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'Strength training workout is also exercise that uses resistance training in the form of free weights, fixed weights and machine weights,' explains Keiana Armani, certified fitness trainer and founder of indigobluefitness.
For women building strength training workouts into your life in your 20s and 30s, and when your body starts to change – usually in your 50s – your routine won’t have to change quite as dramatically as it would if you were starting from scratch. Strength training is the key to flexibility, mobility, improved performance and lower injury risk. Strength training workouts help to lower cholesterol, boost metabolismand make weight loss easier, increase bone density, muscle mass, improve posture and also for heart health.
Target: hamstrings and glutes.
Benefit: Kettlebell deadlifts are a strength weight training exercise performed using kettlebells. Deadlift is one of the best exercises to train the backside of your body. Deadlift exercise engages your shoulders, back, and core. Start by practicing the movement with no weight. Then add weight slowly as you build strength.
Target: quadriceps, hamstrings, glutes, outer and inner thighs
Benefit: A lateral lunge, also known as a side lunge, is a bodyweight exercise that works for multiple muscle groups throughout your lower body. Lateral lunges will help you build strength and stability in each leg individually as well as improve your balance.
Target: glutes, quads, and core muscles.
Benefit: Many women come in thinking they cannot squat because of previous knee pain. But with proper technique and keeping the range-of-motion small you will be able to strengthen your muscles. You can also add weight by holding dumbbells or a bar in front of your shoulders or holding a weight in front of you at your chest (goblet squat).
Target: arm
Benefit: Biceps curls are an upper-body exercise that targets the muscles on the front side of the upper arms.They build functional strength that you'll need to carry heavy things, and they make your arms look great.
Targets: upper body, triceps, and abdominals.
Benefit: The push-up is a push or press movement that works all the pressing muscles in the upper body, including your shoulders, chest and triceps. It’s exercise that helps to improve upper body strength.
