It is okay to know your limits but it is definitely not okay to let those limits become permanent. Well, start your session by acknowledging your limitations and work each day to push your boundaries. If you try to go overboard on the very first day, you might end up hurting yourself.
Diet is very important. It is equally, if not more, important than your training program. Be sure of what you eat and remember, 2 minutes of snacking can ruin 3 days of your workout.
Do not shy away from resting between sets. You must give your body time to recover. Also, start off with training 3-4 times a week.
Always remember to warm up and cool down. These are important to prevent injuries and fatigue.
Few things you must note and pay attention to are: breathing, speed, weight, grip and form. These are extremely important and play a major role in determining the effectiveness of your workout.
Once we are aware of these very important tips and points, let us look into a super effective strength-training workout for women to help them improve their strength and endurance.
Exercise #1
Front Squat and Press
Instructions:
Step 1: Stand with your feet hip-width apart. Hold a pair of dumbbells and bring them close to your shoulders. Your palms must face each other.
Step 2: Keep your back straight. Bend your knees to lower your body down. Go down until your thighs are parallel to the floor.
Step 3: Push back up to get back to the initial position. As you stand straight, raise your arms up over your head to do a press. Lower them back down and do a squat. Repeat.
Do 3 sets of 15 reps each.
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Exercise #2
Plank and Rotate
Instructions:
Step 1: Start in the high plank position with your arms extended under your shoulder, abs engaged and your body forming a straight line from your head to your heels. Hold a dumbbell in each hand and place it firmly under your shoulder. Keep your feet a little wider as compared to a normal plank position.
Step 2: Lift your right hand towards the ceiling and twist your torso and pelvis. Look at your palms as you lift your hands up.
Step 3: Bring it back to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 12 reps each.
Exercise #3
Glute Bridge and Chest Press
Instructions:
Step 1: Lie on the floor and bend your knees to keep your feet flat on the ground. Hold a dumbbell in each hand and extend your arms over your chest. Your palms will face forward.
Step 2: Push your hips up towards the ceiling and go up until your body forms a straight line from your shoulders to your knees.
Step 3: Stay in this position and bend your elbows sideways to bring the dumbbells to your chest.
Step 4: Push the weight back up and repeat without lowering your body to the ground.
Do 2 sets of 20 reps each and lower your body only when you complete a set.
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Exercise #4
Abs Rollout
Instructions:
Step 1: Get down on all your fours such that your knees are under your hips and your wrists are under your shoulders. Keep your back straight.
Step 2: Keep a towel under your hand. Push your arms out to lower your body down to the floor. Do not bend your knees and make sure that you engage your core through it.
Step 3: Use your core to get back up to the initial position. Repeat.
Do 2 sets of 10 reps each.
Exercise #5
Tricep Dips
Instructions:
Step 1: Sit on a chair and keep your back straight. Place your palms on the edge and hold it firmly. Keep your legs extended in front of you.
Step 2: Tiptoe and move forward so as to lift your hips off the chair. Keep your legs and arms straight.
Step 3: Bend your elbows and lower your body down. Go as low as you can without putting strain on your shoulders.
Step 4: Push yourself back up and repeat.
Do 2 sets of 20 reps each.
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