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Being strong undoubtedly helps one in carrying out day to day activities by building up ones endurance and aid in the aerobic training. 

There are number of good reasons why women should perform strength training what is important is to go about strength training in a correct way. 

We highly recommend WF members to read the Strength Training e-Book in order to better understand different weight lifting terms like, sets, repetitions, negative and positive phase etc.

The Strength Training Program are based on the collection of exercises which are best in the line for individual body parts. Try them and watch rolling in results .

There are number of strength training exercises for women which have been provided categorically. Keeping in mind the muscle group involved. To avoid the confusion and exercise every muscle we have categorized the strength exercises  under two sections namely, you can work the chest, triceps, shoulder and  abdominal muscles in one session and the biceps, back, the leg muscles  during the other.

To derive the benefits from strengthening as from other exercises and avoid stressing the body, you must breathe regularly and correctly. Repeat the exercise for the number of sets and repetitions suggested. Also perform the  exercises suggested in the order laid down.
Always warm up before performing the exercises. Also, to assure safety and effectiveness, make sure that you are wearing a weight lifting belt and a spotter is present to help you perform the exercise in the manner it should be performed.

WF members have access to download the printable version of all the strength training exercises and instructions. This is to help members master the techniques and avoid mistakes to prevent injuries and sprain. Click at the button provided Download NOWbelow to download the printable version of all the Strength Training Exercises.

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exercise for legs

 
EXERCISE FOR BACK

 
EXERCISE FOR SHOULDER AND TRAPEZIUS

 
EXERCISE FOR TRICEPS
EXERCISE FOR BICEPS 

 
EXERCISE FOR FOREARM
EXERCISE FOR CHEST

 
EXERCISE FOR BUTTOCK KEGEL EXERCISES FOR WOMEN


 
     

 

 

 LEGS

 

 

exercise for legsThe muscles involved while performing strength exercises for the legs are namely the quadriceps, hamstrings, calves and the anterior Tibias.

 

QUADRICEPS
 

This is the large group of muscles on the front of the upper leg, often refereed to as the thighs. They run along the front of the thigh, starting at the hip joint and ending at the knee joint. Their primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing and pedaling

 

HAMSTRINGS
 

Group of muscles on the backside of the leg, running from the hip joint to the knee joint. Their primary function is to facilitate flexion of legs, medial and lateral rotation, important for walking running and jumping.

 

CALVES
 

The groups of muscles further down the back of the leg running from the backside of the knee to the Achilles tendon. They help us to extend our foot at the ankle and flex the toes, which in turn help us in walking, running, pedaling and jumping.

 

ANTERIOR TIBIALIS
 

The small muscle group on the front side of the lower leg, which runs along the shins, is referred to as the anterior tibialis. They help us to run, jump and flex our foot forward and backward.

 

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Ex.#

Exercise

Ex.#

Exercise

S6

Stiff-leg dead lifts (Bb)

S8

Standing Calf raises (Db)

S9

Toe raise

S11

Lying leg curls with rubberband

S433

Lying Leg Curl

S47

Leg Extension

S48

Seated Calf Raises

S66

Outer-Thigh Abduction (Cable)

S67

Inner Thigh Adduction (Cable)

S84

Smith Machine Squat

S85

Front Squats

S89

Good Morning(Bb)

 

 

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BACK

EXERCISES FOR BACK

Free Samples

For Members Only

Ex.#

Exercise

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Exercise

S13

One arm row

S12

Lat machine pulldowns behind the neck

B07

Behind Back Cable Pulls

 

more....

B08

Rotary Upper Back

 

 

B09

Seated Rows: One Arm

 

 

 

 

exercise for BackYour back is characterized by three smaller muscles namely the latisimus dorsi, rhomboids (Upper/middle back) and erector spinae (lower back) These three muscle, along with smaller supporting muscles run deep beneath the skin surface and play huge role in everything me do.

Latisimus Dorsi-Runs along the sides of your back and is most commonly refereed to as lats. Women extend, rotate and pull things with the help of these muscles.

Rhomboides (Major and minor): These are the compact muscles located a few inches down from the neck between the spine and shoulder blades.

Erector Spine: Runs along the lower part of the spine here after refereed to as the lower spine.

Below is the list of most effective back exercises for your back. There are free sample for non-members, only members receive full access to the other exercises. Women can and should perform a number of exercises at home to prevent back pain by developing a strong back. Included with each exercise is the specific muscle groups worked with proper explanation of how to do the exercise. If you are a beginner perform these exercises under the supervision of an expert at home or at the gym. Also to assure safety and effectiveness, some exercises require the use of weight lifting belt.
 

 

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Exercise

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Exercise

S14

Front lat machine pulldown

S15

Back extension lying on stomach

S16

Hyperextensions reserved

S54

Machine Rows

S55

Machine Lower Back Workout

S59

Chin-Ups

S60

Seated Cable Row

S79

Lat Pull with Tube

 

 

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SHOULDER AND TRAPEZIUS

EXERCISES FOR SHOULDER AND TRAPEZIUS

Free Samples

For Members Only

Ex.#

Exercise

Ex.#

Exercise

S17

Shoulder Press (Db)

S18

Arnold Press

S21

Dumbbell Shrugs

S19

Lateral Raise (Db)

S61

One Arm Lateral Raise (Cable)

S20

Upright Row (Db)

S62

Upright Row (Cable)

S63

Alternate Front Raise (Db)

B10

Behind Back Cable Pulls

 

more....

B11

Walking Lunges

 

 

B12

Rotary Upper Back

 

 

 

 

exercise for shoulderShoulders : There are three specific areas of your shoulder; anterior (front), lateral (side), and posterior (rear)- there are various shoulder exercises that strengthen every part.

Trapeziums: These muscle slope down the side of the neck from the base of the skull to the upper part of your back. There are exercises to work these muscles which are helpful in raising the shoulders, rotating the shoulder blades, besides helping to perform lifting activities.

 

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Exercise

Ex.#

Exercise

S64

Bent-Over Lateral Raises (Db)

S65

Upright Rows (Bb)

S76

Upright Rows With Tube

S86

Smith Machine Shoulder Press

 

 

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TRICEPS

EXERCISES FOR TRICEPS

Free Samples

For Members Only

Ex.#

Exercise

Ex.#

Exercise

S22

One arm Dumbbell Triceps Extension.

S23

Kick backs (Db)

B13

Chest Press with Inner Thigh Squeezes

 

more....

B14

Triceps Press - down

 

 

 

 

exercise for TricepsThe triceps are the muscles that run on the backside of upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Their primary function is to extend the elbow.

 

Below is a list of most effective strength training exercises for your triceps both for members and non-members . Included with each exercise is the specific muscle groups worked, an explanation of how to perform the exercise has been provided to facilitate you to assure safety and effectiveness please make use of a weightlifting belt or supervision from a spotter.

 

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Exercise

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Exercise

S24

Lying dumbbell triceps extension

S49

Tricep Extension (Cable)

S50

Tricep Bench Dips

S68

Tricep Push Down

S69

Lying Tricep Extension (Bb)

S788

Machine Dips

 

 

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BICEPS

EXERCISES FOR BICEPS

Free Samples

For Members Only

Ex.#

Exercise

Ex.#

Exercise

S25

Bicep curls (Db)

S26

Preacher Curl (Db)

B15

Bicep Curl on One Leg

 

more....

B16

Seated Rows: One Arm

 

 

 

 

exercise for BicepsBiceps are the muscles, which run along the front of the upper arm that is from the shoulder to the elbow. It is composed of two distinct muscles, which help in flexing of elbow.

 

Below you will find a list of effective exercises for your biceps. You will find a description of the muscles groups involved along with an explanation of how to perform the exercise. To assure safety and effectiveness, pay attention at the instructions provided besides making the use of a weight lifting belt.

 

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Ex. #

Exercise

Ex. #

Exercise

S44

Concentration Curl

S45

Cable Curl

S51

Hammer Curls

S52

Incline Bench Curl

S77

Scott Curls

S80

Bicep Curls with Tube

 

 

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FOREARM

EXERCISES FOR FOREARM

Free Samples

For Members Only

Ex.#

Exercise

Ex.#

Exercise

S27

Dumbbell wrist curls

S28

Reverse wrist curls (Db)

B17

Bicep Curl on One Leg

S70

Wrist Curl (Bb)

 

 

Exercise for ForearmThe forearms are the muscles between the elbow and the wrist. It consists of three muscles, two of which make up the front part of the forearm. They control most of your gripping strength and help with activities like shipping, throwing or climbing besides helping to perform finer motor skills.

         

Below is the list of effective forearm strength exercises free for non-members and remaining for members only . Included with them is the specific muscle groups worked along with a thorough description of how to do the exercise. Before performing the exercises see to it that there is spotter before you so as to avoid mistakes.

 

 

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CHEST

 

 

Exercise for ChestThe chest is made up of the pectoral muscles  - major and minor. The pectoralis major is the bigger of the two covering most of the clavier and sternum and attach to the upper arm. They help in performing various functions at the shoulder like flexion, rotation and adduction towards the body. The pectoralis minor lies beneath the major and is responsible for similar functions.

 

You will find a list of most effective strength training exercises for your chest. There is a clear description of the muscle groups involved along with the instructions of how to perform the exercises taking the precautions underlined. To assure safety and effectiveness, make use of a weight lifting belt or perform them under supervision.

 

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Ex.#

Exercise

Ex.#

Exercise

S34

Incline Flys (Db)

S46

Decline Push–ups

S53

Dips

S56

Pullover

S57

Pec. Deck Flys

S81

Decline Bench Press (Bb)

S82

Decline Dumbbell Bench Press

S83

Decline Flys

 

 

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ABDOMINAL MUSCLES

EXERCISES FOR ABDOMINAL MUSCLES

Free Samples

For Members Only

Ex.#

Exercise

Ex.#

Exercise

S36

Crunches

S37

Twisted Crunches

 

 

 

more....

 

 

Exercise for AbdominalsThe abdominal called the abs consist of several muscle groups and are located in the middle just below the chest going down to the public bone. These include upper, middle and lower abs, which start near the middle of the sternum and run vertically to lower part of the pelvis. The transverse ab muscles run horizontally and are the deepest muscular layer of the abs and run around the body. The oblique ab muscles lie around the lower eight ribs and are responsible for helping you to twist and bend sideways. It is important to have strong abdominal to perform day to day activities besides over coming low back pain common in women.

 

Below is a list of most effective strength training exercises for your abdomen. Included with each exercise is the specific muscle group’s worked, along with thorough explanation of how to do each exercise. To assure safety and effectiveness make use of a weight lifting belt or a spotter.

 

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Ex.#

Exercise

Ex.#

Exercise

S38

Pelvic Raises

S39

Seated leg lifts

S71

Rolling Back

S72

Leg Pull Prone

S73

The Roll-Up

S74

Hanging Leg Lifts

S75

Hanging Leg LiftsTo Sides

S87

Roman Chair Leg Lifts

S88

Cable Crunches

     

 

 

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BUTTOCK

EXERCISES FOR BUTTOCK

Free Samples

For Members Only

Ex.#

Exercise

Ex.#

Exercise

S41

Standing Kick backs

S40

Bent Kick Crosses

 

 

S42

Pelvic lifts

 

 

Exercise for ButtThere are three muscles that make up your buttocks; gluteus maximum, gluteus medins and gluteus minimus. The gluteus maximum is the biggest and the one most noticed. Together, these muscles help to move your thigh out to the side of your body besides helping in rotation and extension of leg behind you.

 

Here you will find a list of effective strength – training exercise for your buttocks. There is a clear instruction of how to perform the exercises keeping in mind the mistakes to be avoided.

 

 

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