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Target multiple muscle groups, increase strength, and build lean muscle with our home workouts. If you're looking to lose weight or just maintain your physique, try cutting back on cardio for a few weeks to focus on these strength training exercises for women that increase metabolism and build lean muscle.

If you're new to weight training, don't worry. We created four-week beginner strength training workouts for women to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. Our women's specific training programs are perfect for any healthy woman who is looking to transform her body through a good weight lifting program.

By building muscle throughout the body—you appear tight, toned, and defined.
The goal is to help you develop lean and functional muscle tone through foundational lifts. The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on sculpting the muscles of the arms.

Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting. The women weightlifter’s movement is now very much established, and we think that’s awesome. That’s why we’ve compiled these workout routines for women to help them on their fitness journey. People found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.

This female weight training program requires you to concentrate on two areas—exercise and nutrition. These are equally as important and work synergistically to promote the perfect physique.

A Beginner’s Guide to Weight Training
Whether your goal is to build muscle mass or achieve a fitter, more toned body, lifting weights can help you get there.

Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and can help keep your metabolism in a healthy state — meaning you’ll burn more calories even when you’re resting.

You don’t necessarily need weights to build lean muscle mass and tone your body. As an example, for some strength training exercises, like pushups or lunges, you only need your body weight to provide resistance. You can expand your at-home workout options with dumbbells.
Kettlebells, which are weighted balls with handles, are another popular option. Many kettlebell exercises work several muscle groups at once, which makes them effective for a full-body workout, especially if you’re short on time.