What is the 5 strength training?
The basic 5 weight training exercises that will make you strong, fit, and healthy are the squat, hip hinge, overhead press, row, and chest press. They work all major muscle groups in the body, including the core.
5 Beginner Strength Training Workouts for Women
Strength training can help women improve their overall health, reduce body fat, and build strength. It’s important to learn proper form before beginning a strength training program so you can get the most out of your workouts and stay safe. Here are five beginner strength training workouts for women that are easy to do at home or the gym.
1. Push-Ups
Push-ups work your chest, shoulders and triceps all at once. You can vary push-ups to make them more challenging or easier depending on your fitness level. To begin, start in a plank position and lower your chest to the ground. When you’re ready, push back up to the plank position and repeat. To make this exercise easier, you can do them while on your knees.
2. Squats
Squats work multiple muscles in your lower body, and you can add variations to make them more difficult. To begin, stand with feet slightly more than shoulder-width apart, toes pointing forward. Keeping your back straight and eyes looking forward, lower your body as if you were sitting in a chair, legs bent and pushing your butt back and down. Push back up to the starting position. To make this exercise harder, add a weight like a dumbbell.
3. Lunges
Lunges work all the muscles of your legs, including the hamstrings and glutes. To begin, stand with your feet together and step forward with one leg. Lower your body, dropping into a lunge position with your back knee a few inches off the floor. Push back up to the starting position and repeat. To make this exercise harder, add a weight like a medicine ball or try adding a hop at the end of each lunge.
4. Pull-Ups
Pull-ups are a great strength exercise that work your back and biceps. To begin, hang from a pull-up bar with both hands, palms facing away from you. Pull your body up until your chin is over the bar. Slowly lower yourself back down and repeat. For beginners, you can make pull-ups easier by using a resistance band around your feet for assistance.
5. Planks
Planks work your core, back, and shoulders. To do a basic plank, start in a push-up position with your forearms on the ground instead of your hands. Tighten your core and keep your spine straight. Hold this position for 30 seconds and build up the duration as your core gets stronger. For an extra challenge, try a one-arm or two-arm plank.
Strength training can be extremely beneficial for women, and these five workouts are a great way to get started. Just remember to focus on form, take rests as needed, and adjust the difficulty as you become stronger. With a few tips and tricks, you’ll be on your way to a stronger, healthier you.