MUSCLE STRENGTHENING EXERCISES FOR WOMEN

Long gone are the days when women shied away from lifting weights, fearing that they may look like a man. Unlike men, women go through different physiological changes throughout their life span. Puberty, pregnancy and menopause are few of those ‘events’ which can pose health related challenges in a woman’s life. If not dealt with in the right way, these times can be challenge in terms of managing one’s body weight.

The antidote to fight these issues is strength training. It can prevent the onset of many diseases and most importantly, it will help us stay fit for life.

Below are the top five exercises that you can include in your training sessions to maximize your training output.

1) Deadlift

Deadlift is called the queen of all exercises; and it does justice to this nickname by impacting the body in the most positive manner. It strengthens the entire posterior chain of your body.

2) Goblet squat

Not everyone will be able to do the conventional squat because of mobility issues in the body. The next best alternative is to hold a dumbbell or kettlebell close to your chest and squat. This variation eliminates the chance of injuries while still retaining the benefits of a classic squat.

3) Band assisted chin ups

Chin ups and pull ups are generally not ‘women-friendly’. A lack of upper body strength in women is the major limiting factor in this case. However, taking help from a resistance band will make it a lot easier and build strength in the upper body.

4) Farmers walk

Farmers walk is an excellent tool to build strength throughout the body as you will be carrying heavy weights and walking for a fixed distance. It also helps in correcting the postural imbalances by strengthening the postural muscles.

5) Pall off press or POP

POP is an excellent alternative for the classic core exercises like planks and sit ups. People suffering from lower back pain may not be able to perform the intense variations of core exercises. POP is ‘the exercise’ for such individuals. It strengthens the entire core musculature without causing any injuries and should be a part of your training routine.

Incorporate these exercises in to your training routine and watch your strength levels skyrocket in no time! Get ready to welcome a stronger version of yourself!

Happy lifting!

Abhinav. M