Weight Training Exercises For Women

Weight Training Exercises For Women

FITPASS Editorial Team14 May, 2018Updated on : 18 Jan 2023

Bust the myths – lifting weights is only for men, weight lifting is going to make you big and bulky if you stop lifting your muscles turn to fat! Most women never pick up weights for training. If you’re one of those women who think you will get bulky and big from lifting weights, dismiss this myth right away! Lifting weights helps to amp your metabolism for long after your gym session ends since the more muscles you have, the more calories you burn when working out.

Lifting weights will only improve your physique. If you feel intimidated by the thought of lifting weights since its benefits outweigh the benefits of cardio, its time you know that relying solely on cardio for fat-loss will lead to stagnation. For effective fat-loss, it is best to incorporate bouts of weight training along with cardio training.

Here are some weight training exercises you can do for a well-toned body.

  • Push-ups and Lunges

Push-ups and Lunges

Push-ups and Lunges


One of the most effective and traditional chest workouts ever, push-ups not only help you build your chest muscles, but they also help provide focus on other parts of your torso, such as your back, shoulders, triceps and even on the biceps. Another great thing about push-ups is that they come in a lot of varieties such as weighted push-ups, arc push-ups, pike push-ups, and much more!

Lunges are great to challenge your muscles, and they result in indistinct tightness in the limbs after performing them. Lunges put a strain on quads, as well as muscles in the buttocks if a little kickback is added.

  • Burpees


A Burpee workout is one of the best ways to burn fat while improving your strength and resistance. Burpees also help improve breathing. This killer combination of freehand exercises can burn up to 50% more calories per minute. Along with burning more calories, it also helps improve your metabolism if done faster – about 10 sets a minute.

  • MountainClimbers


Mountain Climbers are action-packed high-intensity exercise and guaranteed to make you sweat through your pants and get your heart racing. The exercise pushes your body to its limit. It gets your heart rate up fast while also firing nearly every muscle group in the body deltoids, biceps, triceps, chest, obliques, abdominals, quads, and hamstrings.

  • Dumbbell Shoulder Press

Dumbbell Shoulder Press

This workout targets your biceps and triceps and is a great way to tone and tighten your arms. If you’re excited about dumbbell shoulder press workout, grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing each other. Press the weights up until your arms are straight overhead. Hold for 1 second, and then take 3 seconds to lower the dumbbells back to starting position. Repeat 3 to 6 times.

  • Dumbbell Chest Press

Dumbbell Chest Press

The Dumbbell chest press is one of the best exercises you can do for your chest muscles. It strengthens your shoulders, triceps and chest muscles and it also helps to tone your upper body, improves posture, and prevents injuries. When doing an upper body workout, it’s very important to work not only your arms and shoulders but also your back and chest.

Lifting weights is a good way to strengthen and tone your arms. And if you’re looking to fire up your body to get in shape and blast fat, strength training is the way to go! Starting with a light weight is ideal, and you can slowly progress to heavier weights. Be sure not to strain your muscles. To keep the pounds away, cut back on cardio for a couple of weeks to focus on strength training workouts which will increase your metabolism and build lean muscles.