Weight Training for Women

Weight training is an excellent form of exercise for women, offering a wide range of benefits including increased strength, improved muscle tone, enhanced bone density, and a boost in metabolism. Here's a basic weight training program tailored for women:

1. Warm-up (5-10 minutes):

• Start with 5-10 minutes of light cardio such as brisk walking, jogging, or cycling to increase blood flow and warm up your muscles.

2. Compound Exercises (3-4 sets, 8-12 reps per set):

• Squats: Targets quadriceps, hamstrings, glutes, and core.

• Deadlifts: Targets hamstrings, glutes, lower back, and core.

• Lunges: Targets quadriceps, hamstrings, glutes, and calves.

• Push-ups (on knees or toes): Targets chest, shoulders, and triceps.

• Bent-over Rows: Targets back, biceps, and shoulders.

• Chest Press (with dumbbells or barbell): Targets chest, shoulders, and triceps.

3. Isolation Exercises (3-4 sets, 10-15 reps per set):

• Bicep Curls (with dumbbells or barbell): Targets biceps.

• Tricep Kickbacks: Targets triceps.

• Lateral Raises: Targets shoulders (deltoids).

• Leg Press Machine: Targets quadriceps, hamstrings, and glutes.

• Hamstring Curls: Targets hamstrings.

• Glute Bridges: Targets glutes and hamstrings.