Let's explore effective workouts that can make a significant impact on your strength and physique!
- Opt for Powerful Compound Movements: While exercises like frog pumps and skater lunges have their place, focusing on big, compound movements that engage multiple muscles is key. Some examples include:
- Lower Body: Barbell back squats, barbell deadlifts, dumbbell lunges, good mornings, split squat variations.
- Upper Body Horizontal Pushing: Push-ups, dumbbell bench press, barbell bench press, incline bench press.
- Upper Body Horizontal Pulling: Single-arm dumbbell rows, cable seated rows, barbell bent-over rows.
- Upper Body Vertical Pressing: Military press, dumbbell shoulder press, handstand push-ups (or handstand holds).
- Upper Body Vertical Pulling: Chin-up variations, pull-up variations, lat pull-down variations.
- Core Exercises: Plank, ab roller, hanging leg raises.
- Embrace Proper Intensity: Avoid the misconception that more repetitions and volume lead to better results. Instead, focus on intensity. Make sure your last rep of a set feels challenging but manageable. It's about pushing yourself without overdoing it.
- Stick to Simple Lifting Schedules: For most people, total-body workouts or upper/lower splits work well. This approach allows you to maintain the right frequency and intensity, stimulating multiple muscle groups each session and boosting your metabolism.
- Efficient Time Management: Consider using straight sets for significant lower body exercises, and paired sets for other exercises. Paired sets involve doing exercises with rest intervals in between, maximising productivity while allowing necessary recovery.
Now, let's dive into two effective full-body and upper/lower strength workouts for women:
**Full-Body, Deadlift Focus (Workout A)**
- Barbell Deadlift: Perform 4 sets of 6 reps (rest 90 sec.), increasing weight for the first three sets.
- Paired Set:
- Push-ups: Do 3 sets of 8-12 reps (rest 1 min.), aiming for near failure.
- Chin-ups: Perform 3 sets of 8-12 reps (rest 90 sec.), using a band or machine assistance if necessary.
**Upper Body Strength (Workout B)**
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Paired Set:
- Push-ups: Do 3 sets of 10-12 reps (rest 1 min.), adding weight or using resistance bands if needed.
- Seated Row: Perform 3 sets of 12 reps (rest 90 sec.), increasing weight for the first three sets.
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Paired Set:
- Chin-ups: Do 3 sets of 10 reps (rest 90 sec.), using band or machine assistance if required.
Feel free to alternate between these two workouts, following an ABA/BAB format, performing each workout twice a week. These workouts are designed to help you build strength effectively and achieve your fitness goals. Happy lifting!