There are several women’s weight training exercises I like to include in this training program. Some of these are the Push Press, One Arm Rowing with Back Step, and Walking Lunges. One of the reasons I like to prescribe these exercises for Women’s Weight Training is because they are energy costly. Or in other words they are very demanding and expend calories during and afterwords, the calories does not stop burning when your workout ends, but many hours later; that is the beauty of exercise it keeps on giving long after the workout ends. Another this is each exercise targets more than one muscle; so it is time-efficient more than other exercises that target only isolated muscles. Compound exercises or exercises that works many muscles are considered super exercises or the power house of exercises, exercises such as deadlift, squats, clean and jerk, among a few others; these exercises are at the top of the hierarchy of exercises.
Regardless, I will provide you with the instructions of the three exercises, and you can perform one of the three and supplement it with other less demanding exercises if you are just starting to exercise with weight training. These are exercises that work primarily a muscle or two. The Three Women’s Weight Training Exercises are The Push Press (dumbbells or Barbell) – Hold the dumbbells next to your collar bone, and stand with your feet parallel to each other and a little wider than the hip-width stance – Begin the exercise squatting partially (a quarter of a squat), and then forcefully stand straight while you press up with the dumbbells. One arm rowing with back step (using cable machine or tube resistance) – Stand at 12 o’clock facing the anchor of the resistance tube – With the right hand hold the tube (the tube should not be too loose nor too tight to pull) stand with the feet parallel to each other. – Squat about knee-level or higher – With the right hand perform the rowing motion, and at the same time take a step back and turn to 3 o’clock with the right leg – Repeat for the prescribed number of repetitions then switch to the left hand. Walking lunges (hands free or prisoner pose which is more demanding for balance) – Stand with both feet parallel to each other and with a hip-width stance – Take a fairly long step with the left leg and squat slowly until the right knee is behind you and almost touches the ground – Repeat the same for the left leg And make sure you perform the same number of repetitions equally for each