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Strength Training For Women: Safety Tips

Planning to include strength training exercises in your workout routine? Here’s an article about the things you need to know to have safe strength training for women.

In this modern day, men and women now have equal rights and responsibilities. Even when it comes to intense training and workouts, women can now do what men can. Most women today are engaged in intensive training, hoping to achieve their fitness goals on time.

There is a variety of strength training for women that you can choose from. There are also different types of exercises that you can do to achieve that dream body that you have always been aiming for.

a woman lifting dumbbell

Sample 30-Minute Strength Workout

These best exercises for women can improve their strength and stamina. These strength training exercises can also give women’s bodies a lot of benefits. Here’s a 30-minute strength workout you can try that targets both your upper and lower body.

Spend your first 5 minutes performing some moderate cardio exercises as your warm-up.

You can do 1 to 3 sets of each exercise below. When you finish the first circuit, rest for about a minute and then repeat the exercise at least 2 more times.

Jump Rope

  • Do this jump rope as fast as you can for 60 seconds.
  • Rotate the rope using your wrist and not your arms.
  • Remember to keep your core engaged the entire performance and keep your shoulder blades down and back the entire time.

Single-Leg Deadlift Rows

  • Hold a dumbbell of 10 to 20 pounds in your left hand and shift the weight onto your right leg.
  • As you allow your left leg to raise straight behind your hip, slightly bend the right knee and hinge forward at the hips.
  • Lower your torso until you feel that stretch in your hamstrings.
  • Ensure that you engage your glutes the entire time.
  • While in the deadlift position, perform a row by bending your left elbow straight toward the ceiling. Bring the weight to chest height level.
  • Extend your left arm slowly back into a straight position while keeping your belly button drawn in toward your spine.
  • As you return to the standing position, keep your glutes engaged.
  • Perform this exercise for 10 reps.

 Walking Lunges

  • Take a big step while holding a pair of 15 to 25-pound dumbbells. Keep your weight in the front heel as you bend both knees lower into a lunge.
  • Stand, pressing through your heel, and then step your left foot forward into a lunge.
  • “Walk” forward for 10 reps each leg.
  • Remember to keep your torso upright and your shoulders back and down while doing these “walking lunges”.

 Split Jumps

  • Start with a lunge position with your left leg in front and both of your knees bent.
  • Swing your arms by your sides and drive off the floor explosively while switching your feet in the air.
  • Land softly. This time, your opposite foot forward should be in a lunge position.
  • Keep jumping off the floor while switching your feet each time. Do this for 60 seconds.

 Squat Jumps

  • Bend your knees, shift your hips back, and swing your arms by your sides.
  • Drive off the floor explosively.
  • Jump in the air as high as you can.
  • Softly land with your knees slightly bent and your chest lifted.
  • Go right into your next jump and drive off the ground explosively.
  • Repeat this exercise for 60 seconds.

 Squat Presses

  • Hold your dumbbells (8 to 15 pounds) at chest level.
  • Your feet should be slightly wider than your hips and your toes turned out slightly.
  • Bend your knees and shift your hips back to lower into a squat.
  • Keep your chest lifted.
  • Back to the standing position and press the dumbbells overhead.
  • Lower the dumbbells as you go back to the starting position.
  • Perform this exercise for 15 reps.

 Bicep Curls

  • Stand tall with your feet hip-width apart, holding a pair of 10 to 20-pound dumbbells.
  • Curl the dumbbells up to shoulder height.
  • Lower back down slowly as you go back to the starting position.
  • You should keep your shoulder blades down and back.
  • Your elbows should be kept in by your sides as well, the entire time.

 Rowing Machine

  • Use your rowing machine at a fast pace for 60 seconds.
  • You should keep your core engaged and your chest up while performing this exercise.
  • No rowing machine? No worries. You may use your jump rope and do a cardio blast for a minute.

        a woman doing squats

        Safe Strength Training Tips

        You have successfully planned your workout. You are also now familiar with the best exercises for women that you can include in your workout program. As you start your intense training workouts, you need to keep in mind a few things to stay safe while performing your exercises.

        Here are the five easy tips that you should take to have safe strength training.

        1. Do not forget to do warm-up and cool-down stretching.

        Warming up and cooling down five to ten minutes before a workout routine is the best way to start up. You can try walking as your warm-up activity and doing some stretches as your cool-down activity.

        2. Always maintain your good form.

        Focus on having good form while conducting your routine exercises. Improper or poor form can result in injuries and tend to slow down your gains. Maintaining correct posture while lifting and avoiding twisting or bending your back improperly will prevent you from possible back injuries.

        3. Learn to breathe the proper way.

        You must always pay attention to your breathing. As you lift, exhale, and as you lower the weight, inhale. Your breathing during workouts matters. You will also need to learn to work at the right tempo and to breathe naturally and properly as well. 

        4. Add weights slowly as you intensify your training.

        Continue challenging your muscle strength by gradually increasing your weight. As you add weight, make sure that you can still have that good form while performing all the needed repetitions. And most of all, you should choose a weight that can tire your targeted muscles. 

        5. Rest if you must, but don’t dare quit. 

        Let your muscles have at least 2 days of rest before going for another strength training session. Generally, working out at least two to three times a week is already a perfect way to stick with your routine.

        Key Takeaways

        To be safe throughout your fitness journey, always take precautionary measures when possible. 

        Invest in safe workout equipment and accessories. You should familiarize yourself with the things you need to know to ensure a safe workout routine. Always keep in mind that whenever you feel some pain or discomfort, take a pause and reassess yourself.

        Women do not need to do intense exercises that men do but that does not mean that they do not have the capabilities. This article does not just tackle safety tips for women but also applies to fitness enthusiasts in general. Keep safe everyone!