Upper Body Workout For Women (Exercises To Keep You Strong)

Isn’t it great to be living in an era where women can freely celebrate their femininity and strength at the same time? One of the best things about this modern generation is that women can now have the same benefits as men. Like for instance, going to the gym and getting pumped up. You can get fit with this machine and start your upper body workout for women right away.

Isn’t it great to be living in an era where women can freely celebrate their femininity and strength at the same time? One of the best things about this modern generation is that women can now have the same benefits as men. Like for instance, going to the gym and getting pumped up. You can get fit with this machine and start your upper body workout for women right away.

 

Key-Points In Building Upper-Body Strength

Upper body workout for women is composed of many factors. This workout routine enhances muscle strength, resistance, and endurance. It is usually focused on arms, chest, back, core, and shoulders. It’s also an effective fat burning exercise that minimizes the risk of injuries as it builds stronger bone density. experts recommend upper-body training at least two to three times a week for men and women.

woman in gymYou can reach optimal results by making sure that you include the following body parts in your routine:

 

Importance Of Upper Body Workout

Apart from the obvious reasons like improving the upper body strength and back muscles, the upper body workout routine also delivers many health benefits for your body.

Listed below are the reasons why building upper body strength is essential in keeping you strong and healthy:

  • It promotes good heart health. Researchers have strongly believed that even a simple upper body workout routine can have a great impact on maintaining a healthy heart. In fact, women do not have to perform a bodybuilder level type of exercise, your workout routine just needs to include upper body workout regularly.
  • It corrects posture. Since this kind of exercise can strengthen the back muscles, your posture will significantly improve over time. Once your muscles are strengthened, slouching will no longer be your problem. You can also try these exercises for better posture.
  • It protects you from injuries. Your upper body plays a vital role in almost everything you do. Making it very important for you to build strength and resistance. According to studies, a strong upper body reduces the risk of certain injuries or minimize their severity.
  • It enhances your other workouts. Whether it’s leg day or cardio workout, a strong upper body provides support in achieving optimal workout routines.
  • It strengthens your bones. Did you know that as we get older, our bones are starting to get weak as well? While calcium may help, resistance training can improve your bone density and maintain its strength and health. Something that women really need as they are most active in doing several chores, may it be at home or work.
  • It gives a feel-good sensation. This goes to all kinds of workout routine, whenever you exercise, your body releases a happy hormone that energizes you and gives you a positive outlook. In short, it boosts your mind and body at once.

 

Upper Body Exercises For Women

Resistance training is something that women can actually do anywhere, anytime. As long as you have the basic tools such as a workout mat, resistance bands, and a few weights, then you’re good to go.

GPs at Omnicare Medical clinic say that the first thing to do is to prepare your body for what’s to come, stretching and warming up are important to prevent injuries and getting out of balance. Warm-ups are most effective if you will target the areas that you will work out with for the day.

You may also opt to start by doing a light cardio routine like walking just to jumpstart your heart rate and increase blood flow. This will surely put your mind and body in the perfect condition while executing your upper body workout routine. According to fitness experts, a complete warm-up should last for at least 10 to 12 minutes.

We are now down to the most waited part, the best exercises for women who are aiming to strengthen their upper body.

Check out these easy-to-follow exercises that you can add to your workout routine to toughen up that muscle of yours:

  • Dumbbell curls. To start, stand straight or sit with proper posture. Firmly hold two dumbbells on each of your hands and maintain close contact between your elbow and torso. Lift the weights up towards you but make sure to engage your biceps every time you do this. Perform this 10 to 15 times and repeat 2 to 3 times.
  • Triceps kickback. For this one, you will need to stand with your knees slightly bent. Bend your upper body forward but keep your back straight at all times. Now hold two dumbbells and bring them back and forth while engaging your core and triceps.
  • Triceps dips. You will be needing a sturdy chair for this exercise. Sit on the edge of the chair, place your palms on each side, and rest your feet flat on the floor. when your ready, move your body away from being the chair and inhale as you begin lowering your body, exhale at the bottom and pull back up, then repeat.
  • Band pull. This is a back and arm exercise that women can add to their workout routine. Just simply stand straight while holding the two ends of a resistance band. Extend your arms forward and start pulling the band outwards until your body is on a T-form.
  • Wall angel. Women will most likely enjoy this workout as it does not need much effort. Stand firmly against a wall facing outward. Slightly bend your knee so you can fully support your upper body. Extend your arms upwards, make sure that it is also in contact with the wall. Start by sliding your arms down against the wall until their just below your shoulder level. Hold for a second and raise them back up.
  • Chest press. Men and women are very fond of this upper body workout as it can significantly improve the appearance of their chest. To do this, lie down on your exercise mat and hold two dumbbells firmly. Extend your arms up and down while engaging your arms and chest.
  • Mountain climbing exercise. Put yourself in a planking or push-up starting position. Once you’re ready, bring one of your knees towards your chest, then as you put it back to its position, use the other one to perform the same movement, like you are actually climbing a mountain.

As you can see, strength training is not only for men but for women too. Boost your upper body strength by incorporating exercises like the ones above and you will surely gain more muscle mass in no time!

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