Strength Training Exercises for Women

Obesity is taking a toll and women are searching for different options to get rid of unwanted fat. Obesity results into a number of diseases and disorders in women. Therefore, obese women must reduce weight, but in a healthy way. There are crash diets that help lose weight, but if followed under wrong guidance can have adverse effects on the body. Strength training is a good option for boosting the metabolism and burning more calories. The exercises for women must be clubbed along with the cardiovascular exercises to lose weight fast and to maintain the weight. Here are some of the easy strength training exercises for women.

Strength Training Workout for Women

A word of caution, before you start off with these exercises is that you must consult a doctor. It is very important to consult a doctor, if you are suffering from diabetes, arthritis or any other diseases and disorders. There are numerous strength training exercises like water aerobics, exercises with dumbbells, exercises with exercise bands and circuit training.

Alternate Dumbbell Press
Take one dumbbell in each hand and the weight of both the dumbbells must be the same. Now raise the dumbbells to the height of your shoulders and elbows tucked to your body. Then, raise one hand slowly until your hand is straight enough. Slowly bring this arm back into its original position. Repeat this exercise for the other arm also. Perform up to 15 reps initially. Gradually increase the reps week by week.

Bicep Curls
For performing the bicep curls, you have to hold the dumbbells in both the hands. Stand with your feet shoulder width apart. Keep your elbows close to your sides. Start the exercise with arms hanging and the palms facing away from the body in the forward direction. Curl up both the hands at the same time up to your chest and then again go back in the original position.

Crunches
Lay down on your back and fold your legs such that your feet are flat on the floor. Keep your hands below your neck. Now with your chin up, raise the upper part of your body and again go in the original position. Perform around 20 crunches initially and gradually increase the count week by week.

Here are some of the other strength training exercises that women can try out.

• Squats
• Calf raises
• Leg extensions
• Walking lunges
• Ball extension
• Shoulder Press
• Tricep Press
• Machine dips

Benefits of Strength Training Exercises

There are certain benefits of strength training exercises, let us take a look at them.

• The very first benefit is that strength training helps in burning extra calories.
• Strength training helps in toning muscles and reducing the waist size significantly.
• The risk of diseases related to obesity is reduced.
• Bones become much stronger due to the strength training exercises.

There are many such benefits of strength training exercises. This was all about strength training exercises for women.