Weight training has become an equally popular workout among women as the male counterpart. Today, most women devote plenty of time in the gym to prepare for resistance training. This workout targets multiple muscles and results in a leaner and stronger body. It also works effectively in benefiting your physical health by improving cholesterol levels, regulating blood sugar levels, and lowering blood pressure. Well, an ideal weight training workout doesn’t require spending hours lifting weights. To develop strength, you need to do the right exercises just 30-minute a day. Follow our guide to discover the best weight training workout.
1. Dumbbell Bench Press
Targeted Muscles: Triceps & chest
Number Of Sets Recommended: 3 sets of 11-14 reps
Lie on a long bench with your back straight and dumbbells in hands above the chest. Your arms should be kept straight upward as you hold the dumbbells. Now start spreading your arms slowly and continue doing until they form a straight line with the chest. Straighten your arms and keep pressing until you complete 11 repetitions.
2. One Arm Dumbbell Row
Targeted Muscles: Biceps & back
Number Of Sets Recommended: 2 sets of 11-12 reps (each side)
Place your left knee and left hand on a long bench. Your other foot should sufficiently spread out. With a dumbbell in hand hanging down and back straight, lift the dumbbell toward your chest. Ensure your spine is neutral and straight. Now lower down the dumbbell to repeat.
3. Front Squat Push Press
Targeted Muscles: Legs & shoulders
Number Of Sets Recommended: 3 sets of 11-12 reps
Stand with your legs 14-15 inches apart. Hold a pair of free weights in such a way they rest over your shoulders. Now squat down while keeping your core tight. As you lower down, pause and then quickly get up. As you stand, push the dumbbells to spread your arms straight up over your head. Repeat.
4. Dead Lifts
Targeted Muscles: Glutes, quads, hamstrings, and back
Number Of Sets Recommended: 3 sets of 7-9 reps
Place a long barbell on the ground and stand with 6-7 inches apart. Hold the barbell with a full grip with palms facing down. While keeping back straight and chest up, stand up with arms straight down. Make sure to hold the barbell close to the body. Lower down and return to the ground.
5. Static Lunge With Curl
Targeted Muscles: Legs, hips, calves, and biceps
Number Of Sets Recommended: 3 sets of 9-14 reps
Stand erect with a weight in each hand. Keep your arms at the sides such that palms face the legs. With feet 5-7 inches apart, lung down as you take a considerable step forward with your right leg. Your left leg knee and toes should touch the ground. Step back to come to the original position.
6. Dumbbell Crunch
Targeted Muscles: Upper abs
Number Of Sets Recommended: 2-3 sets of 8 reps
Lie on a mat holding a dumbbell with both hands and your arms extended straight. Your both knees should bend and feet should stay flat on the floor. Exhale and raise your torso and reach your feet. Now inhale and return to rest again on the floor.