Want to tone your body and gain strength? Bodybuilding is a great option for women.
March 8 is International Women’s Day. It is a day to celebrate the achievements of women and to fight against gender inequalities. For many women, fitness is an important part of their life. It can play a vital role in their health and well-being.
This is why the GIGAFIT brand has been developing its 100% LADY concept for years. This concept is designed to satisfy all women passionate about fitness.
According to experts, strength training for women not only has an effect on the muscles, but also improves physical and mental health. On this March 8, we’re going to take the opportunity to give you some of the absolute best bodybuilding workouts for women.
What is strength/resistance training?
Bodybuilding exercises for women and men include physical exercises specifically designed to improve your strength and endurance.
These exercises are often associated with the use of heavy weights. However, there are also a variety of different shapes.
Benefits of strength training
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Strength training can help you increase your muscle mass . Taking mass gainer supplements along with regular resistance exercise can help naturally reverse the trend of declining muscle mass with age and promote growth.
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Women who exercise regularly and consume whey protein powder have a lower risk of fractures. The reason is that they increase bone density.
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Strength or resistance training can help joints stay flexible and reduce arthritis pain and symptoms.
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Other health benefits include lower blood pressure, improved cholesterol, and reduced risk associated with diabetes.
Without further ado, here are some of the best bodybuilding exercises for women:
1- Overhead Squats
The overhead squat, which is performed using a barbell or a weighted gym bag, is considered one of the best all-around workouts for women. This form of strength training primarily works the quadriceps, but also works the hamstrings, glutes, shoulders, triceps, lower back, and abdominal muscles .
2- Leg press
The leg press is a resistance machine that mimics the seated squat. Indeed, the seat makes it possible to stabilize the upper body and the trunk and not to be mistaken in the form. This makes the leg press an easier exercise for beginners than the squat.
It also allows lower body muscles to move more weight, which is great for building strength.
3- The deadlift
The deadlift is without a doubt one of the best lower body workouts for women. This exercise mainly works the back muscles, hamstrings, glutes and quadriceps.
You can do about five repetitions of this exercise to build muscle and increase body strength. Once you can do these exercises easily, try adding more weight.
4- The Kettle Swing
If you’ve seen women lift weights and build muscle, you must have seen them perform strengthening exercises with the Kettle Swing.
This great resistance workout targets your shoulders, hamstrings, glutes, and calves. It can also target your abdominal muscles. Unlike other strength exercises, you can do at least 20 reps of the kettle swing workout to build those muscles with the water jug.
5- The Bulgarian Squat
Unlike regular squats, the single-leg lunge squat puts more emphasis on your gluteal muscles.
To do this exercise, you will need two weighted water pitchers, a low table or chair at knee height, and a good pre-workout supplement to increase your endurance.
Also, you need to keep doing these exercises if you want firm and plump buttocks. They also work your quads and hamstrings.
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6- The Hammer Curl
The Hammer Curl or Hammer Curls is the best upper body workout for women. This exercise primarily works the biceps, which is one of the main muscles in our arms.
To do this exercise, you will need two dumbbells and you can do 5 to 12 repetitions.
7- The bench press
The bench press is another upper body workout for women that works the deltoids, triceps, and traps.
This type of strength training exercise is a great way to strengthen your arms and back. Your core should also be tight enough to successfully perform at least 12 repetitions of this exercise. Alternatively, you can perform this exercise with the barbell or with the help of a gym bag.
8- The squat with jump
The jump squat is another great muscle workout to do at home or in the gym or outdoors for women that primarily focuses on the quads, glutes, hamstrings, and calves.
You can continue doing 5 to 12 repetitions of this exercise. You can also add weights if you want otherwise do it without using weights.
9- Push-ups
Push-ups are the best beginner bodybuilding workout for women . The exercise focuses primarily on your chest muscles. It also works the triceps and shoulders.
This is a great upper body exercise that can be done without using weights. You can do at least 12 repetitions of the same movement. And to increase the level or make it more difficult, you can try adding weight in the form of a gym bag or a heavy textbook on your back.
Abdominal exercises mainly work the abdominal muscles and you can continue to do at least 12 repetitions.
In addition to abs, if you continue to use dietary supplements as part of your diet, you will see more effective results in a short time.
Because of this, you can use protein supplements like whey protein, vegetable protein, etc. to add muscle and increase your stamina to keep doing these exercises.
Chair dips primarily work the triceps, and you’ll need a sturdy chair to do this exercise at home or at the gym.
This exercise also works the pecs and deltoids. You should try to do at least 5 repetitions of this exercise. But if you want to increase the level of difficulty, you can try adding weight in the form of a heavy book or a gym bag on your knees.
In summary, strength training is beneficial for women, and can help improve overall health and physical appearance.
Women should include strength training exercises in their regular training regimen, using weights and intensities appropriate for their level of fitness. A balanced diet is also fundamental to maximizing the benefits of strength training.
