The Essential Women’s Workout Handbook: Volume Two

In the first part of our guide for women, we highlighted the most crucial element to consider when starting a weight training program: nutrition. We hope you’ve had a chance to review it and noted what you need to focus on. Now, as promised, we’re moving on to the exercises that will help you proceed with your routine. Alongside eating well, your exercise routine is key when you’re aiming to lose weight and tone up by gaining muscle.

It’s important to note that women typically have lower testosterone levels, which means building muscle might take a bit longer compared to men. So, ladies, if you’re aiming for defined and toned muscles, stay determined and keep working until you reach your goals.

Here are three exercises we recommend to help you reach those goals faster:

First, let’s talk about deadlifts. For this exercise, you’ll need weights like dumbbells, kettlebells, bars, or barbells. Proper form is crucial. Start by standing with your feet shoulder-width apart and the weight in front of you. Lift the weight while keeping your back straight and your head aligned with your back. You can perform this with your legs straight or slightly bent. Extend your arms straight with your thumbs pointing inward to lift the weights.

Next, squats. They’re often called the king of all exercises because they work several muscles at once. To get the most out of squats, make sure to focus on your technique and engage multiple muscle groups effectively.

Lastly, the bench press mainly focuses on strengthening the upper body, like your chest and arms. Being consistent with the bench press using the right technique will help you gain strength and muscle in your upper body. Remember to follow these tips for the best results:

By paying attention and maintaining proper form with these exercises, you can maximize your muscle gains and achieve well-toned muscles.

If you’re trying these exercises for the first time, it’s a good idea to have a trainer guide you to ensure your form is correct. Here are some reminders if you’re aiming to build muscle:

We hope these tips assist you as you work on toning up and building muscle. We’ll be back with more training advice in Part III! Until then, keep lifting, focus on your form, and work towards the body you desire.