You should know that weight training exercises are a type of routine that involves using the force of gravity to build muscle strength, through the use of barbell bars or dumbbells.
Weight Training Exercises for Women: Bench Press
This is one of the greatest weight training exercises for women. You should lie down on your back on a bench and hold one dumbbell in each hand, at the chest level. Make sure your palms are facing each other. Now, it's time to raise the dumbbells straight up and then slowly lower your elbows after a short pause. Also, it's recommended to breathe out when you raise the dumbbells and in when you get back into the initial position.
Weight Training for Women: Dumbbell Pushups
This type of exercise should also be included on your weight training exercise list for women. You should place a pair of dumbbells on the floor. Next, grab their handles and place yourself in a pushup position. Lower your body on the floor and press up. Once you've reached the start position, you should pull the dumbbell in the right hand and place it towards the chest. Take a short break and return to your initial position. Repeat this action with your left hand too. Plus, you should also prevent your torso from rotating every time you're doing this exercise.
Weight Training Routines for Women: Curl to Press
Here's another weight training routine for women! Take two dumbbells, one in each hand, and hold them while sitting on a stability ball or chair. Make sure your knees are bent and your feet are on the ground. Now, you should extend your arms sideways, with your palms facing forward. Curl your weights towards the shoulder area and then rotate your palms away from you, while pressing the dumbbells above your head. Keep this pose for a few seconds and return to the starting position.
Weight Training Routine for Women: Curl, Squat and Press
This combo is just the perfect weight training routine for women. It's very effective and it only requires a pair of dumbbells. Grab your weights and let them hang at your arm's length, next to your sides. Moreover, make sure your palms are facing forward. Now you should bend your elbows and curl the dumbbells close to your shoulders, without moving the upper arms. Next, you should push the hips back and get into a squat position. In the end, stand up and press your weights over the head. Repeat this exercise 5 times.
Women Weight Training: Exercise Band Routine
This is also an excellent women weight training you should have a look at. Start by securing an exercise band at chest-height. Then hold it with both hands. Place your body so that you're at a 90-degree angle from this band. Moreover, make sure that your feet are apart. Keep your arms straight and simultaneously pull the exercise band across your body, while rotating your torso to the left. Try to go as far as possible, without moving your feet from their initial position. Finally, return to start. Trainers recommend doing 2 sets of 10 reps three times a week.
Weight Training Exercise for Women: Pullovers
Pullovers can also be considered a great weight training exercise for women. You should lie down on your back on one side of the bench and hold a dumbbell with both hands, right above the chest area. Also, pay attention, as your arms should be extended. Afterwards, raise the dumbbell up, until your arms are perpendicular to the floor. Keep this pose for a moment and lower the weight back down.
Effective Weight Training Workout for Women: Resistance Band Bent-Over
The resistance band bent-over exercises are certainly some of the most effective weight training workouts for women. Step on this band with one foot. Hold it in each hand at your arm's length and bend by lowering your torso until it's parallel to the floor. The lower back should by naturally arched. Then squeeze shoulder blades together and pull this resistance band up, until it reaches the upper abs area. Finally, pause and return to the starting position.