Powerlifting Workouts for Women

Women who are looking for endurance training or strength building should follow a powerlifting workout regimen. These exercises are mostly performed by athletes who need a solid strength in their muscles to perform the moves. Powerlift workouts are not meant for women with a weak heart. These exercises, unlike cardio, involve lifting weights to gain strength in the body. They are mostly focused towards arms and legs. The powerlifts should be performed under exclusive supervision of a fitness trainer to prevent injury to muscles or bones.

There are certain tips that need to be taken into account before trying out the powerlifts. Check them out.

• The strength training exercises for women differ from muscle building exercise. So it's important for you to know the exact moves that will help you to build strength.
• These exercises are usually performed every alternate day to avoid excessive strain on muscles. Therefore, choose the days for the powerlifts.
• Pick up the exercises that target the main muscles of the body, namely, the arms, back, chest and legs. Then set on the lifts.
• Decide the weight for yourself so that you are able to perform 4 or 5 times. Never jump to heavy weights at the first chance. Practice gradually under the guidance of a trainer.
• Start with 4-5 lifts and increase the number once your body is adapted to it. Perform smooth movements instead of jerks.
• You should take rest for a few minutes in between the sets and then start the powerlifts again.
• Make sure you engage in adequate warm up exercises to make your body flexible. Improper warm ups often lead to muscle sprain and nerve twitches.

Powerlifting Workouts for Beginners

The fact should be clearly known that powerlifting workouts for women are not for building muscle mass, but for gaining strength in the body. You need to cultivate immense patience to get the desired results. These exercises boost up the ability of your body to perform activities like lifting heavy weights. The best powerlifts exercises include dead lifts, power clean, squats and bench press. The complete powerlifting routine is mentioned below.

DAY 1, MONDAY: For Chest and Back

• Barbell Bench Press: 5 sets
• Weighted Chest Dips: 4 sets
• Dumbbell Bench Press: 4 sets

Tuesday should be a day of rest. You can practice some mild abdominal exercises during the break.

DAY 2, WEDNESDAY: For Legs

• Squat: 6 sets
• Leg Curls: 4 sets
• Standing Calf Raise: 4 sets
• Leg Extension: 4 sets

Thursday will be a rest period from powerlifts. You can concentrate on stomach exercises on Thursday.

DAY 3, FRIDAY: For Shoulders and Triceps

• Incline Bench Press: 4 sets
• Dumbbell Front Raise: 4 sets
• Dead Lifts: 4 sets

Saturday is again an off day. On Saturday you can perform few free hand exercises and stretching. Sunday will be a total break from the powerlift exercise program. Your body needs a complete rest after performing the heavy exercises. The muscles should be rejuvenated to start once again from Monday. The different forms of exercise help to make muscles strong. Bench presses are wonderful for shoulder and triceps. Squats and curls render endurance to the muscles of legs. They make the lower body strong. The exercises mentioned for shoulders and triceps are useful for strengthening the back bone and the spine. Back extension exercises, barbell rows fortify the chest and the back.

Apart from all these, diet plays an important role to fetch positive results. Your body requires adequate food to supplement the energy lost. Follow the diet chart as suggested by your trainer. Your diet should be rich in protein. A certain quantity of carbohydrates and fats are also essential to keep you energetic. You should drink plenty of water at least one hour after the exercise to avoid dehydration.