Designing a Basic Strength Training Workout for Women

Planning a basic, complete and yet time-efficient program of not more than 45 minutes is possible by training more of the big muscle groups at the same time. This can be achieved by focusing on the big compound-type of movements that involve more than one joint at a time. This means that atleast two joints are moving during the exercise movement. For example a bicep curl only moves one joint (the elbow) while an overhead press (commonly called Military Press) incorporates both your shoulders and your elbows. This distinction matters because execises that require motion in more than one joint, necessitate movement in multiple muscle groups. To illustrate- a tricep kickback only works the tricep. However a standing military press will work work your chest, your shoulders, and even your back, core and legs as they "root" you to the ground. That is getting alot done and is precisely why you can get a good workout done in a short period of time. In our daily lives, our bodies work as a unit so why shouldn't we train it that way in the weight room? To accomplish this we must identify the 3 most basic types of body motion: we can push things with our arms, pull things with our arms and push things with our legs. Pushing Exercises "Pushing" exercises principally work the chest, shoulder and tricep muscles. The bench press and its variations, such as incline, decline and dumbbell, is probably the most common pushing exercises. If you want to do bench, that is fine. However, my favorite pushing exercise doesn’t use a bench at all. The overhead shoulder (military) press is my favorite pressing exercise. By getting up on your feet you force your core and legs to stabilize your body unlike a bench press where your body is supported by the bench itself. Pulling Exercises There should be a “pulling” exercise for the musculature in the back, and yet the back is one of the best places to carry a little extra muscle without looking bulky. Pulls are also essential for balancing out the pushes. The best pulling exercise around is the chinup/pullup. However, most women aren’t yet capable of doing pull-ups. I have only ever done a few in my life. If your gym has an assisted pullup machine (sometimes called a Gravitron) that would be an ok substitute. It counterbalances you so that you only have to pull a fraction of your own weight, but being a machine it locks you into one path of motion and takes away all the strength benefits that come with stabilizing yourself. rnRubber strength bands are the preferred solution for assisted pull-ups. Some other pulling exercises might include wide pull downs, low pulls, tight pulls, one armed rows, bent over rows, t-bar rows, etc. Give preference to exercises that don’t include machines, but all these exercises work the muscles on your back, your grip and your biceps. Leg Exercises Finally, we can’t finish off the workout without kind of a some leg exercise. Squat variations include: back squats, front squats, dumbbell squats, lunges, leg press, step ups, side step ups, box squats,etc. Deadlifts are also one of the best leg exercises for strength without bulk and includes a grip and pulling component. All of these exercises will work your glutes, quads and hamstrings (your butt, and the front and back of your thighs) which are the three largest muscle groups in your body. To get the most out of any strength training workout you have to hit your legs. By focusing on big exercises in each of the push, pull and leg groups, you will be able to complete an effective, full-body strength workout in under 45 minutes.