An incredibly common misconception about strength training with weights is that it can make you look “bulky.”
Resistance training burns calories while also helping youpreserve lean musclemass.
Building and preserving muscle mass via strength training can positively affect your metabolic rate.
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“These factors contribute to an overall improvement in your physical appearance and well-being,” explains Kollath.
Squats
“This a full-body, compound movement with an emphasis on the lower body,” Kollath says.
Perfect that squat, and you will look pretty damn good!
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To set up forsquats, position your feet shoulder-width distance apart.
Lower into a squat until your thighs reach a parallel position to the ground or lower.
Then, press through both feet so you can stand up.
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Start with three to four sets of eight to 10 reps.
2.
Deadlifts
“Deadlifts are another full-body strength movement,” Kollath says.
Keep your core tight, hinge your hips back, and lower the dumbbells toward the ground.
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Then, press through both feet to make it come back up.
Aim for three to four sets of six to eight reps of conventional deadlifts to begin.
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3.
Pressing the weights overhead will keep your shoulders healthy and help you achieve a round, sculpted look.
To begin, place your feet hip-width distance apart on the ground.
Bend your knees just a bit, and hold a dumbbell in each hand up by your shoulders.
Your palms should face forward.
Then, press the weights up toward the sky until your arms are extended.
Bend your elbows so you can lower the weights.
Start with three to four sets of eight to 10 reps.
4.
To begin barbell rows, place your feet shoulder-width distance apart.
Squat down to grab the barbell using an overhand grip, positioning your hands wider than your shoulder span.
verify your back remains straight and your chest tall as you lift the barbell to stand up.
Next, engage your core, and press your hips back.
Start the rowing motion by rowing the bar up toward your belly button.
Then, lower the weight.
That completes one rep.
Aim for three to four sets of eight to 10 reps.
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5.
Kettlebell Pull-Throughs
Kettlebell pull-throughs wrap up Kollath’s strength exercises for women.
This exercise will activate your core muscles and boost your core stability.
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Repeat the same motion with your right hand, dragging the kettlebell toward your right side.
Start with three sets of eight reps per side.
