If you are looking to challenge yourself for International Women’s Day, why not give weight training a go? Weight training is a great way to work out, and it’s a truly inclusive sport. Anyone can do it – and there are so many variations to it that you will never be bored. Or get comfortable!
At the heart of it, weight training is all about how far you can push your body to go. It’s an impressive feat at any stage, and it will make you feel powerful and confident.
For that reason, we’ve designed the perfect weight training workout for anyone who’s looking to push themselves.
Want to move fast? Jump to the right section below.
Bench Press 5×5
The bench press is truly a staple of weightlifting. What’s impressive about this exercise is that with the proper instructions, everyone can do it. In addition, it’s a versatile exercise, so if you are a beginner, you can easily opt for smaller weights. But if you want to push yourself, you have a range of heavier plates to choose from.
As with every exercise, it is essential that you warm up before you attempt this. Don’t be afraid to push yourself, but don’t overdo it, either!
Lie down on a flat bench first. Make sure you are comfortable and shift your feet around until you know you are grounded. The bar should be right above your chest. When you lift it, keep your arms wider apart than your shoulders so that you have a good grip on it. Breathe in and slowly bring the bar down to your chest. On an exhale, bring it upwards.
Of course, if you have yet to work your way up towards a heavier set, you can try this exercise with dumbbells, as well.
This exercise requires strong biceps and is perfect for someone working out regularly. However, you will be training using your own bodyweight instead of using weights! And don’t worry, there are ways to help you build up the strength to do a proper chin-up and, with enough training, you should be able to achieve this.
All you need for this exercise is a chin-up bar – make sure it’s installed correctly. Your grip on it should be an underhand one, meaning that your palms will be facing you. Make sure you have a good grip on the bar and, on an exhale, pull yourself up until your chin is above the bar. Then, slowly lower yourself back down and repeat.
You can cross your ankles so that the weight distribution is equal.
To make things easier on your first try, you can ask someone for help – as you’re lifting your body, they can hold your ankles and provide support. You can also grip the bar from a height and only exercise the act of lowering yourself, which is much easier than pulling yourself up. Either way, with the proper training, you will be able to achieve the chin-up – and it will be the best feeling in the world!
There is also such a thing as negative reps – that is where you lower yourself on the bar, but you don’t actually go through the action of pulling yourself up. This way, the exercise becomes much more accessible if you’re not strong enough to pull yourself up yet.
The deadlift is a truly impressive exercise. It can show you just how far your body can take you, even if you have any doubts. Although it looks intimidating, anyone can work their way up to a deadlift. It is an exercise that works the entire body, no matter what kind of weights you go for. It is always better to start with smaller weights and work your way up – if you’ve never done anything of the sort, you can even start out just using the bar.
The correct form is essential for the deadlift. The bar should be on the ground and level with your shins – any lower, and you will be bending too far down to pick it up. Keep your feet apart, directly under your hips. Imagine there is a short stool behind you and slowly bend your knees, making sure that your glutes are being pushed behind and you’re keeping your back in a neutral position. Lower yourself until you can comfortably grip the bar.
When lifting yourself, make sure to keep your arms straight! Then, slowly straighten your knees and your back until the bar is resting comfortably on your thighs.
To wrap it up, repeat the first step and slowly lower yourself while pushing your glutes out and bending your knees.
Squats are a pretty cool exercise, and there are variations to suit everyone’s needs and strengths. The goblet squat utilises a kettlebell, which you will hold out in front of you, level with your chest. Keep your feet grounded and underneath your hips. When you lower yourself into a squat, all you need to do is push your glutes back and bend your knees. Keep your back in a neutral position!
So there you have it, the perfect weight training workout that will show you how far your own body can take you. Happy International Women’s Day!
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.