Health & Fitness

10 Muscular Strength Exercises That Help Women Gain Muscle.

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Whether you’re looking to tone your body up or just want to build your strength, finding good strength exercises is a great way to stay healthy.
Making sure that you’re keeping your muscles strong means that you’ll be less prone to injury, you’ll be defending yourself against muscle loss caused by aging, and you should experience less pain. Studies show that practicing strength training can also boost self-esteem.
The concept of strength training might seem basic and easy at first. There are lots of exercises you can do to build up muscle. But if you’re a woman, then you need to make sure you’re using strength training the right way, especially if you want to know how to lose weight quickly.

Muscular Strength Exercises:

Strength training exercises will help you build muscle, which means you’ll get stronger and more toned. Using strength training should also be a large component of your workout plan, not just cardio.
If you’re looking for some good exercises to add to your repertoire, here’s a guide to a beginner’s weight loss plan for exercises that will help you lose weight and get stronger.

Goblet Squat:

Goblet squats are a great exercise regardless of your fitness level and really easy to perform.
All you’ll need is a kettlebell or dumbbell. Pick a weight that is heavy enough to challenge you without having to sacrifice your form.
muscular strength exercises
muscular strength exercises
To perform a goblet squat, stand with your feet hip-width apart with your weight in front of your chest. Keeping your knees aligned over your ankles, push your hips straight back and lower yourself down to a squat before pushing yourself back up. This will be 1 rep. Try to perform 10 to 15 reps.

Glute Bridge:

The special thing about glute bridges is that you don’t need any equipment to perform them. Of course, you can add some weights by holding them at your hips if you want an extra challenge.
This is a good method to work your glutes and hamstrings. Start with lying on the ground with your legs bent and ankles under the knees. Flexing your core and your glutes, pushing through your heels to lift your seat off the ground, squeezing and holding at the top for two to three seconds. Then, lower back to the ground. This is 1 rep. Aim to do 10 or 15 total.

Renegade Row:

This exercise is great, challenging your upper body strength. While your core will be working hard to stabilize you, your arm will get a good workout
Get into a high plank, holding a dumbbell in each hand. Keep your feet a bit slightly wider than hip-width apart. Using your abs to keep you steady, bend one elbow, pulling the weight straight back. Lower back to the ground and repeat on the other side. That will count as one rep. Try to do 10 or 15 reps in total.

Lateral Lunge:

Work your legs and your core to keep you steady with this exercise. You’ll also seriously feel your glutes during a lateral lunge.
muscular strength exercises
muscular strength exercises
To do a lateral lunge, start by standing with your feet wider than hip-width apart. Then, keeping your feet firmly planted on the floor, push your seat back as you lower your weight to one side of your body, bending that knee. Make sure you’re keeping your knee aligned over your ankle each time you lower down. Pushing up through the floor, rise back to the starting position. Repeat on the other side. This completes 1 rep. Do 10 to 15 total and hold a weight with both hands if you want an extra challenge.

Military Press:

Your back muscles are a frequently neglected group when it comes to strength training. Performing back-focused exercises will help improve posture and protect your spine.
Stand tall with your feet hip-width apart. With your palms facing forward, raise your hands into the air, arms straight. Slowly lower your arms until your elbows bents at 90 degrees, squeezing your shoulder blades together as you do. Then raise your arms back into the air. You can do this without any weights or add in a couple of dumbbells if you want to challenge yourself.
A plank is a classic exercise. Although there is very little movement, you’re testing the strength of several parts of your body. This includes your arms, chest, and back. You’re also using your core strength to stabilize yourself.
muscular strength exercises
muscular strength exercises
Planks are great if you’re looking for a no-equipment exercise. You can do a high plank, with your arms fully extending as they hold you up, or you can get down onto your forearms. Keep your core and glute muscles engaged and keep your body in a straight line. Try to hold your position for 20 to 30 seconds. As you get stronger, aim to hold for about a minute.
Dumbbell Triceps Kickback:
If you’re looking for a way to work your triceps and your back muscles, this is the exercise for you.
Start by holding a dumbbell in each hand. Bend your torso forward about 45 degrees with your elbows bent as you hold the weights in front of you. Using and flexing your triceps, straighten your arms out behind you, then return to starting position. This is one rep. Try to do about 10 to 15 reps total.
Leg Press:

For this exercise, you’ll need a resistance band. Leg presses are a great way to work your legs, including your hamstrings, calves, and glutes. Lie down on your back with your feet in the air, your resistance band wrapped around your feet as you hold onto the ends. Your knees should bend at a 90-degree angle. Press your feet forward until they are fully extended. Then slowly and with control, return your legs to their starting position. This counts as one rep. Do 10 to 12 reps total.

Alternating Reverse Lunge:

Lunges are awesome ways to build up your leg strength while also testing your balance. You’ll be targeting your glutes, quads, and hamstrings with this exercise.
Start with feet hip-width apart. You can hold a dumbbell in each hand to make this more challenging. Then, step one leg back, bending both knees at 90 degrees. Pushing up through your front foot, return to standing position, and then repeat with the other leg moving back.
This is one rep. Do 10 to 15 total.
Sumo Squat and Upright Row:
Target many muscle groups with this exercise. Sumo squats work your glutes and inner thighs, while an upright row will build strength and muscle in your arms and shoulders.
Stand holding a dumbbell in each hand, elbows bent at 90 degrees with your feet slightly wider than hip-width apart, toes pointed slightly outwards.
muscular strength exercises
muscular strength exercises
Pushing your knees towards the outer edges of your feet, lower yourself into a squat. At the same time, lower your arms so that they are straight at your sides. Driving upwards through your heels, lift yourself while lifting your arms back to that 90-degree angle. That’s one rep. Do 10 to 15.

Other Ways to Gain Muscle:

When it comes to building muscle, strength training is the best way. Of course, you’ll want to use that in combination with other things.
Following a healthy diet plan that’s full of protein and antioxidants will help build muscle and make workouts more effective. You might also want to consider using a supplement like Phenocal.
Phenocal Reviews show that it is a powerful formula if you’re looking to reduce your daily caloric intake. Speak to your doctor if you’re interested in trying Phenocal.

Bonus Point – Why women should not train like men?

There are several differences between men and women that will determine the effectiveness of strength training exercises.
The differences in hormones are one major factor. Changes in hormone levels between both sexes will make some types of training more effective for men and others more effective for women.
For example, women do better with higher volume than men do while training. As a woman, you’ll also have more success with higher reps.
While men will likely need to go on low-fat diets, women do better on higher-fat diets. It is because women’s bodies burn fewer carbs and less protein, instead of burning much more fat.


Exercising is a great way to stay strong and healthy. Regular exercise will help boost mood, help prevent potential health issues., and keep muscles, bone, and cartilage strong. Strength training, in particular, is great for these purposes.
But it’s important to find the right strength training exercises. If you’re wondering how to lose weight quickly, then finding the right exercises for women will make sure that you’re building muscle effectively.
You may also want to look into Phenocal reviews to see if a supplement like this will work for you. By combining your strength training with a good supplement, you’ll find that you become stronger and more toned even faster.

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