When it comes to lifting weights it is a common scene to see women walk up to some light dumbbells pump out a few curls, and head to the door after cardio is complete. This obviously does not belong in the strength training category.

It isn’t our fault that our fitness strength training lags behind the competition, starting in middle school girls and boys are separated in PE with the girls playing on an old,rolex submariner replica, splinter giving balance beam and boys being introduced to weights. When would we be introduced into weights unless we take it upon ourselves to learn?

Well let class begin.

Of course there are way too many exercises to cover here but there are 4 basic strength training moves that can help any women propel herself into the weight room and feel comfortable.

Open your mind and do not be intimidated by all those big bulky men, You are not going to turn into a muscle woman so again, throw out the fears you may have stored away. These moves are for serious fitess strength training women, Those looking to get “feminine ripped” and look amazing.

So here are the 4 moves you should add to your next workout, if you already are doing them then pat yourself on the back.

Weighted lunge: the lunge is one of those moves you just do not see often enough. This is great for the whole leg. From the inner thighs, to the butt, to the hamstrings and quadriceps, gosh even your calves get hit hard.

When doing a weight lunge (holding weights down by your side) you should be lifting enough to complete only 6-8 reps. Keeping stationary helps this to happen a bit easier. Remember to keep the front knee from over extending over the ankle and your back knee should come close to the ground but not hit it. Complete the reps on one leg and switch to place the other leg in front and repeat.

Pull-ups: that’s right, real pull-ups. Now, don’t; get me wrong. I don’t expect anyone to walk up to a pull-up bar and be able to pull off a complete set. But most gyms have something called an assisted pull-up machine which allows you to have weight that pushes you up for help. This is a great way to get comfortable and with time and decreasing the assistance you will be able to do pull-ups.

They are magnificent for the arms, back,air jordans, core… ok the whole body. You will definitely feel the workout afterwards.

Squat: The squat is close to being king of the weight room. If done right, it works just about every major muscle group you have. The abs are getting worked up, the legs,puma cheap sale, the back, the butt… you get the picture.

Keeping proper form is key to this exercise. It will protect against any injuries and make sure you are getting a terrific workout. Squats are for everyone because you can start with body weight squats,puma shoes cheap, progress to dumbbell squats and then barbell squats.

Make sure to keep weight over the heels of your feet. Sit back as if about to sit in a chair, all the way till quads are parallel to the floor. Feet should be shoulder width apart, feet facing forward. Slowly return to start.

Bench press: This is not scary. It is probably the most popular move in the gym which means it must be good! A good bench press targets more than just the chest. You will feel it in your core, your triceps and biceps. It is best to start with light dumbbells, progess with weight and then try the barbell.

Dumbbells are great over the barbell because of the need to stress the stabilizer muscles to keep balanced.

Fitness strength training is no longer a man’s only activity. The benefits are just too great for women not to get involved. Start spending less time on the treadmill and more on the weight bench. You will see great results and feel so much better!