The Benefits of Weight Training For Women

Exercising is extremely important for women, because the benefits far outweigh any other form of long-term weight-loss or ways to lead a healthy lifestyle. 

Weight training reason #1: Loss of body fat and increased muscle. Lean muscle increased metabolism, which in return keeps you lean.

Weight training reason #2: Decreases the risk of osteoporosis by increasing bone density.

Weight training reason #3: Helps you gain strength so you can stay active for a better quality of life.

Weight training reason #4: A strong body helps reduce the risk of injury and/or falls later in life. 

Weight training reason #5: Strengthens core and back to help reduce back pain and improves posture. A strong back helps keep shoulders back for proper posture as your age. 

Weight training reason #6: Research shows it can reduces the risk of heart disease by lowering bad cholesterol, increasing good cholesterol and lowering blood pressure. Research also indicates that weight training may reduces the risk of diabetes because it improves the way the body processes sugar, according to Dr. Barry A. Franklin, of William Beaumont Hospital.

Weight training reason #7: Improves attitude, mood and reduces stress and depression.

Regular workouts are beneficial for your body in many ways and should be a part of your daily routine. Before you start exercising, it is essential to make a workout plan and choose workouts that are appropriate for your level. However, many women don’t have a slightest idea, which exercises to choose, and how to perform them.

Below are some example exercise programs that include all the main body parts. These are simple exercises that you can do at home, while on a vacation or with friends, basically anywhere. But, before you start any training program, make sure you do an active warm up for 5-10 minutes and always check with your doctor before starting any new workout program.


Next to six-pack abs, one of the most attractive body parts is the arms. Being a workout pro or a beginner, it is that muscle group that almost every woman wants to perfect. There are many arm exercises that are great for both biceps and triceps. One of them is the exercise called standing bicep curls. In order to do this exercise you should choose a band, d-bells or barbell where you can get 12-15 reps with each set. All you have to do is stand with a band under both feet, keep knees slightly bent, core tight and chest lifted. Then, grip the handles and start doing a bicep curl. Squeeze your biceps and then lower holding the resistance for a count of three, repeat 12-15 times. After incorporating this arm exercise into your workout routine, you’ll be able to see a difference. 

Back and Chest

A strong and firm back creates beautiful posture. Who wouldn’t want that? With a few simple back and chest exercises, you’ll no longer be dreaming of it. An exercise called sitting rows will help you acquire that. All you have to do is sit on the floor with your legs straight, core tight and chest lifted. Grip the handles and start doing a row. You should keep the elbows close to the body for a better effect and repeat the exercise 12-15 times. For a beautiful and firm chest you can do an exercise that involves pushups on feet or knees. 


Want to take your shoulders to the next level? An exercise called Upright Rows will help you with that. The instructions are very clear and straightforward. Stand with the band under both feet, with your knees slightly bent, core tight and chest lifted. Then, cross the bands so you are holding them in opposite hands. Start doing an upright row by lifting with elbows first. Remember to bring the elbows to shoulder height so there is no shoulder impingement. You should repeat the exercise 12-15 times with every set.

Legs & Booty

Great legs and booty are the essence of a perfect physique. If you’ve been struggling to find an appropriate exercise for legs, here’s a perfect one. It’s called Squatted Band Walks and all you have to do is sit back on your heels in a squat position, keeping your chest lifted. With the left side being first, take a big step out to the side. Keeping the resistance tight in the band, continue until you reach 15-20 reps and then change the direction. So simple and yet so efficient!



Oh, the abs. You don’t have to work your abs to exhaustion before you can carve out your abs. Instead, you can try out a few simple exercises that will get your abs to pop. There’s a really great one with a 6-8 lb. medicine ball and it goes like this – lie on the floor face up, put the ball between your legs. Bring your legs up meeting your hands and reach with the ball in your hands overhead while the legs go back down to the floor. You will find this exercise will do miracles!

Keeping your body fit can be challenging sometimes. However, these few simple exercises will help you get the physique you always wanted. You can even make an exercise plan and perform these body part workouts in 4 separate days. Grab a medicine ball, band, d-bells or barbell, always remember to warm up and you’re ready for some action. Your body will thank you later.

Ultimately -- 
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you