Strength Training Exercises for Women

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GI Jane ZONE

 

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Strength training Exercises for Women:

Stick to Pyramid sets: 4 sets- increase your weight and drop the reps with every set (12, 10, 8, 6) You should be on your heaviest weight, barely able to finish 6 reps.  Immediately after that, drop the weight in half, up the tempo of reps and push until failure.

Strength training Exercises for Women

Lower body:

  1. BARBELL BACK SQUATS   3 x 12

2.  BARBELL FRONT SQUATS  3 x 12

3.  WALKING DUMBBELL LUNGES 3 x (20 OUT + 20 BACK)

4.  ROMANIAN DEAD LIFTS  3 x 15

5.  SEATED CALVE RAISES  Pyramid Set

6.  STANDING CALVE RAISES  Pyramid Set

 

Strength training Exercises for Women

Upper body:

Perform these exercises in Pyramid sets and do a drop set straight after the 4th set of 6 reps.

  1. INVERTED ROWS/ WIDE GRIP PULL UPS   3 x Max Reps

2.  CHIN UPS  3 x Max Reps

3.  TRICEP DIPS BETWEEN BENCHES WITH WEIGHT PLATE  3 x Max Reps

4.   INCLINE DUMBBELL CHEST PRESSES

    5.  BARBELL BENT OVER ROWS

    6.  SEATED SHOULDER PRESSES

     

           

          Ultimate challenge for ultimate results:

          HANGING LEG RAISES  3 x Max Reps

          HANGING KNEE RAISES  3  x Max reps

           

          Did you realize that there’s a hardcore GI Jane locked up inside of you? Yip, I’m dead serious! We are about to unlock her in this workout! This is a good, balanced AND tough workout! Don’t do the upper and lower body on one day.  Rather focus on doing quality exercises.  If you feel like it you can even increase the number of reps and/or sets!

          Strength training refers to exercise that requires your muscles to exert a force against some form of resistance, such as free weights. Performing strength training exercises 2-3 x a week for 20 minutes yields terrific results.

          Strength training is the fastest way to improve muscle strength and endurance. The increase in muscle strength and endurance allows you to perform everyday tasks with less effort and for longer periods of time. Many changes in muscle tissue that are associated with age are caused by disuse. Simply forcing the muscles to work on a regular basis significantly improves their capacity to do work. Resistance training can also improve circulation, coordination, balance, and bone and ligament strength.

          So, your next question: Is strength training exercises for women safe? Some misconceptions associated with weight training are that women would produce bulging muscles and/or they would seriously injure themselves lifting weights. It is very difficult for a woman to produce large muscles due to the fact that women generally have high levels of the hormone estrogen. The fact is improvements are made in muscle tone, strength and endurance and not necessarily in size. As muscles become toned, the body begins to lose fat tissue and becomes more firm. When it comes to strength training exercises for women, anything that is considered a health try practice for men is also healthy for women.

          Keep the following in mind when doing strength exercises for women”

          • Proper body alignment is an important component of strength training. When standing, feet should be shoulder width apart with knees slightly bent. Movement should be slow and controlled. At the beginning of lift, use the 4 count system with a pause and then return to starting position.
          • Proper breathing techniques are essential when training. Never hold your breath. Inhale at the beginning of the lift and exhale during the release of each weight.
          • You may sit or stand while participating in resistance training. Never use a resistance that is so heavy that it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures.
          • It is recommended that every set consist of 8 to 12 repetitions per set. As the training effect occurs, achieve an overload initially by increasing the number of repetitions, and then, by increasing the free weights.
          • Two strength-training sessions per week are the minimum number to produce positive physiological adaptations.

          So, put on your Passion gloves and take on these strength training exercises for women.  You will feel like GI Jane, guaranteed! Go for it!

          Passion from on GI Jane to another!

          Emm