Start exercising with weights for women if you want to improve your fitness, tone your muscles and decrease your risk of heart attack.


Women have a small advantage attributed to nature. After all, they accumulate fat in strategic places that make the body look very proportionate. However, it is okay to lend a hand to nature and take advantage of these weight training tips for women.

There is a stereotype that only men can lift weights. Another common belief is that if girls lift weights, they become extremely muscular. The truth is not so.

The fact is that weight training for women can be very beneficial. Therefore, it is your instructor’s job to provide you with the right weight to build muscles according to your body.

Weightlifting dates back to ancient Greece and, over time, has been perfected until different types of weights and exercises are developed. Even so, it brings incredible benefits to the body, both in terms of health and aesthetics.

Exercise with weights for women Why use weights?

You should know that men and women have different abilities. However, this does not mean that weight training is not recommended for women.

However, men and women have different hormonal processes. Therefore, lifting weights does not necessarily mean that women become extremely muscular.

Body toning: training for women who use weights

A woman’s body is like a diamond in the rough. In other words, they already have all the potential, but they need to go through different processes to finally become a polished diamond.

In other words, women can already have a beautiful body. However, through training they can achieve a body that will make them feel fantastic.

Benefits of weight training

Why train with weights? Simple, because it brings numerous benefits in a short period of time:

  • Burn fat
  • Tone
  • Strengthen bones, ligaments and joints
  • Reduce the risk of heart attack
  • Accelerates the metabolism

There are different types of weights, you can choose, for example, the kettle. If you have never worked with weights, it is recommended that you buy one between 4 and 6 kg to start. In addition, you can use the ankle weights or fill the water bottles with sand and use them as weights.

There are certain important aspects that you should know before starting weight training for women:

  • Eat lots of protein and vegetables. The body needs energy to complete the training, so you don’t feel bad during the day.
  • Warm up before training: Warm up well before you start exercising with weights. This will prevent cramps or muscle injuries.
  • Cardio: Perform cardiovascular training at least twice a week. In this way, you will oxygenate your muscles, you can do HIIT or LISS.
  • Stretching after training: Make a good stretch after training to loosen the muscles.
  • Rest well: During rest, muscle repair processes occur, so all your body needs after training is rest.

Girl weight routine

Now is the time to show weight training for women. This training can be done two or three times a week. In addition, it is good for the other days to have cardiovascular training, and always remember to leave a full day of rest. Now is the time for your training!

Squatting occupation

This first training exercise is characteristic of CrossFit. The squatting position is done by holding the weight firmly at chest height, and from that position do the squatting position.

Do not concentrate energy on the shoulders. Your energy should concentrate on the legs, the abdomen and, of course, the arms that support the weight.

Do 5 sets of 12 repetitions, try as much as you can to avoid mistakes that can cause injuries or reduce the effectiveness of the exercise. Click here to see the mistakes you should avoid when squatting.

Arm lift

Stand firmly and hold a weight on each arm, bend your elbows (weights should be at shoulder height and elbows down ). Now raise one arm and always keep your shoulders down. Then, return to the starting position and do the same with the other arm, do 3 sets of 20 repetitions.

Ground elevation

Place the weights at your sides, they may be slightly ahead of your feet. Stand in position as if you were squatting, bend your knees to approach the ground and keep your back straight.

Then hold the weight and return to the starting position. When doing this exercise, you should be careful not to lift your heels off the floor, do 2 sets of 15 repetitions.

Lateral trunk flexion

Stand firm with a dumbbell in your right hand and left hand at head level. Now turn your back to the right and return to the starting position, this is a repetition. Do 3 sets of 15 repetitions, this exercise works the abdomen and waist.

Abdominals with weight

Lie on the floor and bend your knees. This exercise is like doing traditional abs. The hands, on the other hand, will not be located behind the head, but will hold the weight on the chest. In this position, do 3 repetitions of 10 abs.

These five exercises form a workout for women with weights that tone the buttocks, legs and abdomen. In addition, this training will shape the silhouette and strengthen the muscles.

Do not abuse weight training, it is good that the muscles have time to rest. Now that you have this training, it’s time to put it into practice!



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