How to do strength training for women?

As people's awareness is changing, more and more people now pay more attention to physical exercise and physical fitness. Not only men, but women have also become very aware of this. In the past, people always believed that women were weaker and always needed to be protected. However, many women are not willing to be outdone, and many women have also begun strength training. Now let me tell you some strength training methods for women.

The weight used can be gradually increased as the training level improves, and the order of movements can also be changed. Remember to change the plan every four weeks to allow the muscles to receive new stimulation. This plan is suitable for people who can go to the gym.

Chest training: 8 sets

1. Warm up: Warm up the rotator cuff muscles (this warm up is in the shoulder training section of the blog) plus 1 set of empty-handed flat bench press, you can also do chest expansion~

2. Dumbbell bench press: 3 sets (this will be switched to barbell bench press later)

Set 1: 3 pounds, 20 reps

Rest for 1-2 minutes

Set 2: 5 pounds, 15 reps

Rest for 1-2 minutes

Set 3: 10 pounds, 6-10 reps (if you can't do it, switch to 5 pounds until you reach exhaustion)

3. Dumbbell Fly (or Chest Press): 3 sets

First set: 3 pounds, 10-15 times, (or 10-15 times with the lightest weight of the machine chest press)

Rest for 1-2 minutes

Second set: 5 pounds, 10-15 times, (or machine chest clip light weight, that is, the second box weight 10-15 times)

Rest for 1-2 minutes

Set 1: 3 pounds, to failure (or use the lightest weight for chest presses to failure)

4. Knee push-ups: 2 sets (or a seated chest press, which is a device that you push forward while sitting)

Group 1: Push to exhaustion (Seated chest press weight is optional, not too heavy or too light)

Rest for 3 minutes

Second group: Push to exhaustion (the weight of the seated chest press can be set by yourself, not too heavy or too light)

Back training: 8 sets

Seated pull-down: 3 sets (I mentioned this exercise in the blog, and you must have seen it in the gym. It is a pulley machine that pulls down.)

The first group: lightest weight (that is, the pin is inserted in the first grid) 20 times or more, pay attention to the standard movements! Straighten your waist!

Rest for 1-2 minutes

Group 2: Medium-light weight (pin inserted in the second grid) 15 or more times

Rest for 1-2 minutes

Group 3: Insert the pin in the third grid, 6-10 times (if you can't do it, switch to the second grid until you are exhausted)

The editor has brought you many methods of women's strength training, and all of these methods are very effective. I hope everyone can make good use of it. Having a good body is really more important than anything else. No matter who you are, strength training should be done well and with a complete plan. You must not give it a try and rest for two days.