommend that women engage in both strength and cardio training frequently.

There are a variety of strength-training exercises for women that can be performed at home or at the gym. Some popular exercises include push-ups, pull-ups, squats, and lunges. It is important to start slowly and gradually increase the intensity of the workouts as tolerated. 

Benefits of Strength Training Exercises for Women

Strength training is beneficial for women of all ages. Here are some of the amazing benefits of strength training for women.

  • Increases bone density. Bone density decreases when women age, particularly in the aftermath of the menopausal stage. The weight-bearing exercise places enough pressure on bones to strengthen them. This helps prevent osteoporosis, which women are more susceptible to developing as they get older.
  • Enhances muscle mass. Muscles are essential for human movement, and maintaining your muscle mass with age can avoid injury, increase mobility and assist in everyday activities such as walking up the steps. Some women are concerned that training for strength will make them appear “manly,” but it won’t necessarily make you bulky. It’s just going to boost muscle mass and enhance the body’s shape.  
  • Aids in weight loss. Contrary to popular notions, strength training can aid in weight loss. As with cardio, strength training for women burns calories, which will help you reach a caloric deficit. They also boost the consumption of excess post-oxygen (EPOC) that occurs as the body burns off excess calories for a long time after exercising.
  • Gives better quality sleep. Studies revealed that resistance training gives people better and more uninterrupted sleep. Better sleep can maintain your overall health in check, particularly as you get older.
  • Improves energy. Exercise causes your body to release endorphins that boost mood and increase energy. However, prolonged sessions of cardiovascular exercise may reduce the body’s energy levels. Strength training exercises for women, on contrary, can be done in between 30 and 60 minutes, providing you with more energy to get through the day.
  • Greater functional strength. Women require strength to make it to the end of their day. It doesn’t matter if it’s a long time in the office or carrying children around, cutting grass, or any of these, you require functional strength to complete everything you need to do during the day. Strength training exercises for women increase strength in key areas such as the legs, the core, the lower back, and the upper body.  
  • Improves heart health. Mayo Clinic states that heart disease is the main cause of death among women. Regular exercise can lower the risk of developing heart illness in women.
  • Reduces stress levels. As per the American Psychological Association, women are more likely to suffer physical symptoms of stress than males like headaches and stomach upsets. The reduction of stress can not just improve your mental well-being but also improve your overall health.  
  • Enhances confidence. While most cardio-based fitness routines concentrate on aesthetic goals, however, strength training is focused on practical goals, such as gaining weight or speed.  

For these reasons, it is important for women to incorporate strength training into their fitness routines. 

How Often Should Women Workout Their Strength?

Strength training is an important part of any workout regimen, but it can be especially beneficial for women. Strength-training exercises for women help to tone the body, build lean muscle mass, and improve bone density. For these reasons, it is generally recommended that women strength train 2-3 times per week. 

Best Strength Training Exercises for Women

When crafting a strength-training routine, it is important to include full-body exercises that focus on compound movements. These exercises work multiple muscles simultaneously, which can lead to more efficient and effective workouts. 

Strength training is a great way to get in shape and stay healthy, but it can be tough to know where to start, especially if you’re a woman. Strength training exercises for women can vary depending on your fitness goals, but some key moves can help you build strength and tone your body.

Here are 5 strength training exercises for women:

  1. SQUATS. The squat is one of the popular best strength training exercises for women. It is a great all-around move for toning your legs, butt, and core. 

Stand with your feet shoulder-width apart and lower your butt down into a sitting position. Make sure your knees don’t extend past your toes as you lower down. Squeeze your glutes as you stand back up to complete one rep.

  1. LUNGES. The lunge is another great exercise for toning your legs and shaping your butt. 

Start by standing with your feet together. Step forward with one leg and lower your hips until both knees are bent at 90-degree angles. Make sure your front knee doesn’t extend past your toes as you lower down. Push off your front leg to return to the starting position, and repeat with the other leg.

  1. PUSH-UPS. Push-ups are a classic strength training exercise for women that target your chest, shoulders, and arms. 

Start in a high plank position with your hands shoulder-width apart and feet hip-width apart. Lower yourself down until your chest grazes the ground, then push back up to the starting position. If regular push-ups are too difficult, try doing them from an incline or using modification (kneeling) push-ups instead.

  1. OVERHEAD PRESS. The overhead press is an excellent exercise for toning your shoulders and upper back. 

Start by holding a dumbbell in each hand at shoulder level with your palms facing forward. Press the weights overhead, lower them back down to shoulder level, and repeat. Be sure to keep your core engaged throughout the exercise to avoid injury.

  1. DEADLIFT. The deadlift is also one of the best strength training exercises for women that works your entire backside including the glutes, hamstrings, and low back muscles. 

Start by standing with feet hip-width apart and holding a dumbbell in each hand in front of your thighs. Hinge at hips and lower dumbbells toward shins while keeping back flat. Return to standing by contracting your glutes & squeezing your thighs. 

If using a barbell, hold it with an overhand grip just outside the shins. Place feet hip-width apart. Hinge at hips & lower torso until it’s parallel with the floor (or as low as you can go without rounding back). Return by extending hips & knees to a standing position. Keep abdominal muscles pulled in so that movement comes from hips & legs (not lower back) throughout the exercise. If this is too difficult, try doing it without weight first or using lighter weights until you build strength. 

In addition, compound movements help to improve balance and coordination, which can be especially beneficial as we age. Strength training exercises for women are an important tool for achieving overall fitness and health, so be sure to incorporate them into your workout routine.

Get support on your fitness journey with Perform Coaching

Women have long been told that they need to behave a certain way in order to be seen as attractive and successful. Society often dictates that women should be soft, gentle, and accommodating, but this isn’t always the best path to fitness success. Strength training exercises for women are essential for overall health and fitness. 

If you’re ready to get strong and get healthy, Perform Coaching can help. With Perform Coaching, you can strengthen your body and get right of the extra pounds in an effective way. 

Perform Coaching specializes in male and female body transformations with the following:

  • Personalised Action Plan
  • Customised Nutrition Plans
  • Weekly Check-Ins
  • Fully Bespoke Training Program
  • Daily Support and Accountability
  • A Thriving Community
  • Exclusive Coaching Hub

Our team of experts will create a customized strength-training program that’s tailored to your unique goals. We’ll also provide ongoing support and motivation to help you stay on track.

Book a discovery call with a professional Perform Coach and start your journey today!



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