Weightlifting and strength training among men and women are not the same due to significant physiological differences between the two genders. For example, while men’s hormones remain stable, women have cyclical hormonal differences changing across the month. The skeletal system also varies, as women have wider hips and a greater risk of knee injuries.
As such, women should follow the weightlifting exercises we have outlined for their gender below. You will also learn about some excellent at-home fitness equipment for strength training and the top tips women should follow. Ready to learn more? Then let’s get started!
How At-Home Fitness Equipment Boosts Strength Training
One of the best at-home fitness equipment products is the Synergee Power Rack with a pulley system. The idea is to use exercise equipment that can help you strengthen all of your major muscle groups.
The weight lifting system has a pull-up bar to strengthen your arms and back muscles. The pulley station and barbell holder will also help you tone your shoulder muscles. Essentially, a superior at-home weightlifting system will help enhance your strength training.
The Best 10 Weightlifting Exercises for Women
Below, we have gathered ten excellent weightlifting exercises using dumbbells that women can benefit from.
Despite being one of the most common dumbbell exercises, the bicep curl strengthens the major muscles in your arms. Hold the dumbbells in your hands with the palms facing forward and the arms by your sides.
Lift the dumbbell in one hand to your shoulder and lower it. Repeat the movement with the other arm. Breathe in when lowering the weights and breathe out when lifting the dumbbells.
The bench press is perfect for strengthening your shoulders, arms, and your entire core. You will need to get a flat bench on which to lie down. Hold the dumbbells over your chest with the arms outstretched upward. Your palms should face toward your feet.
Lower the weights and bring them back up after a few seconds. Repeat the process at least ten times.
You will find that the dumbbell swing is perfect for working both your back muscles, shoulders, and even leg muscles like the hamstrings. Keep your feet slightly apart and level to your shoulders. Keep the dumbbells resting below your hips.
Bend your knees a bit and push your hips backward. At the same time, start swinging the dumbbells between your legs. Next, swing the dumbbells to chest level and straighten your legs. Repeat the steps several times.
Forward Lunge With Dumbells
When doing the forward lunge maneuver, you’ll want to keep your back straight while holding a dumbbell in both hands. Step forward with one leg and bend the knee at a 90-degree angle. Don’t touch the floor with your knee. Step back to the original position. Repeat the process using your other leg.
Forward Lunge and Hammer Curl
The forward lunge with the hammer curl has the same movement in which you take a large step forward and bend both knees until they reach a 90-degree angle.
At this point, the difference in the exercise includes bringing the dumbbells up to your shoulders, holding them for one second, and then lowering them to your sides. Move your leg back to the beginning and repeat the steps with your other leg.
The front raise is relatively simple and strengthens your shoulders and arms. Stand with your feet and legs shoulder-width apart. Hold the weights in front of your hips. Bring the weights up to your shoulders while keeping your arms straight. Wait one second and then lower the weights slowly. Repeat the process several times.
To make your shoulders and upper back stronger, you should try lateral raise exercises. Stand up straight while holding the dumbbells in your hands on each side. Raise the weights out to your sides until you reach your shoulder level.
Your body should look like a lowercase T. Lower the position and repeat the process several times. You’ll also get a good workout for your biceps with a lateral raise.
Rear Delt Rows
For a more toned back, arms, and shoulders, the rear delt rows provide a nice workout. Keep your feet apart at shoulder level. Bend at your hips to keep your upper body at a 45-degree angle with the floor.
Keep the weights hanging down by your knees, then raise each arm one at a time at a right angle. Lower the weight back to the first position and repeat the steps with your other arm.
Incline Double Row
You will need a bench to use for the incline double-row exercise. You will need to lie down with your belly on the bench at a 45-degree level. Hold a dumbbell in each hand. Bend at your elbows and push the shoulder blades together to bring the weights to your sides.
Lower the weights back to the start and repeat the process several times.
For this floor press exercise, you’ll want to get a floor mat and lie down on your back. Keep your feet flat on the floor and your knees raised. Hold a dumbbell in both hands and slowly move your arms upward. Hold the position for one second, then lower back down to the starting position. Repeat the steps several times.
Top Tips for Weight Training
The best tips for women pursuing weight training goals include:
- Taking part in strength training two to four times per week
- Changing up between lower body and upper body strength training movements every other day
- Starting with a warm-up before doing more intense workouts
- Listening to your body when it comes to pain and tiredness
- Focusing on upper body workouts to improve posture
You will soon have stronger arms and legs with these simple home exercises. Following the weight training exercises above and using an at-home fitness equipment system will help you get more fit and live a longer, healthier life. Best of all, you’re sure to turn heads when you’re out on the town.
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