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7 Best Strength Training Exercises for Women: A Nourish Move Love Guide

Strength training is an essential component of any fitness routine, offering numerous benefits such as increased muscle mass, improved metabolism, and enhanced overall health. For women, incorporating strength training can lead to not only physical transformations but also increased confidence and functional strength for daily activities. At Nourish Move Love, we believe that everyone should embrace their strength, and we’re excited to share the seven best strength training exercises for women, complete with videos for guided instruction.

1. Squats

Squats are a foundational movement that targets the lower body, particularly the glutes, quads, and hamstrings. They also engage your core, helping to stabilise your body.

How to Perform:

• Stand with your feet shoulder-width apart.
• Lower your body as if you’re sitting back into a chair, keeping your chest up and your knees behind your toes.
• Push through your heels to return to the starting position.

Video Guide: Watch this squat tutorial to perfect your form.

2. Lunges

Lunges are fantastic for developing balance and strength in the legs and glutes. They also improve coordination and stability.

How to Perform:

• Stand tall with feet hip-width apart.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
• Return to the starting position and switch legs.

Video Guide: Check out our lunge technique video for helpful tips.

3. Push-Ups

Push-ups are a classic upper-body exercise that works the chest, shoulders, and triceps while engaging the core.

How to Perform:

• Start in a plank position, with your hands slightly wider than shoulder-width apart.
• Lower your body until your chest nearly touches the ground.
• Push back up to the starting position.

Video Guide: View the push-up tutorial here for variations to suit your fitness level.

4. Deadlifts

Deadlifts are a powerful exercise for building strength in the back, glutes, and hamstrings. They also help improve posture and core stability.

How to Perform:

• Stand with your feet hip-width apart, holding weights in front of you.
• Hinge at the hips, lowering the weights along your legs while keeping a straight back.
• Engage your glutes to lift back up to standing.

Video Guide: Learn the proper deadlift form in this instructional video.

5. Plank

The plank is an excellent core strengthening exercise that engages multiple muscle groups, promoting overall stability and strength.

How to Perform:

• Lie face down, then lift your body onto your toes and forearms, keeping a straight line from head to heels.
• Hold this position, keeping your core engaged.

Video Guide: Watch our plank tutorial to explore different variations.

6. Dumbbell Rows

Dumbbell rows are effective for strengthening the upper back, improving posture, and enhancing overall upper body strength.

How to Perform:

• Stand with your feet hip-width apart, holding a dumbbell in each hand.
• Bend slightly at the hips and knees, keeping your back straight.
• Pull the weights towards your waist, squeezing your shoulder blades together.

Video Guide: Check out this row video for tips on form and technique.

7. Glute Bridges

Glute bridges are a simple yet effective way to target the glutes and hamstrings while strengthening the core.

How to Perform:

• Lie on your back with knees bent and feet flat on the ground.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lower back down and repeat.

Video Guide: Learn how to do glute bridges effectively with our video guide.

Conclusion

Incorporating these seven strength training exercises into your fitness routine can yield significant health benefits, improve muscle tone, and boost your confidence. Remember to start with weights that suit your fitness level and gradually increase as you gain strength.

At Nourish Move Love, we advocate for empowering women through fitness, and these exercises are a fantastic way to embrace your strength and enhance your overall well-being. Be sure to check out the accompanying videos to ensure you’re using proper form, and most importantly, enjoy your strength journey!

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Whether you’re a seasoned athlete or just starting your fitness journey, these exercises can be easily modified to meet your needs. Embrace the strength within you, and let’s get moving!

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