Weight Lifting Exercises for Women

If you do a lot of reps of weight lifting exercises for women with the same weight, you'll get a toned and defined body without bulking up. To gain muscle mass, you would have to increase the weight and reduce your sets.
Weight Lifting Exercises for Women

Last update: 09 July, 2018

Gone are the days when weight lifting was considered just for men. More and more women are looking to gain strength and define their muscles. If you are a beginner to the fitness lifestyle, keep reading to see examples of weight lifting exercises for women.

Weight lifting exercises for women: a good complement

You will not be any less feminine from lifting weights, nor will you look ‘manly’. We really do have to stress this point! You can follow a simple weight lifting routine that will tone and define your muscles according to your body type.

woman lifting dumbbells weight lifting exercises for women

If you include healthy habits and a balanced diet, you will get incredibly fast results.

Many women avoid weight lifting equipment at the gym since they think it will make their body manly. Nothing could be further from the truth! You can combine weight lifting with cardio to get strong, chiseled arms, legs, and abs.

You need aerobic exercise in your routine, as it accelerates your calorie burn and provides your muscles with oxygen. As such, in any routine, you should start out with 10 minutes on a treadmill or exercise bike. Then, you can move on to weight lifting exercises for women and finally, take the time to stretch.

Sample routine of weight lifting exercises for women

The goal of a routine with weight lifting exercises for women is to eliminate fat and get strong muscles. In other words, there should not be any “flab” on your legs, arms, and abs.

Keep in mind that to achieve that, every set should have 8 to 12 repetitions. Rest between each (rest 30 seconds to a minute) and do not change the amount of weight.

You can focus on a muscle group every day for shorter and more specific workouts. For example, you can work legs on Mondays, arms on Wednesdays, and abs on Fridays. Make sure to include the following weight lifting exercises for women into your routine.

1. Barbell squat


You are probably familiar with squats. In this case, you will add weights to this exercise. Stand with your legs shoulder-width apart and leave the barbell in front of your body. Bend your knees, lower your torso, and take the barbell with both hands. Extend your legs while keeping your back straight. Bring it back to complete your first repetition.

2. Bench press

The bench press is very common in men’s workout routine. Of course, it can also be used in women’s exercise routines. Lie back on the bench with your feet planted on the ground. Take the barbell with both hands at chest height, keep your elbows bent. Extend your arms so that they are perpendicular to your body, hold for a few seconds, and bring it back down.

3. Lunges

Lunges are another gym classic that can be added to your routine of weight lifting exercises for women. Stand with your back straight and take a weight plate or dumbbell in each hand. Step forward with your right leg and bend your left knee to lower your body, so that your left knee is as close to the ground as possible. Return to the starting position and repeat on the opposite side.

4. Barbell curls

This exercise is great if you want well-defined biceps. Stand while holding the barbell with both hands in front of your body and with your palms facing forward. Bend your elbows while turning your wrists. Try to “touch” your shoulders with your palms. Do this exercise slowly to avoid pain or injury. Hold for a few seconds and lower your arms back down.

5. Sit-ups

Finally, use a weight plate to make your sit-ups more difficult and to tone your abs more quickly. You can do them however you like, provided that you hold the weight firmly with your abs or hands.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.