exercise routines for women

Exercise routines for women should not only include cardio and calisthenics type exercises. It should also include strength training exercise with heavier weight. Here are a few benefits of strength training.

• Increased Metabolic Rate
• Increasing and Restoring Bone Density
• Increased Lean Muscle Mass
• Injury Prevention
• Improved Balance
• Decreased Risk of Coronary Disease
• Aids in Rehabilitation and Recovery
• Enhanced Performance in Sports, Exercise and Life In General
• Aging Gracefully
• Feeling Better and Looking Better

A good exercise routine will include all major muscle groups. These include legs, chest, back, shoulders, biceps triceps and core. The American Counsel of Exercise recommends that you train each muscle group twice a week.

Before I get into a routine I want to make sure that you know that free weights are better than machines. Free weight builds all the stabilizing muscles as well as the major muscle groups. You will see much greater results with free weights.

The following exercise routine for women is for beginners. If you are new to strength training using free weight follow this exercise for 4 weeks. You may want to work out with an experienced weight lifter or hire a personal trainer to make sure that you are performing the exercises correctly at first.

You are going to start out by doing a circuit. You are going to do 2 sets of 8 repetitions and then move to the next exercise.

• Squat
• Dumbbell Press
• Lunge
• Dumbbell Row
• Military Press w/ dumbbells
• Biceps Curl w/ dumbbells
• Triceps Skull Crushers with Dumbbells

You should use a weight that is heavy enough where it is a struggle to complete the 8 repetitions. If 8 repetitions are completed for two workouts in a row the weight should be increased.

You can add your core routine at the end of the workout. You can add weights for extra resistance as well. Here are the beginning exercises.

• Decline Crunches
• Reverse Crunches
• Wood Chops
• Hyper Extensions

Try it out!