Basic Strength Training Workouts for Women

Strength training is an essential part of a woman's workout or weight loss program.

Any good exercise plan includes a strength training program, which is particularly important for women. Women are more susceptible to increased belly fat after menopause, osteoporosis and developing heart disease. According to the Mayo Clinic, strength training can help reduce these conditions. Anyone wishing to begin an exercise program should seek the permission of a doctor before starting.

Equipment

Accomplish a strength training workout with a variety of equipment. If exercising at a gym, weight machines are usually available. Free weights or resistance bands can also provide the means to strength train.

How To

According to the National Strength and Conditioning Association (NSCA), a good basic strength training workout will target large muscle groups. These include the muscles of the legs, back, abdominals, chest and arms. Select exercises that will challenge more than one muscle at a time. For instance, doing a weighted squat will work the quadriceps, glutes and postural muscles.

Considerations

The NSCA suggests there are two main considerations regarding strength training for women versus men. Women tend to have less upper body strength and should incorporate extra sets or exercises to make up for this deficit. Secondly, women should be aware of the increased incidence of knee injuries. Professionals attribute this increase to joint laxity, alignment, ligament size and hormonal levels. Women should give special care to performing exercises correctly.

References

• The Mayo Clinic: Belly Fat in Women: How To Keep It Off
• "Essentials of Strength and Conditioning"; National Strength and Conditioning Assciation; Thomas Baechle, Roger Earle, editors; 2000

Resources

• The American Coucil on Exercise