The 5 Best Strength Training Workouts For Women

Dec 28, 2018

These are the best workouts that any woman can incorporate into her exercise routine.

Seeing Results That Count

Our physical characteristics are always changing. This is especially true when talking about aging. Your bones will lose density. Your muscles will be less responsive to exercise. Your whole body changes very slowly as time goes on.

These changes can hit you like a ton of bricks if you haven’t kept yourself together with regular workouts. Strength is the biggest factor when determining your physical ability. These five exercises are great for a woman of any age, but they are really beneficial for anyone over 40.

Proper Form When Lifting

There’s more to working out than just lifting weights. You need to follow good lifting habits to avoid doing damage to your body. Women over the age of 30 are much more vulnerable to bad form when training.

Always keep your back straight during exercises. Never try to swing weight to complete a lift. Don’t lift a weight if you can’t maintain proper form. You will not only reduce the effectiveness of your workout, but you’ll put unnecessary strain on your joints.

Training without following good guidelines will only do harm to you over time. Take a few minutes to research each technique to make sure you are doing it right. It helps to have a workout partner nearby to keep an eye on you during each session.

Avoid Exercise Trends

High-intensity exercises are very popular despite giving poor results to most people. These type of workouts are terrible for older women because they create muscle trauma due to the lack of emphasis on proper form. Keep in mind that when an exercise is tough to do that it doesn’t mean it’s beneficial for you to do it. Being tired doesn’t mean you’ve accomplished anything worthwhile.

Always stick to proven routines that maximize your individual strengths. Don’t run after the popular infomercial gimmicks. You’ll see the best return on your investment by avoiding anything that involves Cross-Fit style weight-loss programs.

Strength Training Works

There are an estimated 8 million women over the age of 40 who have been diagnosed with Osteoporosis in America alone. Menopause plays a big part in that statistic. When Estrogen levels drop, then your bones lose a lot of their natural protection.

Strength training is one of the only effective ways of increasing bone density naturally. It also helps you maintain more muscle mass. That makes the process of ageing easier to handle. Your muscles won’t deteriorate as quickly as you age.

You’ll also have a 30% lower risk of developing type-2 diabetes. You’ll have over 15 % decrease in risk of developing cardiovascular disease in your life as well.

This is a full body exercise that doesn’t require anything except your own body weight.

• Squat with your hands on the floor in front of you.
• Throw your feet back into a plank position.
• Do a push-up.
• Throw your feet forward to return to a squatting position.
• Do a jumping jack.

Doing leg raises will safely improve your core strength. It’s a great exercise that you can do anywhere. All you need to do is find a comfortable place on the ground with room to lay flat on your back completely stretched out.

• Lay down with your stomach facing up. Keep your legs straight.
• Lift your legs as high as you can until your bottom starts to raise up.
• Slowly lower your legs until the almost touch the ground.
• Repeat the exercise. Moving slower will make this strength training session more effective.

Doing squats everyday will add meaning to your pitiful existence. It really is that powerful. You’ll feel amazing afterwards. It works out so many different parts of your body. You’ll gain strength from your core to your ankles by making this part of your daily routine. Did we mention it makes your butt look great too?

• Stand with your feet a little wider apart than your shoulders.
• Keep your shoulders back with your spine straight during the entire motion
• Bend your knees while bring your hips back.
• Squat down as low as possible. Try to at least bring your hips lower than your knees.
• Raise yourself back up to a standing position without letting your back curve forward. Repeat the exercise. You can move slower to increase the difficulty as your squats improve.

Doing lunges will train you to maintain great posture during other exercises. It will also strengthen your legs. It’s similar to the motion a man does when proposing. He gets down on one knee, and he comes back up happy.

• Take a step forward with one leg. Lower your body until your other knee almost touches the floor.
• Return to a standing position. Repeat the exercise with your other leg in front.

This is a static exercise that engages your abdominal muscles. It’s basically a fun exercise where you try to hold yourself into a push-up for as long as possible. This will really strengthen your core by keeping those muscles stimulated.

• Get into the top position of a push-up with your back completely straight. Look down on the floor directly in front of your face to keep your neck aligned.
• Hold this positions for as long as possible to see reliable results.

Anyone could use these simple exercises to spice up their workout routine. What tricks do you use to keep fit? Let everyone know you care about your health by showing them these super-easy strength techniques.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!