Weight Lifting Exercise For Woman

Welcome to building-muscle101's weight lifting exercises for woman.

Below, you will find 7 sample exercises below which can be performed at home or at the gym.

Exercise 1: Bench press

Exercise 2: Squat

Exercise 3: Dumbbell clean and press

Exercise 4: Lunges

Exercise 5: Lateral raise

Exercise 6: Barbell row

Exercise 7: Medicine ball abdominal crunches

Weight Lifting Exercises And Illustrations For Woman

1. Bench Press

Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body.

Lower the barbell to the middle area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion.

Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature.

2. Squat

Stand with your feet shoulder width apart. Keep your back straight and slowly squat down with your butt out behind you until your thighs are parallel to the floor. Press up from the heels and return to standing straight.

3. Dumbbell Clean And Press

Stand straight with your feet shoulder width apart. Grasp two dumbbells with your palms facing inward and in one motion, pull the dumbbells up to your shoulder level. Hold them at your shoulder level. Press both weight upward over your head and then slowly lower to the starting position.

4. Lunges

Keep your back straight, step forward on your right leg until your thigh is parallel to the floor, then lift up, and bring your left leg forward to meet your right leg. Repeat with the left leg lunging forward.

5. Lateral Raise

This exercise can be performed standing or seated. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids. If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length.

If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the dumbbells back to the start position. Repeat movement.

6. Barbell Row

This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.

Place your feet at shoulder width and keep them flat on the ground. Slowly bend forward at the hips keeping your back flat. Slightly bend your knees and keep your head as high as possible.

Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage. Lower the weight until your arms are straight. Repeat the movement without

7. Medicine Ball Abdominal Crunches

Lie on a medicine ball and place your hands behind your head. Keep your feet on the floor or raise them so that your knees are bent at around 90 degrees. Using your abdominal muscles, lift your upper body from the floor towards your legs, careful not to pull on your neck. Tense your muscles while in the crunch and slowly lower back down.