Strength Training Exercises For Women: 5 Basics You Should Know!

Strength training exercises are basically anything for which either you use external weights, or your body weight to improve the flexibility of the muscles and strengthen them. 


With strength training, one can become more active and perform physical tasks without any hindrance. 


In this article, we’re going to enlighten facts about strength training exercises and how it can help you lock your youth forever. We’re also going to introduce you to 3 basic strength training exercises in the end. 


Have fun reading!

Timing is Important 

Before getting into strength training or resistance training, one thing to keep in mind is that you should never take timers lightly. 

  • For our muscles to work properly, blood supply is very important.
  • If you continue to stay in a pose for long intervals, contraction may create inflammation and you may face muscle fatigue in the long term. 
  • Pro tip for getting into strength training: never take timers lightly.

Start with the Basics: Squats

Squats are one of the exercises we do in our daily lives without even realising. 


How to do:

  • It works by pushing your body downwards with your butts tucked out and your back straight, parallel to your legs.
  • One should bend to the maximum capacity, exerting pressure on the knees, for greater effect.
  • 3 sets of 15 squats each day are crucial for a strength training routine because they help build your muscles, but if you’re a starter, you can begin with as less as 5 squats per day.

Benefits of Squats:

  • Squats improves the capacity of tendons, ligaments and joints around the leg muscles, reducing the risks of foot injuries.
  • It applies stress to the hip muscles, improving its tendency to bend.

Balance is important: Planks 

In the training world, whenever you think about balance, the first thing that comes to mind is planks. 


How to do:

  • For an ideal plank position, feet and hands should be shoulder-width apart, with the neck in-line with the rest of the spine.
  • Hips are supposed to be pushed out to be in coordination with the rest of the back.
  • If you’ve been in strength training for a while, doing planks 3 times a day shouldn’t be a hard nut to crack for you.
  • Don’t ignore breaks. Time your planks for a minute to take a rest, and then resume for another minute.

Benefits of Planks:

  • Planks are very significant for building the core muscles of your body, including your abdominals and lower back.
  • With a strong core, your ability to perform physical tasks amplifies. It can reduce lower back pain and develop athletic stamina in you.

Leg Raises for Strength Raising!

Another simple practice is an exercise that requires your calm  which is known as leg raises. 


How to do:

  • Lie down with your spine and back straight. Then raise your legs turn by turn or altogether while keeping them straight.
  • It will require your effort to pull your legs up but once you get used to it, it will get easier.

Benefits of Leg Raises:

  • Leg raises build your lower abs and inner thigh muscles. 
  • It also increases your hip strength and flexibility.

Conclusion

Strength training is vital for everyone to carry out daily day tasks with ease. Our muscles also need strengthening and movement and strength training is the ideal way for it.


There are thousands of exercises out there if you think you’re ready for the drill. Above, we’ve discussed the 3 basic ones like squats, planks and leg raises, so you know where to start from. 


We hope this article motivated you towards strength building.


Contact us today! Receive a complimentary 3-day pass to our studio in Lancaster. Try our classes, boot camp or a general workout to see if it’s a good fit!

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