Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights

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(as of Aug 09, 2025 07:18:04 UTC – Details)

Your starter guide to greater strength

You deserve to feel powerful, both inside and out. And no matter your age or fitness level, Weight Training for Women is your guide to building strength with free weights. Jumping into a new lifting routine can seem intimidating, but this body-positive book on strength training for women does the heavy lifting for you (pun intended), by walking you through the basics of developing a weightlifting program that helps you get stronger and healthier on your own terms.

Whether you’re at home or at the gym, this book features step-by-step instructions and illustrations for dozens of weight training exercises so you can build total-body strength. Plus, with advice on proper nutrition, gym etiquette, pre- and post-workout best practices, and beyond, you’ll have everything you need to maintain a life of lifting.

Weight Training for Women includes:

Strength of all sorts―Weight training can also aid in preventing injuries, increasing bone density, improving cardiovascular health, and even boosting your mental and emotional well-being.

Helpful training tips―Every exercise includes tips for executing the movement safely, for adjusting the intensity, or for modifying if you have limited access to equipment.

Design your workouts―Learn how to build your own weight training programs, how to effectively and safely schedule your week of workouts, and more.

This is your complete, user-friendly reference for building wellness with weight training.

From the Publisher

Strengthen your body with clear, illustrated exercises like:

Reverse Fly

This exercise is really good for working some of the smaller muscles in and around your rotator cuff muscles. It’s also a great way to improve your posture and overall strength. This movement is similar to Bent-Over Rows but is much more difficult due to the use of smaller muscle groups.

Curtsy Lunge

This is another exercise that works your muscles in a different plane of motion: the transverse plane. This movement also helps strengthen your vastus medialis oblique, which is a thigh muscle that is often underactive. Strengthening this muscle can help reduce the risk of knee injuries in females, especially female athletes who play sports that involve cutting movements, like soccer, basketball, and tennis.

Standing Bicep Stretch

This is one way to stretch your biceps so that you don’t catch a cramp following your isolated weight lifting. You may notice your elbows staying in a bent position after a bicep workout because your biceps have shortened. It’s important to stretch your biceps to restore them to their original length. Tight, shortened biceps can cause your shoulders to round forward, which in turn will affect your shoulder mobility.

Publisher ‏ : ‎ Callisto
Publication date ‏ : ‎ May 12, 2020
Language ‏ : ‎ English
Print length ‏ : ‎ 182 pages
ISBN-10 ‏ : ‎ 1641527382
ISBN-13 ‏ : ‎ 978-1641527385
Item Weight ‏ : ‎ 15.2 ounces
Dimensions ‏ : ‎ 7.5 x 0.44 x 9.25 inches
Best Sellers Rank: #76,396 in Books (See Top 100 in Books) #101 in Weight Training (Books) #116 in Sports Training (Books) #194 in Nutrition (Books)
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