Is this the year you want to really get in shape? Well, we’re here with the best weight training exercises for women to help you do just that.
Don’t worry if you’re slightly intimidated by starting weight training for the first time either, it’s easier than it looks.
Also, forget about that myth that weight training makes women ‘big and bulky’ – that’s completely outdated.
It’s proven to benefit heart health, bone health, body composition, sporting performance, metabolism, injury prevention and mental health.
So if you’re heading for the gym, or working out from home, and are wondering what basic weight training exercise you can do, look no further.
We’ve got you covered below.
Our brand ambassador and Republic of Ireland soccer star, Rianna Jarret explains what her best weight training exercises for women are.
Oh, and by the way, you also might be interested in our Ultimate Guide to Doing Yoga at Home Blog?
Best Weight Training Exercises for Women
Dumbbell Chest Press
“Playing any kind of field sport, the dumbbell chest press is really important. Especially for me as a strike, it’s important to be strong in my upper body – my arms and my chest – in order to keep the defenders away from the ball.
“When you’re doing the exercise, it’s important to make sure you’re in control of the movement throughout the exercise and not letting the dumbbell swing or sway while pressing.
“Keep your feet plant on the ground, engage the core and try and aim for 90-degree angles in your arms when you are at the bottom of the lift.
“I like to do three sets of eight repetitions.”
One arm row
“You will need a bench or sturdy platform to do this exercise. You need to keep two feet on the ground and one arm on the bench.
“It’s important to bring the dumbbell to your chest while concentrating the feeling with your back and shoulder muscles. So squeeze these at the top of the move.
“This is good for building a strong core a well and as a field sport athlete, helps me in keeping the defender at arms width.”
Seated Shoulder Press
“You will need a bench or something similar for this exercise.
“Start off with a light weight to get the feel for the movement, making sure you get a full range of motion while staying controlled throughout.
“This exercise is very important for a footballer because I need to be strong in my shoulders to compete in the aerial battles.”
“The start position for this exercise is very similar to the one arm row and all the same principles apply only you keep one knee on the bench too.
“The only difference is you’re starting at close to a 90-degree angle before sweeping the dumbbell back towards your feet and aiming to keep get your arm at 180 degrees.
“This is key for me as a footballer because upper body strength is such an important part of the game.”
“Squats with a kettlebell train the legs dynamically while also engaging the upper back and shoulders. As you hold the kettlebell in front of you, they also put a strain on your core.
“Stand with your feet hip width apart to perform a kettlebell squat. Pick up your kettlebell with both hands and hold it close to your chest with the handle facing downwards and your hands around the primary section of the kettlebell.
“Squat with your chest high and back straight while holding the kettlebell close to your chest.
“Squats are really good because how they challenge your whole body throughout the exercise and are definitely one of the best weight training exercises for women.”
Check out the video of Rianna Jarrett below.
We hope this guide has given you some inspiration and guidance in kickstarting your weight training schedule.
If you’re not yet feeling comfortable to hit the weight rack, cardio and running exercise has a lot of health benefits too.
You can check out our home-gym and weight training accessories HERE or below.