Strength Training for Women

Hey, ladies! If you're looking to do a few simple exercises to increase overall strength and fitness, then you've come to the right place! Leg exercises are the most taxing on the body and generate the greatest overall adaptive response, so leg workouts should be priority on everyone's list. These are also great exercises that are good starting points to developing strength:

1. Hack Squats
Hack squats are the exercises that require you to get under that sled-like contraption that sits on your shoulders when you do squats. Hack squats work the quads, hamstrings and glutes, and are safer than regular squats.

2. Walking Lunges
These also work out your quads, hamstrings and glutes. At first, these will probably be very painful, but they are very effective. If you can, carry weights in each hand while doing it.

3. Dips
These are great for chest/tricep development. For chest development, point your elbows out. For tricep development point your elbows back, and if you can't lift your own body weight use a dip-assist machine.

4. Pushups
Pushups also work the chest and triceps; they involve the shoulders as well.

5. Pull-ups
These work the back muscles and biceps. Close grip is generally a stronger position. If you can't lift your own body weight you can use the chin-assist machine.

6. Seated Rows
Seated rows work the back and biceps. Experiment with different grips while doing rows: close grip works the latissimus dorsi muscle and wide grip hits the middle back where the rhomboids are. Pulling into your stomach/sternum works the lower/middle back while trying to pull up to your chin works your rear deltoids/upper back muscles. Try different techniques to find which one works best for you.

As you can see these are all compound exercises (exercises that involve more than one muscle), because compound exercises stimulate the greatest growth. All of these exercises provide almost a full-body workout that will surely keep you in good shape if done regularly and properly.