Women’s strength training refers to a subset of exercise for female athletes. Successful training is based on the ability to engage in a wide range of movements that include basic bodyweight exercises, such as push-ups and pull-ups, along with more complex compound lifts like squats and bench presses.
Types of Women’s Strength Training
1. Bodyweight Training
The basics of bodyweight training are very simple, fitness-oriented exercises for the upper, mid, and lower body. Bodyweight training is an essential part of any women’s strength training program as it forms the base of all upper/lower body strength. A strong foundation is essential to developing a strong core, arms, and legs. Bodyweight training programs will help build this foundation and provide an integral part of the women’s strength training program.
2. Kettlebell Training
The kettlebell comes in various weights, so you can work at your level. It is a great tool to improve your strength and endurance. If you train with kettlebells then you know that the secret is not the weight of the kettlebell but the movement. Numerous movements can be done with a kettlebell like swings, snatches, cleans, jerks…This type of training will start slow as it is different than other weight lifting exercises and requires some time to master. Many YouTube videos show you how to perform most of the exercises.
3. Olympic Lifting
The Olympic lifts cover all progressions from the beginning of light movements to the end of heavy lifting. In this category, you will find cleans, snatches, and squats, but also front squats and back squats for example. Weightlifting with different weights can be used for different needs in a program like strength training, rehab, or sports performance. You can vary your lifts with bodyweight training or any other exercise as well.
Good bodyweight training starts with basic exercises like pushups and pull-ups. While doing these exercises you will learn how to control your body weight, build strength and get a good workout at the same time. When this is learned you can add heavy weights, kettlebells, or even Olympic lifts if you want to increase your strength/endurance.
