Benefits of Strength Training for Women

Benefits of Strength Training for Women

Strength training is also known by weight training. It is considered to be one of the most effective ways to increase bone density and build muscle mass. Strength Training helps to tone your body and make you look 10-15 years younger.

There are limitless benefits of why a woman practices strength training. A few of them are as follows:

  • Improves the metabolic rate and helps to burn fat rapidly.
  • Helps in getting lean and toned
  • Delays Menopause
  • Prevents medical conditions like PCOD and Hypo Thyroid.
  • It reduces the risk of having bone problems such as osteoporosis.
  • Promotes normal Hormone levels, reduces stress and mood swings.  
  • Improves her posture thus, self-esteem. 
  • Increases strength which helps to perform everyday activities more efficiently. 
  • Increases endurance.
  • Strengthens bones and muscles. 
  • It improves balance, coordination, and stamina. 


Specific Strength Exercises women should start with:

Deadlift –

Deadlift Strength Training

Deadlift is a basic exercise for developing back muscles.

When doing deadlift, do not forget to keep your back bent in the lumbar region, do not be afraid to tilt your shoulders forward.

Performing deadlift, stand confidently on the entire foot with an emphasis on the heels.

Deadlift is an excellent exercise for gaining muscle mass, and also if you add more repetitions, it also fights well with excess weight, since many muscle groups work in this exercise.

Plank –

plank exercise

Exercise plank is a kind of handstand with a tense press, muscles of the body and muscles of the back of the thigh. The main goal of the bar is to maintain the correct position for the maximum amount of time – that is why the exercise is static (motionless), and not dynamic, like most other ways to train the abdominal muscles.

Push-Ups –


Push-ups are a strength exercise with the weight of your own body, which is key to the development of muscles in the upper body. Regular push-ups not only increase your endurance and strengthen individual muscle groups, but also helps tone the entire body.

Second Position Pliés –

Second Position Plies

The second position pliés is a basic exercise that develops tendons, thigh muscles, calves, ankles and feet, increasing the flexibility and strength of the Achilles tendon. It helps to increase the torsion capacity of the legs and is practiced in any of the five foot positions, both in the bar and in the center.

Triceps Extension – 


When doing triceps dives, move your shoulders back, open your chest, keep your neck high, and place your hands under your shoulders. Inhale while bending your elbows and exhale while extending your elbows and getting up. 

Triceps baths are meant to tighten the triceps and are considered to be the fastest way to get rid of flabby arms quickly. In general, the triceps do not work as much as they should for this reason it is important to exercise your muscles on a daily basis  so that they do not loosen and fall.

Step-Ups – 

DB steps up exercise

Step ups is a combination of the action of the lunge with a step upward, like climbing stairs, that target upper hamstrings and your butt. To do this you need to move a short bench, sturdy chair, or solid coffee table to step onto. 

Bridge – 

Bridge exercises

The bridge or buttock lift is one of the most effective exercises for working the butt. It not only helps to lose weight but also improve the body shape. It is a good exercise for beginners, simple and easy to work, highly recommended for those who begin in the world of sport and want to show off a sculptural gluteus quickly.

Side Plank – 

Side plank exercise is one in which the trunk portion of the body is lifted off the ground

side plank

 and ensures that the entire body is kept in a straight line. This is one of the main factors that increase the health benefits of table exercises, since the body must take this particular position

Shoulder Press – 

Young beautiful woman working in gym on shoulder press machine

The shoulder press is a basic exercise for training all three departments of the deltoid muscles. Also, when it is performed, triceps and upper chest muscles are actively working.

The stimulators ensure that this basic exercise is completed without technical errors and health hazards. Now even beginners in sports can work out their shoulders with high quality, without endangering the health of their joints and spine!

Weighted squats – 

weighted squats

Squats are strength exercises. And they powerfully affect the activation of the endocrine glands and stimulate the production of important hormones. Studies have been conducted that have shown that with squats with a barbell, hormone production is 3-4 times greater than with a barbell press. This contributes to weight loss and strengthening immunity.

Bench pressing – 

bench-pressing exercise

Bench pressing is a basic exercise for developing the strength of the cost and arms. This is an indispensable element of any power and mass program. it is in this exercise that the athlete work with really large weight as in squat, deadlift. 

Pull-ups – 

Pull-ups are good for back muscles ,developing biceps and contribute to the stability of the shoulder joint. Hang on the crossbar, holding her back grip: grip shoulder-width apart, palm on yourself. Pull yourself up so that your chin aligns with the bar. Hold in this position for a second, then straighten your arms and return to the starting position. Breathe in and out.

Pull Ups - Strength Training

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Man doing chin-ups in gym

Lunges with weights – 

dumbl;es lunges

Lunges is an exercise that helps to stimulate smith and shape body. In smith stimulator, it is more convenient to balance and distribute the load between the legs compared to lungs with free weights, for this the back leg is transferred to the toe, so that the load lies more on the front leg. It is not recommended for people with sore knee. 

Dips –


Dips are one of the most famous exercises in the world of home exercise. And this privileged place they hold is not undeserved, since Dips are an exceptional exercise to work a wide variety of muscle groups, in a practical and simple way.

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