It used to be known that weightlifting was only for men ,But recently many girls are doing strength training, especially weightlifting. Regardless of gender, Age ,Fitness-wise you can grab dumbbells and start becoming a stronger woman. Women's workouts don't really differ from men's especially at the start,You might even gain strength at the same rate. A study published in February 2016 in PeerJ compared men and women who lifted weights for 10 weeks to see which sex gained strength faster ,They found no difference between men and women.

Weight machines or free weights which is better?

There are two types of workout gear in the weight room: weight machines and free weights.,According to a 2019 study in experimental aging science, both can help build strength. But machines are generally easier for beginners since they have instructions on how to use them within a certain range of motion. Still, they aren’t one size fits all. , If you’re taller or shorter than average, using machines might feel a bit tricky. Free weight workouts need more coordination. But you can use free weights anytime since you can have them at home and don’t have to be at a gym. Learning free weight exercises is hard but might be better long term because they use functional movements. To get the most from your training plan,,consider hiring a coach or fitness pro to watch your workout and make sure you’re safe. Poor technique and unplanned workouts are top reasons for injuries.

How do you start weight training?

When planning your training program , you should set how many days a week you’ll train , Movements during the workout ,Number of sets (number of rounds of the same exercise) and reps (times you do a certain exercise) if you’re a beginner, full body workout is the best choice. Because during full body workouts, you don’t spend too much time on any one muscle group , And you can do the workout just two to three times a week.

How to perform a full body workout?

You train the upper and lower parts of the body to reach all main muscle groups. One set per exercise with 8 to 10 reps is enough. , But you can increase to two or three sets if you need more challenge.,Try these great beginner exercises.

Exercise 1: Dumbbell Row

This exercise targets the upper body muscles, especially the largest upper back muscles , Including the lats and trapezius.

- How to do the exercise:

Stand parallel to the bench ,Place your right knee and right hand flat on the bench ,With your left foot behind you on the ground,Lower down and grab the dumbbell with your left hand. Keep your back flat and lift the weight until your left elbow is behind your body,Don't twist your shoulder to lift the weight just use your arm ,In the upper body, the dumbbell can touch the ribs or chest, Then lower the weight down and do 10 reps for each arm .

Exercise 2: Goblet squat

This exercise uses weight in front to allow relaxation during the squat movement. Squats work thigh muscles, hamstrings, and tendons. It uses a dumbbell or kettlebell held from the sides or the handle ,Keep the weight toward your chest while lifting your elbows toward your rib cage.

- How to do the exercise:

Sit into the squat lowering down while keeping your feet flat on the floor and your back flat while sitting ,Go down until your elbows touch the top of your thighs ,Then stand up again.

Exercise 3: Dumbbell Bench Press

The bench press is a classic exercise for chest, shoulder, and triceps. But it can be tough for many, especially beginners. Instead, you can use dumbbells to work your upper body muscles. Use a flat or incline bench to change the motion. Hold dumbbells in each hand and sit, placing the weights on your thighs.

- How to do the exercise:

Lie on your back on the bench with the weights resting on your chest., Push the dumbbells up towards the ceiling until your elbows are straight but not locked. ,Lower the weight back down to your chest.

Exercise 4: lunge

The lunge exercise is one of the basic exercises included in the American Council's integrated fitness training model. ,It requires more balance than squats because the feet move in a narrow range. The exercise works the legs independently. ,It helps improve balance in strength between the right and left sides.

- Exercise method:

Hold a dumbbell in each arm. , Step forward with one foot, the left foot, while the right stays back. , Lower the right knee toward the ground. , Return to standing with feet together, then step the right foot forward keeping the left back and lower the left knee toward the ground. , Keep walking forward by alternating your legs each time.

Exercise 5: Forearm Plank

After doing upper body exercises and two lower body exercises ,You should work on your abs. The plank exercise strengthens the core and prevents back pain.,It’s also a simple, easy exercise to learn and perfect for beginners.

- Exercise steps:

Lie on your stomach with your elbows bent right under your shoulders and forearms on the ground. ,Keep your body in a straight line from your shoulders to your ankles. ,Hold this position for as long as you can (at least 10 seconds) , Make sure your hips don't drop to the ground.

Note:

If the plank is easy, try the side plank to make it harder.