The 5 Essential Exercises for Strength Training


The ability to bend and move with confidence and without pain. The metabolism of a 21-year-old girl that can eat anything and still not gain weight. All your jeans, even the skinny ones fit and you look good in them. Are you interested in achieving all of the above? If you are, then there are no two ways about it – you NEED to be lifting weights. Then, the question really becomes, which moves should you be doing, and how often? Read on to find out.

The happy news is that you don’t have to go to a gym and feel all-awkward in the weight room, and it doesn’t have to be a major time suck. Every woman can get in phenomenal shape by doing the below 5 simple moves right at home. Not only will you strengthen your muscles, but they’ll also help you get healthy, lean, confident, and happy. Aim to 3 sets of 12 reps for each move twice a week.

1. The Goblet Squat

goblet-squat

Why: Squats are important for building strength throughout your entire lower body including your quadriceps, hamstrings, and glutes, and many women find the Goblet Squat easier than a standard squat. Lower body strength supports all of your daily movements and ensures optimal mechanics, which means less risk for injury.

How: Begin with your heels as wide as your shoulders, and then turn your toes outward so they’d point to 11:00 and 1:00 if you were standing on a clock. Hold the end of a dumbbell at your chest, being sure to keep your hands in contact with your chest. Stand tall, then bend your knees and lower your hips until the top of your thighs are parallel with the floor. Keeping your chest high, drive into your heels to stand up and return to the starting position.