Strength training for women has gone mainstream. Soccer moms, grandmas and even teenage girls are buying into the motto, “Strong is the new skinny.” Pushing past your perceived limits on a regular basis builds confidence. Strength training also boosts your metabolism long term, enables your body to burn more fat throughout the day, and prevents osteoporosis by increasing bone density. Ready to get started? Here are a few tips:
Shoulder Presses: Sculpted shoulders are not only pretty, but they make lifting your hand luggage into an overhead bin on an airplane effortless.
Start with your feet under your hips, and lightly engage your glutes and core muscles. Hold Dumbbells (or small water bottles) at shoulder height, and press overhead. Imagine that you are doing the same motion as putting a box up on a high shelf.
Do 10-15 reps.
Dumbbell Deadlifts: The move for toning the back of the legs and giving you beautiful hamstring curves.
Stand with your feet hip distance apart. Hold the dumbbells in front of your legs, knuckles facing forward. Keep your arms relaxed, push your hips back, keeping your back straight, and allow the dumbbells to slide down your legs. You shins should stay vertical at all times. Slide the dumbbells down to your knees, and squeeze your glutes to stand back up.
Do 20 reps.
Weighted Lunges: Keep your legs strong for the rest of your life with this simple move.
Stand with your feet together. Step one foot back and gently place the back knee on the floor directly under the hip. The front leg should be bent at ninety degrees. Make sure your front knee stays over you ankle. Bring the feet back together by pressing into the front foot, and keep your dumbbells next to your sides the entire time. Keep your chest vertical and your core engaged.
Do 20 reps, 10 each leg.
Dumbbell Twist: This move works deep into the core. It will give you a beautiful belly and strengthen the muscles surrounding the spine.
Sit on the floor, lifting out of your lower back (don’t slouch). Knees bent and feet flat on the ground. Hold a dumbbell with both hands and twist from side to side. Make sure you touch the floor with the dumbbell every time on each side.
Do 20 reps, each side counts as one rep.
Repeat from the top 3 – 5 times depending on your fitness level. Dumbbells can be anywhere from 3lbs to 10lbs depending on your fitness level.
-Tanell Pretorius, Fabletics Master