Weight Training Program for Women

Women benefit greatly from weight training routines. Increased strength, muscle mass and bone density are achievable through progressive weight training. Regular strength training can also increase a woman's metabolic rate, which helps to burn excess fat.

Basic Exercises

Multi-joint or "compound" barbell exercises are the most efficient way to improve strength and muscle mass for men and women. The best multi-joint exercises are the squat, dead lift, bench press and military press.

More Exercises

Many other exercises can be incorporated into a weight training program to improve overall strength and development. Exercises using dumbbells as well as body weight exercises such as pull-ups, chin-ups, push-ups, lunges and dips are all good choices. Resistance machines can also be used.

Dietary Notes

Eating a balanced diet with enough protein to aid muscle recovery and growth (around 1 g per pound of body weight per day) is important. Sticking to whole foods, drinking plenty of water and avoiding excessive salt, refined and process foods is also beneficial.