Whenever we hear the word “muscle”, we often picture a bulky physique and link strength training with athletes or bodybuilders. But this is where we all go wrong. Strength training isn’t limited to gender; it is just as important for women as it is for men. Strength training is one of the best things women can do for their overall health. Training makes the bones stronger, which lowers the risk of getting osteoporosis.
When older, strength training improves strength, balance, and mobility, which makes things like walking, climbing stairs, or carrying things around easier. In an interview with HT Lifestyle, Tejal Kadam, fitness expert and co-founder of Movement Based Fitness, shared beginner-friendly strength training exercises every woman should know before starting her fitness journey.
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1. Bodyweight squats
Tejal Kadam highlighted that the squat focuses on your glutes, quads, and core muscles, while improving balance, mobility, and coordination. Making everyday movements like sitting, standing, or climbing stairs is easier. It is one of the most highly functional exercises for beginners. 2-3 sets of 10-12 repetitions are highly recommended.
2. Glute bridges
“This beginner-friendly exercise works for the biggest muscles in your lower body-the glutes,” said Tejal Kadam. It builds strength around the pelvis. It helps with posture and spinal alignment, beneficial for working women who spend long hours sitting at their work desk. It can also improve your balance and your posture. This exercise can help with different types of movement. 2-3 sets of 12-15 repetitions are highly recommended.
3. Wall or incline push-ups
According to Tejal Kadam, push-ups are the OG for a reason. They help make your chest, shoulders, and triceps stronger. They also work your core muscles. Make you stronger in a way that helps you in daily life. When you are starting, you should start with a wall push-up or an incline push-up. As you become confident in your form, you can start doing knee push-ups. Then you can start doing real push-ups. 2-3 sets of 8-12 repetitions are highly recommended.
4. Deadlifts
The ultimate exercise for building total body strength. A hip-hinging movement that works your hamstrings and glutes. At the same time, it keeps your back, shoulders, and core engaged. This exercise makes your posterior chain muscles stronger. The posterior chain muscles are really important for activities. Daily activities like bending, lifting, and carrying objects become safer and easier when you have strong posterior chain muscles. 2-3 sets of 10-12 repetitions are highly recommended.
5. Dumbbell overhead press
Listed among the best upper body exercises. It builds shoulder strength, tones the arms, and improves core stability for daily tasks. Start with an overhead press and, once in form, progress to a dumbbell push press. 2-3 sets of 8-10 repetitions are highly recommended.
Tips for strength training
Tejal Kadam highlighted that as a strength training newbie, aim for 2-3 sessions every week, giving proper time for recovery. Always start with 5-10 mins warm up exercises to prepare your muscles and joints, and finish with gentle stretching to improve flexibility and aid recovery.
Do not train aggressively and miss out on dynamic moves. Dynamic moves help get your body ready for strength training. You should drink plenty of water before and during your strength training workout. Focus on mastering the technique for strength training before you add weights to your strength training workout. Take rest whenever you need. Remember that recovery is as important as your strength training.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
