The Best Strength Training for Women Tips to Learn

When it comes to learning the Best Strength Training for Women tips, it can be hard to muddle through the various sources of information to find the truth. Many women’s fitness magazines and even personal trainers are still holding on to the idea that women should avoid strength training so that they do not begin to look masculine. They repeatedly display women working out with one or two pound weights that actually do very little to increase a woman’s level of fitness.

What is the Best Strength Training for Women Program to Follow?

Every woman’s body and fitness goals are different, so there is no one program that can claim to be the best for every single person.  However, there are certain criteria that every strength training program should meet in order to maximize results. Here are some tips to help you find the right strength training program for you.

Tip #1: The program should involve the lifting of heavy weights at least once per week. In order to reach the maximum levels of fitness and gain lean muscle, it is necessary to lift heavy weights. This means that the little five pound weights you normally use are no longer needed. Find the maximum amount of weight you can lift. As you get stronger, increase the weight amount that you lift.

Tip #2: Keep your body guessing by following a program that has lots of variety. Once you learn the basics of lifting heavy weights, you can branch out and start trying new workouts on a consistent basis. In order to see major changes, you have to regularly subject your body to new moves and higher weights. Each of your strength training sessions should be different.

Tip #3: The best strength training for women routines will help you to identify your weak points and teach you how to strengthen them. Most women are weakest in their thigh muscles, triceps, back and shoulders. Your program should include exercises that specifically target your weakest areas twice per week.

Tip #4: It is never a good idea to skimp on the upper body exercises. At least two of your weekly strength training sessions should work the upper body. If you have limited time during a session, at least make sure to get some upper body exercise in.

Tip #5: Programs that include an extremely motivating trainer are usually very effective. It is good to have a trainer, friend or workout partner who encourages you to do more each time you work out and pushes you past your usual stopping point. Strength training is all about increasing your level of strength by lifting bigger weights on a consistent basis. Complacency will not help you reach your goals.

These tips should be very effective with helping you to find the best strength training for women program. There are many benefits for women to strength train. The big misconception with lifting women heavy weights is that they will look masculine, but in reality, lifting helps women achieve a toned, athletic look.

Strength Training Routines for Women that Work

If you have been huffing and puffing on every piece of cardio equipment at your local gym yet getting no results on the scale, then you might need to increase your strength training. According to national health reports only 21 percent of all women include strength training routines for women in their normal workout routine.

Just two strength training sessions each week can effectively lower your body fat percentage by three points within just a couple of months. This can result in an approximate three inch reduction in your waist. Strength training routines for women also help to create a lean body, higher metabolism and general good health.

Burn More Calories with Less Effort

Even though a vigorous cardio workout uses more calories during the session, strength training results in a calorie burn that lasts for about 24 hours after your session. This means that ultimately, women who strength train will end up burning more calories over time than women who only perform cardiovascular exercises.

As you get stronger, simply add more weight to your strength training routine to maintain the same caloric burn. A study that was published in the Medicine & Science in Sports & Exercise journal discovered that women were able to burn two times as many calories after their strength training session when they lifted 40 percent more weight than usual.

Having a more muscular body also increases your metabolism. Muscle naturally burns many more calories than fat, so even when you are doing cardio, you will burn many more calories than you otherwise would. Ten pounds of muscle typically burns 25-50 more calories per day than ten pounds of fat.

More Significant Changes

The University of Alabama at Birmingham conducted a study that found that among women dieters, those who engaged in strength training exercises three times per week lost about the same amount of weight as those who only did cardio, but their physical change in appearance was much more significant.

The women who lifted weights lost more fat, while those who only did cardio also lost muscle along with some fat. Therefore, even though the women who lifted lost the same number of pounds, they looked noticeably smaller because muscle is much more compact than fat.

Finding the Right Strength Training Routines for Women

Fitness experts suggest starting off with three strength training session per week. During these sessions, it is important to focus on the muscles in the legs, arms and back. Exercises that work many muscles at once are preferred. Squats are a great strength exercise that works most of your leg muscles at one time.

As far as reps go, each exercise should consist of about three sets with 10 to 12 repetitions. You should be using weights that are heavy enough for you to finish each set without losing proper form. As you get stronger, it is a good idea to start varying the weights and reps from moderate intensity to low intensity to vigorous intensity for the best results.

Tips On Strength Training For Women

Strength Training For Women requires a specific, detailed approach in order to maximize growth and development of the muscles. Many women are determined on training the right way, but use the wrong methods to go about the task at hand. Let’s take a look at a number of tips women can follow in order to strength train appropriately.

Foundational Exercises

Strength training for women requires an emphasis on learning the techniques of each compound movement. What is a compound movement? it is a movement that works two or more muscles at the same time.

Many individuals will get caught up with isolation exercises that target one muscle. This wastes a lot of time and does not develop the necessary strength needed to see growth.

Women should be focusing on developing the body as a whole during the initial stages of strength training. Over time, it can become worthwhile to implement isolation exercises in order to target weaknesses that might be developing. Until then, the focus should be on foundational exercises that are compound movements.

What kinds of compound movements should be focused on. There are a range of movements that can be used including squats, deadlifts, bench press, chin-ups, and planks. These are just a few that can be used to have a complete, wide-ranging training program.


This is one of the biggest issues when it comes with getting stronger. Being dedicated is half of the battle in the gym. Many individuals going to the gym will expect the world out of one session and that is the wrong approach. The body requires a consistent routine in order to get stronger and fitter.

The results might not come in the first few weeks, but over time they will become noticeable. It is essential to remain committed to the task at hand and the program one has designed.

Avoiding Myths

Ever heard of women who get scared of going to the gym because they will get “bulky”? This is a common myth that has made the rounds for decades and continues to do so.

Strength training does not have to mean one will keep get bigger. It is hard to get bulky, ask men who are constantly in the gym trying to grow larger. It requires a specific diet with a caloric increase of 500+ calories above maintenance.

If one keeps going to the gym and maintains a decent diet, the chances of getting bulky are slim. One will continue to get stronger and that is the goal here. If one increases their daily intake of calories only then will one start getting bulky and larger in size.


Strength training for women has to be about setting goals. Every session in the gym should be progressing towards something. For many, their goal is visual in nature (i.e looking in the mirror), while for others it comes through strength gains.

Whatever one’s goals are, they should be written down and focused on. All decisions should be geared towards meeting this goal and nothing else.

Exercises As Part Of Home Strength Training For Women

While some women prefer to go to a gym or fitness center to train, it is not necessary because a woman can get a great strength training workout right in the privacy of her own home.  Home strength training for women does not take a lot of special equipment or even a great deal of time.  A woman can get everything she needs by using her own bodyweight to help build strength while working out at home.

Exercises that use a woman’s own bodyweight do not need barbells or dumbbells.  They are performed using the woman’s bodyweight as the force that builds the strength.  These types of exercises include push-ups, squats, and dips.  Often, weighted objects such as jugs filled with water are added as the woman’s strength increases.

Here are some typical exercises designed to help build strength and which can be done at home. Home strength training for women can be done with items found around the home and repetitions increased as the woman’s strength increases.


Begin with a weighted gym bag filled with sand or dirt placed at the feet.  Stand with both feet close together behind the bag and while bending the knees and pushing the hips back, grab both ends of the gym bag.  Keeping the back completely straight, slowly rise, straightening the knees and legs.  Bring the bag up to the chest.  Do this five times. As these repetitions get easier, add more weight to the bag.

Overhead Squat

Hold the gym bag over the head while standing straight and keeping both arms straight.  Place the feet apart, slightly wider than shoulder width.  Thrust the hips back and slowly bend the knees into a squat, keeping the back straight.

Imagine sitting in a chair.  When the hips are parallel to the floor and even with the joints of the knee, hold for one second.  Then rise back to the starting position.  Repeat a minimum of five times.  When twelve repetitions are easily accomplished, add weight to the gym bag.

Single Leg Split Squat

Standing beside a low table or chair, hold a jug filled with water in each hand, keep arms straight down.  Prop one foot on the table/chair with toes resting on surface.  One leg should be straight and one leg should be propped backward on the low table/chair.

Slowly bend down into a squat with the straight leg, going no lower than the toes on the low table/chair.  The leg on the table/chair will also bend/lower at the same time until it almost touches the floor.  Hold for one second, then slowly return to starting position.  Do five repetitions.

Kettlebell Swing

Using one jug filled with water, grasp the handle with both hands in front of the body.  Hold it below the pelvis, keeping arms straight.  Keeping back straight, bend down pushing butt out with knees very slightly bent.

Using only the legs and pelvis – not the arms – quickly squat up into a standing position thrusting the pelvis forward while at the same time forcing the water jug upwards.  Do not use the arms to swing the water jug.  The thrust should move the jug. When the jug reaches the chest, lower the body back to the starting squat position and do twenty repetitions.

These are all great exercises for home strength training for women.  They can be done at the woman’s individual pace and the weight can be increased as her strength increases.  As with any exercise program, it is recommended that a woman consult with her medical practitioner before beginning any exercise program.

Guide To An Effective Strength Training Program for Women

These days, it is more and more important for people to keep healthy and stay in shape. Keeping fit and capable is especially important over long periods, as the body ages, and it becomes more difficult to perform day to day tasks. Studies show that people who develop an effective exercise regimen and adhere to it are more likely to postpone the negative effects of aging, and having happier, more active lifestyles. Most strength training routines for women, but there is no reason why women can’t have equally high standards in this area as well. In order to develop a Strength Training Program for Women, however, it is important to realize the differences between men and women who are building strength.

First of all, the actual process of exercise changes very little. Many of differences men and women have in their respective programs involve dieting. Diets are an integral portion of any effective program. The primary difference that women will have to contend with is the amount of protein intake. Women do not, on average, eat as much meat as men do, and certainly not in the same amounts. In order to build muscle, it is important to have the right protein intake. Eat enough protein rich food to allow for the development of new muscle proteins in the body. For many women, this will mean eating more meat at higher quantities. Women also tend to burn more carbs pr unit of fat than men do, and should stick to a low carb diet to maximize weight loss.

Actual strength programs themselves do not differ much in their effects on the human body, and are gender neutral in execution. The first step to developing the exercise routine for a Strength Training Program for Women is to make sure all the areas of the body are given enough attention. The focus on each of these areas will differ with each individual woman.

Once your “map” of exercises to strengthen the body has been completed, the next step is to determine how to actually exercise. There are a million different ways and techniques to strengthen the area of the body that you’re concerned with. In the beginning, try several different exercises that focus on one portion of the body, like abs, and do those exercises which feel comfortable, effective, and offer the most coverage.

Plan out your exercise routine in a structured, even fashion. Dedicate one day of each week to one particular muscle group. Start with a low number of reps and weight levels the first week, and then increase the reps and weight levels incrementally. Keeping to a measured schedule is pivotal here, and it both breaks the muscle properly and gives it time to build itself back up.

With discipline, dedication, and the right preparation, an effective Strength Training Program for Women is not impossible. Eat right, exercise correctly, and stick to the routine that works for you. Don’t be afraid to consult a professional, and enjoy the rewards that a healthier body gives you.