Stand holding medium-weight dumbbells at your shoulders, elbows pointing forward, core engaged. Keeping your core tight and your chest up, lunge backwards with your right knee, stepping backwards then lowering that knee until it touches the ground or until your left thigh is parallel with the ground. Pause, then drive back up and repeat the process on the other leg. Alternate legs until time expires. Do 3 sets.
There are a lot of misconceptions about strength training for women, and there are a lot of reasons for those misconceptions. Women are less likely to be represented in exercise research, women are less likely to take part in strength training or compete in strength sports, and there are still a lot of societal biases against women lifting (heavy) weights.
If you’re new to strength training, simply moving and manipulating the weight of your own body can lead to some desired adaptation within your body in terms of getting stronger and adding muscle mass. In fact, it’s vitally important to master the basics of movement and being able to comfortably handle your own body weight before you add external load (i.e., anything you can add to increase the resistance of a movement, like a band, a sandbag, a chain, a kettlebell, a dumbbell, or a barbell).
The general guideline for an active individual's intake of protein is about one gram of protein per pound of bodyweight. If you weigh 135 pounds, you would aim to eat approximately 135 grams of protein. Since it's difficult to consume that much protein in two or three meals, people tend to spread it out over multiple meals and ensure that some form of protein accompanies every meal.
Bodyrock.tv is one of the forerunners in online exercise videos. This popular health and exercise blog is dedicated to weight loss, fitness, beauty, food, love and relationships. “Bodyrockers” find daily at-home workouts that are either laid out with descriptions and pictures, or that are instructed in video format. All of the online workouts can be done with minimal equipment.
Perform three dumbbell weights sessions. You have easy access to weight training gear at the gym, where free weights and machines are at the ready. But dumbbell lifting can be done easily at the gym or at home. Try having dumbbells conveniently placed in the house so that it's easy to pump out a few dozen repetitions in between other activities or even while watching TV, videos, or listening to music. Check out the beginner resources to get familiar with how weight training works.
Proper strength training also improves posture and alignment, and can help with pelvic floor and incontinence issues. Historically, these were thought to be issues only “older women” have to deal with, but recently, these issues have been popping up for younger women, as well. Whether that’s because more women are engaging in more strenuous activity (like box jumps, double-unders, heavy deadlifts), or women are simply more comfortable talking about it, it’s definitely affecting women of all ages.