Strength training is an important part of improving your
overall fitness, and for women, it can mean much more. In addition to
numerous health benefits, adding weights to your routine can become a
form of personal development that builds strength in all areas of life.
The purpose of this campaign is to celebrate strength training and the
strength of all women, no matter their size or life circumstance.
There are many reasons why women should regularly hit the weights,
and the following exercises capitalize on those benefits. So get the
girls together and try these female-friendly moves the next time you
head to the gym.
LATERAL LUNGES
Why? Because women have wider hips than men, most of
us have a wider “Q-Angle,” which puts us at increased risk for ACL
injuries. Lateral lunges and other lateral movements help strengthen and
stabilize the hips, thus decreasing the risk of injury to the knees.
How: Begin with feet in a narrow stance and then
step to the right side, keeping the right foot pointing forward and the
knee in alignment over the foot. Sink the right hip down and back while
keeping the left leg straight. Squeeze through the hips for stability
and bring the left leg in and step together.
Options: This move can be done traveling (i.e.,
moving across the room) or stationary (i.e., staying in the same spot
while alternating sides). It can also be loaded with a medicine ball or
unloaded with a TRX Suspension Trainer.
KETTLEBELL SINGLE-ARM SQUAT PUSH-PRESS
Why? Having strong shoulders and the strength and
power to put a heavy object overhead is no longer just a man’s job. This
functional move helps you gain upper-body strength and power so that
you don’t have to ask for help.
How: Begin by holding a medium-weight kettlebell in
your right hand next to your chest with the palm facing inward. Drop
your hips down and back, then drive through your glutes and return to
standing while thrusting the kettlebell into the air. Slowly return the
kettlebell to your chest and repeat.
Options: This move can also be done with a dumbbell (with a modified starting position). Also, ensure you have proper squat form before adding a load and speed to it.
Options: This move can also be done with a dumbbell (with a modified starting position). Also, ensure you have proper squat form before adding a load and speed to it.
TRX LOW ROW
Why: Strengthening the muscles of the upper back
helps improve posture, which leads to decreased risk of injury, better
power transfer, and taller and more confident aesthetics.
How: Fully shorten your TRX Suspension Trainer and stand facing the anchor point. Keeping the body perfectly planked, walk under to an angle that is safe, yet challenging. Begin the row by retracting and depressing your shoulder blades and then follow through by pulling your body to your wrists, with wrists facing inward; don’t lose your plank.
How: Fully shorten your TRX Suspension Trainer and stand facing the anchor point. Keeping the body perfectly planked, walk under to an angle that is safe, yet challenging. Begin the row by retracting and depressing your shoulder blades and then follow through by pulling your body to your wrists, with wrists facing inward; don’t lose your plank.
Options: Can also be done under a Smith machine bar at varied heights.
PULL-UPS
Why: With higher levels of estrogen, women have the
benefit of building shape through strength training without the extra
bulk. Pull-ups strengthen and tone the back, which leads to a
smaller-looking waist.
How: Begin your pull-ups in an assisted pull-up
machine. Using an overhand and shoulder-width grip, contract your outer
back muscles and lift your chin to your hands. Keep the body straight
and tight as you lower down to the starting position with control.
Options: When enough strength has been established, try this movement on a pull-up bar with no assistance, but be careful not to swing or arch.
Options: When enough strength has been established, try this movement on a pull-up bar with no assistance, but be careful not to swing or arch.
WALKING LUNGES
Why? Women make fantastic athletes and this
functional exercise that targets the hip and knee extensors should be
included in every athlete’s repertoire.
How: Step forward into your lunge stance, ensuring
the front knee tracks just over the middle toes and both knees bend to
90 degrees. Keep the hips tight and shoulders down and back as you step
together with the other leg.
Options: Perform standing body-weight lunges or unloaded lunges with a TRX Suspension Trainer.
BALL ROLLOUT
Why? This version of a plank helps realign and
strengthen the spine, especially after giving birth. The instability of
the ball leads to a full-body strengthening and stabilization from the
shoulders all the way to the ankles.
How: Begin with your forearms on top of a Swiss Ball
and knees on the ground. Keep the shoulders, hips and knees in a
perfectly straight line and roll the elbows forward on the ball a few
inches and return. As you progress, this movement can be done with your
knees off of the ground, with your shoulders, hips and heels in
alignment.
Option: If your hips are sagging during this
movement, move your plank to the ground until you have gained enough
strength to advance to an unstable environment.
RIP PUNCH
Why? Punching feels GREAT! And adding resistance
helps improve posture, supports the back and helps us rotate safely for
sport and life.
How? Hold the TRX Rip Trainer
with both hands palm down in zones 1 (the end of the bar) and 4
(three-quarters of the way down the bar). Begin in the end range of
motion with the punching arm fully extended and back leg pivoted. Slowly
release the punching arm and then simultaneously pivot the back foot
and push and pull with the upper body to punch with power!
Options: Before beginning this exercise, master
proper punch mechanics off of the Rip Trainer. The grip on the bar can
be varied to increase or decrease difficulty.
SQUATS
Why? Let’s face it. You want a better butt. The
answer? Squats. And for those of you are quite satisfied with your hind
quarters, squats, like lateral lunges, build strength to protect your
knees and help you become the best athlete you can be!
How: With your feet slightly wider than hip-width apart, lower your hips down and back, keeping the back angle and shin angle parallel. Choose a depth that is safe for your knees and hips, yet still challenging (this will vary from person to person). Engage your glutes and drive up from the floor.
How: With your feet slightly wider than hip-width apart, lower your hips down and back, keeping the back angle and shin angle parallel. Choose a depth that is safe for your knees and hips, yet still challenging (this will vary from person to person). Engage your glutes and drive up from the floor.
Options: Squats do not need to be loaded
immediately. Begin mastering your squat form with just your body weight
or even unloading your weight using a TRX Suspension Trainer.
Of course, all movement is important for women and exercises should
be regressed or progressed as appropriate for the person. By adding any
resistance training to our workout regimen, we will have stronger
bones, feel better and move better for longer—leading to a much more
fulfilling life. Now go add some estrogen to that weight room!
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