Articles

The deadlift exercise is a core movement we’ll use all throughout our lives. Sink back into the hips to bend over and pick up a “dead” weight from the floor. It’s an amazing exercise for women looking for postural improvements, gaining muscle mass, and developing athleticism. Let’s take a closer look.

The farmer carry is one of the oldest movements in history—pick up something heavy, and walk. We love programming it for our female clients because it can help with postural issues, hip stabilizers, and grip strength. Let’s take a closer look.

The barbell front squat is one of our favourite squat variations for women. It’s a great choice because while it hits the quads and glutes, it’s also a full-body exercise that hits the anterior core, upper back, and shoulders as you stabilize the barbell on your shoulders. The BB front squat will help to develop not only an attractive female body but an athletic one too. Let’s take a closer look:

The dumbbell Romanian deadlift is a big compound exercise that targets your hamstrings and glutes. It also improves hip mobility, strengthens your posture, and builds strength from the tips of your fingers to the tips of your toes.

The dumbbell goblet squat is one of our favourite exercises to program for women who want to build muscle. While it’s primarily a lower-body exercise that works the quads, glutes, and hamstrings, it’s also a compound full-body exercise. It’ll also hit the spinal erectors, shoulders, and anterior (front) core because the weight needs to be held up and is in the front of the body. That means the goblet squat will not only help women get the lower-body work that they want to develop a curvier, more attractive body, but they’ll get an athletic and balanced one too. Let’s take a look:

Looking for a good exercise that will help you build a strong and toned lower body? The dumbbell step-up is a great choice. This simple but challenging exercise is a great addition to any workout, hitting the quads, glutes, and hamstrings. Let’s take a closer look.

Shane wrote a deep bench press guide over on Outlift, but I wanted to write a bench press guide specifically for women. After all, men and women tend to approach this lift quite differently. Many women don’t do it at all, sticking to pushing exercises like push-ups.

The bench press is a powerful lift. If you’re a woman who wants to gain more upper-body strength and size, the bench press can be a great exercise to include in your workout routine, especially if you’ve already mastered push-ups.

After going over the basics of the bench press, there are some good progressions and assistance exercises you can take advantage of. Let’s take a closer look.