Effective strength exercises designed to transform a woman’s body can be performed both at home and in the gym. Classes must be carried out according to an individually drawn up plan, which is based not only on the goal set by the athlete, but also her state of health, as well as general physical fitness.
Understanding the basic principles of the formation of the complex, as well as having an idea of the technique for performing specific exercises, the girl will be able to achieve a visible result as soon as possible without the help of professionals.
The universal program for weight loss in the gym
Strength exercises for women are used in training aimed at both reducing the amount of subcutaneous fat and building muscle corset. Depending on the goal of the athlete, this type of load should be combined with cardio exercises of various intensities.
In the absence of the necessary knowledge of physiology and the principles of constructing training programs in the gym, a girl can take as a basis one of the options for universal complexes.
The most effective of them is:
| Workout day | Recommended Complex |
| Monday |
1. Running on a treadmill – 20 minutes. 
2. Leg extension in the simulator – 4 * 15. 3. Bending the legs in the simulator – 3 * 20. 4. The pull of the upper block to the belt is 4 * 10. 5. The reverse thrust of the lower block is 4 * 10. 6. Hyperextension – 25 times. 7. Raising the legs in the hang – 25 times. 8. Walking in the stepper – 20 minutes. |
| Wednesday |
1. An exercise on a stationary bike with a gradual increase in speed – 25 minutes.
2. Leg breeding in the simulator – 4 * 20. 3. Bench press dumbbells – 4 * 15. 4. Mixing the legs in the simulator – 3 * 20. 5. Breeding hands in the simulator “Butterfly” – 3 * 20. 6. The rod pull to the belt from a standing position – 4 * 25. 7. Twisting on an inclined bench – 3 * 30. 8. Jumping rope – 15 min. |
| Friday |
1. Interval training on a treadmill – 20 minutes.
2. Lunges with dumbbells – 4 * 25. 3. “Burpy” – 5 minutes 4. Breeding dumbbells lying – 4 * 20. 5. “Planck” (to increase the load, alternating leg lifting is allowed while maintaining the initial position of the body) – 1 min. 6. Raising the legs in the hang – 50 times; 7. Lifting the body from a lying position with weights – 50 times. 8. Walking in the stepper – 25 minutes. |
The above training program is designed for girls aged 20 to 35 years who do not have serious contraindications to sports for health reasons. With the help of such loads, it is possible to maintain the current state of your body by slightly correcting it for the better (reducing volumes in the waist and abdomen, tightening the muscles of the buttocks and legs).
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How to make a weight loss program at home
To achieve a high-quality result from home training, it is necessary to draw up a training program taking into account the main recommendations of professional fitness instructors:
- alternate different types of loads (cardio and power, as well as exercises of various kinds of “pull” – “push”);
- engage at least 3 times a week for 30-40 minutes;
- increase the load gradually, starting with the minimum, regardless of general physical fitness;
- work out several muscle groups within one session (this will help to work out the entire body evenly, as well as minimize the risk of muscle overtraining syndrome).
During the execution of a correctly designed complex for training at home, the athlete’s pulse should vary in the range from 120 to 140 beats per minute. In the aerobic mode, the cardiovascular system is trained, and excess subcutaneous fat is burned (if any).
As an example of a training program for women, including strength exercises, the following option is suitable for people aged 20 to 40 years who do not have serious diseases that interfere with sports:
| Workout day | Recommended Complex |
| Monday |
1. Running at a place with high hips – 10 min.
2. Lunges with weighting agents – 3 * 20. 3. Squats “sumo” – 4 * 15. 4. Turns of the body while holding weighting materials in their hands – 3 * 20. 5. “Superman” (to increase the load, it is recommended that you hold a dumbbell or other improvised weighting material with your feet) – 4 * 20. 6. Jumping in place – 100 times. 7. “Burpy” – 3 * 10. |
| Wednesday |
1. Jumping rope – 20 min.
2. Bending the arms with weighting agents from a standing position – 4 * 20. 3. The weighting press, lying on a solid supporting surface – 3 * 20. 4. Squats (classic version) – 2 * 30. 5. “Planck” – 1 min. 6. Twisting on a press (it is necessary to take a weighting compound in hands) – 30 times. 7. Running in place at an average pace – 20 minutes. |
| Friday |
1. Squats without weighting at a fast pace – 70 times.
2. Swing your arms to the sides (holding the dumbbells) – 3 * 20. 3. Lunge “Reverance” with weighting in hand – 2 * 20 (for each leg). 4. Deadlift with weighting in hand – 4 * 25. 5. Classic squats, holding weights over the head – 3 * 25. 6. Lifting the legs from a prone position (to increase the load, you can squeeze a dumbbell between the feet) – 2 * 25. 7. Running at a place with high hips – 3 min. |
A set of strength exercises at home
Strength exercises for women, designed to be performed at home, can work out various muscle groups. Having correctly built the set of loads, the athlete will not only be able to improve her body condition, but also improve her health, as well as increase endurance and strength indicators.
Warm up
For warming up, it is recommended to use exercises that are performed at a slow or medium pace.
Inclusion of the introductory stage in the complex:
- accelerates blood circulation;
- warms up the muscles of the whole body;
- stimulates metabolic processes;
- prepares the heart muscle for the upcoming load.
The most effective exercises for preparing the body for the next lesson fitness trainers consider:
| Exercise | The technique of its implementation |
| Neck muscle warming |
1. Get up straight; place your hands on the belt; extend your neck.
2. Inhaling deeply, tilt your head to the right, bringing the temple area as close as possible to the shoulder joint. 3. Having felt the muscle strain, return to the starting position (PI) and repeat a similar exercise, tilting your head to the left shoulder. 4. Repeat steps 2 to 3 as many times as necessary. 5. Tilt your head forward, bringing your chin to the upper chest. 6. Having felt the stretching of the muscles of the back surface of the neck, return to PI. 7. Tilt your head back, trying to touch the back of the head. 8. Return to the IP and repeat steps 5 – 7 the required number of times. |
| Upper limb joint preparation |
1. Take a vertical position; feet apart from each other at a distance of the shoulders; hands are in a free position.
2. Without changing the position of the upper part of the body, start performing rotational movements with the upper limbs, while avoiding sudden movements. 3. After 30 seconds, change the direction of hand movement. 4. After 30 seconds, gradually reduce the pace, and then return to its original position. |
| Hip preparation |
1. Get up straight; place your hands on the belt; legs slightly apart.
2. Without bending the back, feed it back, while simultaneously moving the hips forward. 3. Without lingering in this position, change the direction of movement (back forward – hips back). 4. The upper part of the body to the right, while taking the hips to the left. 5. Repeat step 4, changing the direction of movement. |
| Warming up the knee joints |
1. Stops set aside from each other by a distance equal to the width of the shoulders; place your hands on your knees, slightly pushing the body forward.
2. Make rotational movements with the knees, periodically changing the direction of the movement. |
| Running on the spot | It is performed at an average pace for 10 – 15 minutes. 
|
For the abdomen and sides
Strength exercises for women, subject to the technique of their implementation, can partially relieve the athlete of the abdomen and sides after 4-6 weeks of regular sports.
At home, the most effective exercise will be:
| Exercise | The technique of its implementation |
| Strap |
1. Place the body in a horizontal position on the floor face down.
2. Distribute the body weight evenly between two support points: with your hands on your elbows and with your feet resting on the floor with your toes. Draw in the stomach; make sure that all the muscles of the body are tensed, allowing you to keep a straight line along the visual upper face of the body in the accepted position. 3. Stand in the “bar” the necessary amount of time. To increase the load on the back of a woman (in the area of the thoracic spine), you can put a weight on hand, for example, a book. |
| Raising legs with weighting |
1. Lie on the floor; press the back as much as possible to the supporting surface; place your hands behind your head; feet to hold the weighting compound.
2. On the exhale, raise your legs as high as possible above the floor, without bending them. 3. Fix the position for 5-7 seconds. Then slowly lower them as close to the floor as possible, but not touching it. 4. Repeat steps 2–3 as many times as necessary. |
| Lowering legs with weighting |
The technique for performing this exercise is as similar as possible to the above. The difference is only in the IP. In this case, before starting the load, it is required to lie on the floor, hold down the weight of the weights and raise the lower limbs until a right angle is formed in relation to the supporting surface. 
|
| Tilts of the housing while holding weighting materials |
1. Get up straight; fix weighting agents in the hands; to place the feet apart from each other at a distance equal to the space between the shoulders; chest forward slightly.
2. On exhalation, due to compression of the lateral muscles on the right side, tilt to the right, without changing the position of the lower body. 3. Slowly return to PI and repeat step 2 by tilting to the left, using the muscles of the left side. |
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For hands
Strength exercises for transforming female hands will be effective only if they are regularly performed in compliance with the technique, as well as normalizing the athlete’s diet. Such features are associated with the fact that the upper limbs are one of the most “problematic” areas of the female body, the state of which can only be maintained in a complex manner.
| Exercise | The technique of its implementation |
| Knee-high push-ups with dumbbell support |
1. Take a horizontal position, evenly distributing the body weight between two support points: the back of the palms standing on the connecting part of the dumbbell and the knees.
2. On exhalation, bend your arms in the elbow joint, without changing the initial (direct) position of the back and touch the front support point with your chest. 3. Without stopping, without jerking back to the IP. |
| Inclined pull rods |
1. Take a vertical position; feet apart from each other by shoulder width; straighten your back; fix dumbbells or improvised weighting agents (books or water bottles) in the hands.
2. Slightly bend the legs at the knees and move the body forward without changing the initial position of the spine. 3. Bend your arms at the elbows and pull the weights to the abdomen, while maintaining the IP of the rest of the body. 4. Straighten your arms and repeat step 3 as many times as necessary. |
| Bending arms with weighting from a standing position |
1. Get up straight; legs apart from each other by 5’9 – 7’9 inch; fix weighting agents in the hands; straighten your back. 
2. Simultaneously with the release of air previously drawn into the lungs, bend the upper limbs in the elbow joint, bringing them as close as possible to the chest area. 3. Return your hands to the IP. |
For legs
Leg exercises, regardless of where they are performed, are recommended in sports shoes. The correct distribution of the athlete’s body weight, as well as a sufficient level of depreciation will help to avoid injuries and reduce the negative impact on the joints of the lower extremities.
| Exercise | The technique of its implementation |
| Bending the knees from a standing position |
1. Get up straight; fix weighting agents in the hands; breast forward slightly; extend your neck; feet should be located under the shoulders.
2. On exhalation, bend the lower limbs in the knee joints and sit until a parallel is formed between the floor and the back of the thigh. 3. Without pausing, return to the PI, straightening the knees as slowly as possible and without changing the PI of the upper body. |
| Lunges forward with weighting |
1. Take a vertical position of the body; pick up dumbbells or improvised weighting products; bend your back forward in the thoracic spine; legs put tightly together.
2. On exhalation, take a step forward with the right foot; bend it at the knee joint and lower to the floor, distributing the weight between the two legs. 3. Touch the left knee of the floor, after which, avoiding sudden movements, return to the IP. 4. Repeat steps 2 to 3 by completing an exercise using the opposite limbs. |
| “The back bridge” |
1. Take a horizontal position on the floor; bend your legs at the knees; feet put on the floor; hands should be placed along the body; look up.
2. Raise the buttocks as high as possible from the floor, due to the tension of the gluteal muscles and muscles of the posterior thigh. 3. To maintain this situation for the longest possible period, and then return to the IP. |
For the back
Strength exercises for women, subject to the technique of their implementation, will strengthen the back muscles, which will not only transform the figure of the athlete, but also strengthen her state of health, changing her posture for the better. Straightening of the spinal column becomes possible due to an increase in the strength and endurance of the muscle corset supporting the vertebrae when changing the position of the body.
| Exercise | The technique of its implementation |
| “Superman” |
1. Lie down on the floor with your stomach; legs and arms stretch back and forth, respectively; face down. 
2. On exhalation, due to the tension of the back muscles, tear off the upper body (arms and chest) and lower limbs from the supporting surface. 3. After 7-10 seconds, return to the IP. |
| “Swimmer” |
1. Take an IP similar to the above exercise.
2. Tear off the upper part of the body from the supporting surface and place your hands behind your head. 3. Alternately rotate the body to the right and left, while maximally utilizing the muscles in the thoracic spine and lower back. 4. After completing the required number of turns, return to SP. |
| Rocking the body from side to side |
1. Take PI lying on the floor, similar to the above exercises.
2. Tear off the upper body from the floor and lock your hands behind your back (hook into the lock). 3. Without unfolding the body, gently swing it from side to side, thus engaging all muscle groups of the back. |
Hitch
In order for the training to be as effective and safe as possible, it is important to follow all the main stages of the session. One of the most important among them is a hitch.
It allows you to restore breathing, establish a heart rhythm after physical exertion, and also to stretch your developed muscles, thus minimizing the likelihood of stagnation of lactic acid in the body in the future (it depends on whether the athlete will experience muscle pain in the post-training period).
| Exercise | The technique of its implementation |
| Walking with high hips |
This exercise is a hitch step for the cardiovascular system. It is necessary to begin its implementation with a pace above the average, gradually slowing down and restoring the frequency of respiration. Walking with high hips is a common step, during which it is necessary to alternately raise the lower limbs, as high as possible from the floor. 
|
| Relaxation of the back of the thigh |
1. Stand facing the wall; put the feet as close to each other as possible; the back of the palms on the wall at the level of the chest.
2. Take 2-3 steps back; connect legs and transfer weight to the upper limbs. 3. Avoiding sudden movements, slowly put the heels on the floor and fix the position, maximally feeling the stretching of the back of the thighs and calf muscles. |
| Relaxation of the anterior thigh |
1. Get up straight; set any support, for example, a chair with a high back; put your right hand on the supporting surface; put the feet as close as possible.
2. Using your left hand, grab your left leg by the ankle, bending the lower limb at the knee for this purpose and leading it behind your back. 3. Gently pull the leg up, stretching the front of the thigh of the left leg as much as possible. 4. Perform steps 2-3, while stretching the right leg with the right hand, and using the left limbs as reference points. |
Properly selected strength exercises are indispensable for women in getting rid of excess subcutaneous fat, as well as shaping a sculpted body. It is recommended to perform them with sports equipment, in the absence of which you can use improvised weights.
The main criterion for the effectiveness of the type of load under consideration is the athlete’s observance of the technique of their performance, the regularity of playing sports, as well as the adjustment of the lifestyle as a whole (abandonment of bad habits, compliance with the principles of proper nutrition, devoting sufficient time to sleep, and so on).
Strength Exercise Video
Strength exercises for women and men at home:
