Strength Weight Training at Home for Women

If you’ve been searching online for how to start weight training for females and want to do it at home, there are several effective ways to accomplish your fitness goals. You don’t have to take hours out of your day or pay for expensive equipment. Try these power-packed exercises to build strength.

Dumbbell Squats and Lifts

You can find an inexpensive set of medium dumbbells at a discount store. If you don’t have time to shop, you can order some online. Strengthen your lower body by doing deadlifts and squats with the weights. Hold the weights out to help you maintain balance as you do squats. Start with a few sets of five to six reps of each exercise. As your endurance builds, work your way up to six to eight sets of 10 to 12 reps.

Arm Weights

Strength weight training for women at home must include several lifting patterns. One useful option is to kneel with the dumbbells in front of you. Brace yourself on one arm and use the other arm to lift a dumbbell as if you’re pulling something. Alternate between arms for sets. Try to work up to six sets of 10 reps for each arm. Regular bicep curls are helpful, and holding the weights out to your side, lowering them and lifting them again will also help strengthen your arms. Aim for six sets of 10 reps on each arm for each exercise.

Body Weight Workouts

There are plenty of ways to use your body weight to build strength. One classic example is push-ups. You can also bend your elbow and lean your forearm on the floor, balance your load with your leg and do side leg lifts. This will strengthen your legs and arms at the same time. Do six sets of eight to 10 reps for each side and each exercise. You can find plenty of other creative bodyweight workout ideas online.

Full-body Dumbbell Workout

Weight training at home for ladies can be intense with a full-body workout. First, learn how to do the following exercises by watching tutorial videos or looking at pictures online:

  • Dumbbell deadlift
  • Squat to overhead press
  • Dumbbell lunge with bicep curl
  • Russian twist
  • Bent-over dumbbell row

Do ten reps of each exercise and give yourself a one-minute break between sets. Try to do five sets. It may take time to build up to this. If you’re out of shape, start with five reps of each and two to three sets until you build your endurance.
Before you start your strength weight training for women at home, be sure to warm up with stretches. Do five minutes of cardio to get your heart rate elevated. You can go for a run around the block outside, jog in place or use a jump rope. For your safety, discuss any weight training ideas with your doctor first.


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