Bodybuilder women lift up weights as strength training for women

The Most Neglected Exercise Program for Female Strength Training

Who made the myth “girls can’t lift?” When you look at Jennifer Lopez today, you can’t help but see how great her body is – particularly the bubble butt, great thighs, and rock hard abs at age 50. There are two parts of female strength training that are key to achieving that kind of body – a strict diet and strength training program. While everyone knows that diet is essential, why do we all need strength training? It will sculpt the abs, develop sexy thighs, and produce those toned glutes every girl wants.

Doesn’t strength training mean I will look like a female bodybuilder… heavy and big? No, that is a myth. Bodybuilders do particular exercises to tear their muscles and make them exponentially grow. Strength training will help you retain a stunning bikini body even as you add more weights (and Realbuzz has a great article about this). You will see the development of lean muscle tissue, maximize your strength, gain more power, and endurance. The best example is Andrea squatting 175lbs 20 pounds, something that is twice her bodyweight.

The Best Strength Training Program for Women

This program was initially developed by Dr. William J Kraemer of Ohio State University, who has been cited 60,000 times for his work in physiology. These exercises can be done with your home gym equipment (although you will have better accessibility if you are in an actual gym). This training program features a three-day-a-week workout regiment.

woman exercise with home gym equipment as strength training program for women

Monday (Heaviest exercises)

”A lot of women are just sitting there with a 10-pound weight. It’s better than nothing, but they’re really taking a second-class program. A lot of them are dramatically undercutting themselves.”

Dr. William J Kraemer, in Weights Build Muscles, But Not the Manly Kind, New York Times

As Dr. Kraemer suggests, many women may be undercutting themselves and missing out on their true potential. In his recommended exercise program, he recommends starting with the heaviest exercises at the beginning of the week, and going gradually lighter for the next two workouts. For this routine, try 3-5 sets with 3-4 min rest periods.

  • Barbell squat
  • Bench press
  • Leg press
  • Cable seated row
  • Wide-grip lat pull-down
  • Should press
  • Sit-ups
  • Leg curl
  • Dumbbell rows
Woman do strength training program for women with home gym equipment

Wednesday (moderate exercise)

Everything in moderation.” Take Wednesday to build on the routine from Monday. This helps your muscles remember and retain their strength without overdoing it. Feel free to supplement it with some kettlebell workouts!

2-4 sets with 1-2 min rest periods.

  • Power clean
  • Leg extension
  • Stiff-leg deadlift
  • Pectoral dec fly
  • Dumbbell incline press
  • EZ arm curl
  • Triceps push-down
  • Hyperextensions
  • Split Squat
Gem Freaks female strength training with home gym equipment as her fitness goals

Friday (lightest exercise)

At the end of the week, a lot of times we just want to relax. And so, it makes sense to ease into the weekend with this lighter workout. 2-3 sets minimum, 1-3 min rest periods.

  • Jump squat
  • Dumbbell shoulder press
  • High pull
  • Bench press
  • Seated row
  • Dumbbell arm curl
  • Sit-ups
  • Stiff-leg deadlift
  • Lunge

And there it is. We hope this is a workout you can follow, or at least take from and incorporate into your own routines. Be sure to take your workout supplements after to properly ease and heal those sore muscles!

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