The most effectivecompound exercisesforachieving a lean physiquedon’t discriminate based on gender.
Additionally, females typically exhibit superior aerobic capacity.
What does this translate to?
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Women who want to get lean should capitalize on this by incorporating higher volume sessions without risking overtraining.
Leverage your natural cardio prowess to rev up your metabolism by incorporating shorter rest periods between sets.
Opt for a variation and piece of equipment that best suits your comfort level.
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Let’s dive into the classic traditional deadlift technique.
Start with your feet shoulder-width apart.
Push through your heels, and bring your hips forward to stand up, squeezing your glutes.
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Keep your back straight, your core tight, and the bar close to your shins as you move.
Carefully return the bar to the floor by reversing the movement.
Complete three sets of eight to 15 reps with 90 seconds of rest between sets.
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If so, look no further than the heel-elevated goblet squat.
This exercise precisely targets your quadriceps while engaging and challenging your core.
Drive through your entire foot to return to the starting stance.
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Perform three sets of 12 to 20 reps with 90 seconds of rest between sets.
Introduce the lateral variation, and you’re not just sculpting leg musclesyou’re igniting those glutes, too.
Drive through the heel of your foot on the box, extending your hip and knee to stand tall.
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Complete three sets of 12 to 15 reps per side with 60 seconds of rest between sets.
Keep your front knee aligned with your toes and your torso upright.
Drive through your front heel to return to the starting position.
Alternate legs, and add weights for extra intensity if desired.
Complete three sets of 12 to 15 reps per side with 60 seconds of rest between sets.
Kettlebell Swings
Kettlebell swings are a dynamic addition to any woman’s quest for a lean physique.
Stand with your feet shoulder-width apart, grasping a kettlebell while standing tall.
Return the kettlebell between your legs in the hinge position, and repeat the movement.
Complete three to four rounds of continuous reps for 45 seconds with thirty seconds of rest between rounds.
Still, its extended range of motion facilitates lean muscle growth in the chest and shoulders.
This exercise engages the core, amplifies abdominal strength, and improves wrist stability.
Incorporating it into your routine can enhance overall muscle definition and contribute to a lean physique.
Assume a traditional pushup position while gripping dumbbells shoulder-width apart.
Maintain a straight line from your head to your heels, and control your movements throughout.
Perform three rounds of 45 seconds with 90 seconds of rest between rounds.
Side note: Ensure you use dumbbells with flat surfaces and avoid rounded ones when performing this exercise.
Complete three sets of 15 to 20 reps with 60 to 90 seconds of rest per set.
Hold the bar in front of your thighs with arms fully extended, palms facing upward.
Keep your back straight and your chest up, and engage your core.
Squeeze your back muscles at the top, then lower the barbell under control.
Perform 10 to 15 reps with 60 to 90 seconds of rest between sets.
Incorporating close-grip dumbbell incline chest presses is fantastic for women striving to achieve a lean body comp.
Lie back on the bench, and press dumbbells above your chest.
Engage your core, and lower the dumbbells with control until they tap your shoulders.
Press the dumbbells upward until your arms straighten, keeping the weights close together.
Complete three sets of 8 to 15 reps with 60 seconds of rest between sets.
This move can be executed using either dumbbells or kettlebells.
Start by kneeling on one knee with your other foot planted firmly on the ground.
Hold a dumbbell in one hand at shoulder height with your elbow bent and palm facing forward.
Lower the dumbbell back down with control to shoulder height, and repeat for the desired number of repetitions.
Perform three sets of eight to 15 reps per side with 60 to 90 seconds of rest between sets.
