Top 5 Lifts for Women

crossfit-534615_640The most common thing you see women do in the gym is cardio. If they do lift weights you’ll see them lifting 5lb dumbbells and do endless amount of reps. Women need to lift challenging heavy weights just like men to build muscle. Even though machines do provide a certain amount of stimulation to build muscle, nothing beats working out with free weights and compound exercises. In this article, we’ll go through the top exercises (mostly free weights and compound movements) for women to build muscle.

1. DEADLIFTS

Deadlifts are an amazing exercise, its a full body exercises that works out every muscle in the entire body. Deadlifts work the legs, back, traps, abs, obliques, ect. Its a must for building the entire body! DO THEM!

2. SQUATS

Squats are the most important and effective exercises for overall leg development.  Barbell squats is a compound movement that works out the entire upper legs, quadriceps, hamstrings and glutes. Just like deadlifts, YOU HAVE TO DO THEM! Its a must for sexy and tone legs.

3. LUNGES

Lunges are the best exercise to target the glutes, hamstrings, and the quads. This type of exercise will tighten your legs and your butt to give those tone legs you always wanted!

4. PULL UPS

Pull ups are the perfect exercise that works your back, biceps and forearms. Most gyms you go to will have an assisted pull up machines just incase if you can’t do a pull up this type of machine will allow you to do pull ups with less body weight.

5. DIPS

Dips work your chest, shoulders and tricep muscles. Its a great exercise for the upper body especially with your shoulders and triceps. Just like the assisted pull up machines, dips also have assisted dip machine so it’ll allow you to do dips less than your body weight.