Are you a woman looking to start weight training? Weight training, sometimes called strength training or resistance training, can play a crucial role in women’s health. While weight training can be good for nearly anyone, it can offer specific benefits to women. From improved mental well-being to lasting health benefits, weight training comes with many advantages. Learning more about this effective form of exercise can show why it’s a great option for women seeking to improve their health.

Benefits of weight training for women

• Increased muscle strength — Weight training helps build stronger muscles. Building muscle strength is not just good for athletes — when you strengthen your muscles, you make your body more capable and durable. Muscle strength helps make a range of daily activities easier. Having stronger muscles can also reduce the risk of injuries. Strong muscles tend to be more resilient, making it less likely for you to experience severe or lingering effects from physical trauma. By helping to prevent injuries and making your daily routine a little easier, increased muscle strength can have a significant impact on your day-to-day quality of life.
• Improved bone health — Weight training can help reduce the risk of bone conditions like osteoporosis. It can also help prevent injuries such as bone fractures. This is because weight training improves bone density. According to one study, resistance exercise may be the most optimal strategy to improve muscle and bone mass in postmenopausal women. Whether you have bone health conditions already or simply want to reduce your risk in the future, weight training can be an excellent solution.
• Long-term health benefits — The benefits of weight training are long lasting. From improving your heart health to lowering your risk of chronic disease, weight training enables you to reap its rewards for years to come. In addition, weight training can improve your quality of life by increasing your energy levels and ability to engage in athletic activities.

Beginner weight training exercises for women

Starting weight training can feel intimidating. Fortunately, engaging with beginner exercises can help you get started with simple, stress-free workouts. Here are some of the best weight training exercises for a newcomer:

• Squats — Squats are a great strength training exercise. Traditional squats work out many parts of your body, from your calves to your core. With weights in your hands, squats can become even more effective. To do squats as a weight training exercise, start with either one relatively heavy weight or two smaller handheld weights. Then, standing with your feet shoulder width apart, lower your hips as if you are about to sit down. Try to bring your hips below your knees. After holding this position for a moment, slowly return to a standing position. Your physical therapist can help you determine how many repetitions are best for you. When you do squats, you build strength in your legs, glutes and core. This makes it a great lower body exercise.
• Lunges — Like squats, lunges are a good exercise to modify with weights. With weights in both of your hands, take a large step forward with one foot. Lower your hips once your foot is planted. When your knees are at about a 90-degree angle, return to standing and repeat with the other leg. Lunges target many of the same leg muscles as squats. In addition, they can help improve your balance. If you have any balance and gait issues, your physical therapist might recommend lunges as a core part of your exercise routine.
• Dumbbell curls — If you want to train your upper body, dumbbell curls are an excellent exercise for strengthening your biceps and other upper arm muscles. Curls can also build muscle in your forearms, improve your grip strength and enhance joint stability at your elbow. When you’re ready to try this exercise, hold a dumbbell weight in each hand. Your physical therapist can work with you to figure out the ideal weight. When weight training, it is important to use weights that are heavy enough to build strength. However, knowing your limits is also crucial to safety. With the right weights, you can have a workout that is safe and effective. Curls are a fairly simple exercise. Bending at the elbow, lift one hand until it’s around shoulder height. Then you can lower your hand back down before curling with your other hand. Continue alternating for a few repetitions. 
• Dumbbell rows — Dumbbell rows are another great weightlifting exercise. For this exercise, you will need weights as well as a bench or chair at about knee height. Start by standing in front of the bench. You should have a weight in one hand. Next, bend forward. Try to keep your back flat as you bend. Place your free hand on the bench for support and let your other arm hang downward. When you are in position, pull the weight up and toward your ribs. Let your elbow bend behind you. Though this exercise engages the arm, you should feel it most in your upper back. To train both arms, alternate arms with each lift. If you do not have a bench available, you can also do this as a freestanding exercise. However, using a low table or bench is a great way to get extra support as you train your upper body.
• Leg presses — Using a leg press machine can have a major impact on many different leg muscles. These machines offer an intuitive way to exercise your legs as part of your weight training regimen. To use a leg press machine, sit down and place both feet on the lower platform. This platform is connected to weights, and you may be able to adjust the weight based on your capacity and goals. When you’re ready, push the platform away with your feet. You should feel the press in your glutes, thighs, calves and knees. After extending fully, you can slowly return the platform to the starting position. Your physical therapist may recommend between 10 and 15 repetitions for this exercise.

How to start weight training for women

Want to weight train, but unsure where to start? Starting a weight training program can be simple as well as rewarding. When you’re looking to start a new exercise plan, it’s important to first set clear goals. Common goals include losing weight, preparing for a sports event and improving overall health. Having specific, achievable, concrete goals can keep you focused and motivated with your new exercise routine.

Guidance can also play a crucial role. Starting a weight training program with the support of a physical therapist can have major benefits. Your physical therapist can help you each step of the way, from recommending exercises to helping you adjust your routine as you make progress. A physical therapist can also ensure that you use proper form, which is essential to getting the best workout and avoiding injuries.

Start your weight training at Lattimore Physical Therapy

Are you ready to start your weight training routine? You can get professional guidance at Lattimore Physical Therapy. Working with one of our physical therapists, you can develop a personalized exercise plan and start working toward achieving your goals. With top-notch facilities and a staff of dedicated experts, we are here to help you experience all the benefits weight training has to offer.

Contact our team today for more information or to schedule an initial appointment.