Weight Training Exercises for Women

Weight training exercises are exercises that require the muscles to exert pressure or force against some kind of resistance like free weights. It is one of the best ways to improve muscle strength and endurance, that enables a person to perform daily activities with less efforts and for a longer period of time. Although healthy diet and cardiovascular exercises are equally important, when it comes to toning your body and strengthening bones, strength training exercises for women win hands down. Hence, weight training benefits by improving metabolic rate, circulation, coordination, balance, bone and ligament strength.

However, some misconceptions related to weightlifting for women are that they might develop bulging or masculine muscles, their chest size might increase or they may injure themselves due to heavy weightlifting. But in fact, it is very difficult for women to produce large muscles due to high levels of the hormone, estrogen. Rather these weight training exercises make the muscle lose fat tissues and develop the muscles, making them more firm and toned. Therefore, here are some basic weight training exercises for women that will strengthen the bones and increase muscle endurance. But before selecting any kind of exercise, don't forget to include some warm up and stretching exercises to prepare your body for weight training workouts.

Weight Training Exercises

Ab Exercises

1. Begin in an upper push-up position with your hands directly under your shoulders and feet together. Keep your back straight, and head and neck in line with the spine. Look down and try to hold this position as long as comfortable.
2. Lie down on your back and keep your hands on either sides of your waist. Raise your legs straight in to the air and slowly bring them down to touch the ground and then lift them up again. Try doing this 5 - 6 times.
3. Lie down on your back and place your hands on either sides of your waist. Bend your knees and bring your feet above the floor and slowly push your lower back into the ground. Raise your bottom above the floor by bringing your knees back towards your chest and then carefully go back to the initial position.

Bicep Exercises

1. Kneel down behind a stability ball and keep your elbows over it. Keep your arms straightened out and slowly start to lift the weight towards your shoulders. Hold for a second and slowly lower to the initial position.
2. Start with free weights by your side with your palms facing you. Your feet should be under your hips and your knees slightly bent. Lift the weight up towards your shoulders, hold for a second or so and then slowly lower the weight back to the initial position.

Tricep Exercises

1. Hold a free weight between your right thumb and pointer finger and cup your other hand under your right hand. Lift the weight so that your elbows are bent and the weight is behind your head. Try to straighten your arms by raising the weight up to the sky, hold for a second and come back to the initial position.
2. Sit on a flat bench and keep your hands to your sides. Bend your knees, lift your bottom off the bench and gradually lower to the ground by bending your elbows. Raise your back by straightening out the elbows.

Shoulder Exercises

1. Stand with your feet under your hips and knees slightly bent. Hold a dumbbell in each hand with palms facing your thighs. Keep your arms straight, lift the dumbbells up till shoulder level. Hold for a second and return to initial position.
2. Stand with your feet under your hips and knees slightly bent. Bend your elbows and keep them at shoulder level. Keep a dumbbell in each hand, palms facing away from you. Lift both dumbbells up to the sky and let them meet in the middle i.e.,above your head. Hold for a second or so and lower back to the initial position.

Calf Exercises

1. Start the exercise with your feet directly under your hips. Hold dumbbells in each hand and lift up onto your tiptops. Hold for a couple of seconds or so and return to the start position.

These weight training exercises for women not only help to build a toned, sculpted, feminine body, and build stronger bones but also increase confidence and self-esteem and make you look much younger than your actual age. Therefore, performing these weight training exercise 2 - 3 times a week for 20 - 30 minutes and following a balanced diet will help yield best results.