Strength training, also known as resistance training, involves using weights or resistance to build muscle mass and strength (1). Unlike cardio exercises like running or cycling, strength training focuses on building your muscles and making them stronger. Not only does strength training help you build stronger muscles, but it can also help you lose weight, increase your metabolism, and improve your overall health. For everything to show results, it's important to be consistent, and that's the same with strength training.
Benefits of Strength Training:
Before we dive into the best strength training exercises for women, let's first discuss the benefits of strength training (2).
1. Weight Loss:
One of the most significant benefits of strength training is weight loss. Muscle burns more calories than fat, which means that the more muscle you have, the more calories you will burn at rest. Strength training can increase your metabolism by up to 15%, which can help you burn more calories throughout the day.
2. Increased Bone Density:
As we age, our bone density decreases, which makes us more prone to fractures and injuries. Strength training can help amp up your bone density, making your bones stronger and less susceptible to injury.
3. Improved Balance and Coordination:
Strength training exercises can also help improve your balance and coordination, which can reduce your risk of falls and injuries. By strengthening your muscles, you can improve your body's overall stability and balance.
4. Reduced Risk of Chronic Disease:
Strength training has been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and high blood pressure. By building muscle mass and improving your overall health, you can significantly reduce your risk of developing these conditions.
5. Improved Mental Health:
Strength training is not just beneficial for your physical health but also your mental health. Studies have shown that strength training can help reduce symptoms of depression and anxiety, improve your mood, and boost your self-confidence.
Best Strength Training for Women:
Training for strength needs discipline and consistency. Once you know what you're targeting, forming a strength training routine becomes easier.
1. Strength Training for Weight Loss:
If your goal is weight loss, then strength training should be a crucial component of your fitness routine. Here are some of the best strength training exercises for weight loss.
Squats are one of the best exercises for working your lower body and burning calories. Not only do they work your glutes, quads, and hamstrings, but they also engage your core and help improve your balance. If you're looking for exercises for strength training at home, squats are the best.
Lunges are another great exercise for working your lower body and burning calories. They target your glutes, quads, and hamstrings to help you build lean muscles and reduce body fat. This strength workout helps increase your resting metabolism which ultimately aids in burning more calories and cutting down excess weight.
Deadlifts are an excellent exercise for working your entire body, including your legs, back, and core. They are great for building strength and burning calories. Not just that, deadlifts are a type of strength workout that can improve your jump performance, reduce lower back pain and also enhance bone mineral density.
Push-ups are a classic exercise for working your chest, triceps, and shoulders. They also engage your core and help improve your posture. So if you're looking for strength training at home, push-ups can be a great exercise to start with.
Pull-ups are a challenging exercise that targets your back, biceps, and shoulders. They work best for building your upper body strength and burning calories. When you're strength training for weight loss, this is one of the exercises that will focus on building the strength you need in your upper body.
2. Strength Training for Runners:
If you're a runner, then strength training should be a crucial component of your training routine. Here are some of the best strength training exercises for runners.
Strength training for women who run includes squats as they are essential for runners to help strengthen their legs and improve their running form. They target the glutes, quads, and hamstrings, which are all essential muscles for running.
Deadlifts are great for runners as they help strengthen your entire body, including your legs, back, and core. They can also help improve your running form and reduce your risk of injury. It's one of the best strength exercises for strength training for runners.
Lunges are another great exercise for runners as they help improve your balance and stability. They target your glutes, quads, and hamstrings and can help reduce your risk of injury. Lunges can even be included in your routine for strength training at home.
Planks are an excellent exercise for runners as they help strengthen your core and improve your posture. A strong core is essential for maintaining good running form and reducing your risk of injury.
5. Hip Thrusts:
Hip thrusts are a great strength workout for runners as they help strengthen your glutes, which are essential for running. Strong glutes can help improve your running form, increase your speed, and reduce your risk of injury.
3. Strength Training for Beginners:
If you're new to strength training, then it's essential to start with the basics. Here are some of the best strength training exercises for beginners.
1. Bodyweight Squats:
Bodyweight squats are an excellent exercise for beginners as they help you master the proper squat form before adding weights. They target your glutes, quads, and hamstrings and are a great way to build lower body strength.
Push-ups are a definitive exercise for beginners as they help you build upper body strength without using weights. They work your chest, triceps, and shoulders and can be modified to suit your fitness level.
Planks are an outstanding exercise for beginners who are into strength training as they help you build core strength and improve your posture. They can be modified to suit your fitness level and are a great way to build a strong foundation for more advanced exercises.
4. Dumbbell Rows:
Dumbbell rows are a great exercise for beginners as they help you build upper body strength and improve your posture. They work your back, biceps, and shoulders and can be modified to suit your fitness level.
5. Shoulder Press:
The shoulder press works well for beginners as it helps you build upper body strength and improve your posture just like dumbbell rows can. It works your shoulders and can be modified to suit your fitness level.
While you're strength training, you must also consider changing your diet to one with more vegetables and fruits. Along with that, you can also try the Saffola Fittify Hi-Protein Meal Replacement Shake. This assorted pack consists of 4 different flavours - Swiss Chocolate, Alphonso Mango, Cookies & Cream & Pistachio Almond. These meal replacement shakes are healthy and delicious, scientifically formulated by nutritionists. When replaced with one regular meal, you end up consuming up to 70% fewer calories as compared to an average Indian meal with 50% daily vitamin nutrition as per the recommended daily allowance (RDA).
Strength training is an essential component of any fitness routine, and women must incorporate it into their workouts. Not only does strength training help you build stronger muscles, but it can also help you lose weight, increase your metabolism, and improve your overall health. Whether you're a beginner or an experienced fitness enthusiast, there are plenty of strength training exercises that you can do at home or the gym.
FAQs for Best Strength Training For Women:
Is It Ok to Do Strength Training Every Day?
It depends on your goals and fitness level. If you're a beginner, it's best to start with 2-3 strength training sessions per week and gradually increase the frequency as you get stronger. However, if you're an experienced lifter and your goal is to build muscle mass, you may need to train more frequently. However, it's important to listen to your body and make sure you're not overtraining. Recovery is just as important as training, so include rest days in your workout schedule.
Is Strength Training Good for Women's Health?
Absolutely! Strength training has numerous health benefits for women, including improved bone density, reduced risk of osteoporosis, and better posture. It also helps to increase muscle mass, which in turn boosts metabolism and helps to burn fat. Strength training has also been shown to improve mental health and boost self-confidence. As women, you often face societal pressure to look a certain way, and strength training can help you feel strong and empowered in your body.
Why Strength Training is Better Than Cardio?
While cardio is important for heart health and endurance, strength training offers unique benefits that cardio alone cannot provide. For one, strength training helps to build muscle mass, which is essential for a healthy metabolism and weight management. One of the benefits of strength training is that it helps to improve functional fitness, making it easier to perform everyday tasks like lifting groceries or carrying a child. Additionally, strength training has been shown to improve bone density and reduce the risk of falls in older adults.
Can I Do Strength Training at Home?
Yes! One of the best things about strength training is that you don't need a gym membership or fancy equipment to get started. Bodyweight exercises like push-ups, squats, and lunges are highly effective and can be done anywhere. If you want to add some resistance to your workouts, you can invest in a set of dumbbells or resistance bands. These are relatively inexpensive and can be used for a wide variety of exercises.
How Long Does It Take to See Results from Strength Training?