Articles
Female Weight Lifting Transformations—4 Case Studies
See how these women combined lifting weights, nutrition, and lifestyle changes to see amazing before-and-after transformations. Inside we’ll take a closer look at four women as they set goals, begin lifting weights and eating differently, and see their monthly progress updates.
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Glute Bridges For Women: Overview, How-To, & Workout
The glute bridge is one of the best isolation exercises for building a strong and muscular butt. Building up the butt muscles, such as the gluteus maximus, can help a woman improve her waist-to-hip ratio, help relieve back pain, and improve her athleticism. Let’s take a closer look.
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How to Make a Bulking Smoothie (for Gaining Weight)
Looking to make a smoothie to help with gaining muscle? A homemade bulking smoothie is one of the best tools at your disposal. When you blend food into a liquid, you remove chewing. Without chewing, it’s a lot easier on your appetite, allowing you to reach your daily protein and calorie goals much more easily.
Let’s take a closer look.
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Dumbbell Leg Workouts For Women
Dumbbell exercises are just as good for building muscle as barbell, cable, and machine exercises. That means we can build a full dumbbell leg workout, and it will work just as well as if you were training in a full gym.
The trick is to use a combination of squats (like dumbbell goblet squats) and hip hinges (like dumbbell Romanian deadlifts) and to include a one-legged variation (like a dumbbell split squat, step-up, or lunge). After that, if you want bigger calves, you can add in some calf raises. Or, if you want especially fast glute growth, you could do some extra hip thrusts.
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Deadlifts For Women: Overview, How-to, & Workout
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.
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Farmer Carry Exercise For Women: How-to, Tips, & Workout
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.
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Barbell Front Squat For Women: Overview, Proper Form, & Tips
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:
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How to Do the Dumbbell Romanian Deadlift
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.
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Dumbbell Goblet Squat: Overview, Proper Form & Tips
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:
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Dumbbell Step-Ups: Full Guide for Women
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.
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