Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat. If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.

There were 32 comparisons of strength gains in young people, encompassing 1,745 subjects.  In these studies, men got 30.87% stronger, on average, while women got 45.71% stronger. The average difference was 14.84%, with a 95% confidence interval from 10.26-19.42%.  This was a significant difference (p<0.0001) and would be considered a medium effect (d=0.56; 95% CI: 0.39-0.74).  On average, strength increased about 48% faster in young women.

How to do it: "Every woman should do a full-body strength-training routine—such as this one—two days a week," says Perkins. "Then, on top of that, you may add the other components of fitness like yoga, dance, walking, or swimming." (Add one of these 3 new walking workouts that blast fat to your exercise routine.) You can complete all of these moves in one workout, or you can split them up if you're short on time. The key is consistency. Aim to complete 3 sets for each move, and choose a weight that makes it challenging to complete the final rep of each set.
With over four million subscribers, Fitness Blender has become the ultimate resource for at-home fitness videos. With 500+ full-length (from 10 minutes to over an hour long) practices and 25 years of experience between the husband and wife training duo, the channel can easily be used as the only resource to create a full fitness routine. They advertise “no gimmicks,” which is true as you always know what you’re in for—from the titles detailing if equipment is needed to the on-screen timer keeping track of seconds until an exercise is complete. While the videos are completely free, the trainers do offer scheduled programs at a price that is low compared to many in the industry. For a challenge, pick any of the videos with “Brutal” in the title—it will be exactly that.
We’ve gone on the record with our love of MMA conditioning exercises, and that’s why we bookmarked this video. Even the warm-up is jam-packed with explosive movements that’ll get your heart pumping (think high knees and walking front kicks). And once you move into the actual workout, you’re in for even more high-energy exercises, like hopping front kicks, that are sure to condition your body from head to toe.
What she does now: I signed up with a personal trainer to help me learn more about weightlifting and strength training. Sometimes I think people don’t realize the value of having someone holding you accountable and helping you with form, education and motivation. I was determined enough to make the change that I went and purchased several months’ worth of sessions and committed to it. Little did I know that I would fall in love with how lifting made me feel.
Each program is 12 weeks in length. When you've completed your first 12 weeks (Beginner), you can go on to the next 12-week program (Intermediate), and on to (advanced), and so on; or develop your own program by following the principles and guidelines in the Strength Training Contents (on-line "how-to" manual) and the exercise instructions and the demonstrations. And feel assured, our fitness experts will personally help you every step of the way!

Cardio history: I wouldn’t consider myself an avid runner, but it was my top-choice workout before I discovered lifting. I would run on treadmills or trails around a lake or hillsides, do some kind of kettlebell workout, followed by whatever diet fad I was on at the moment. One thing was clear to me: I wasn’t getting any results. Sure, running made me sweat like a maniac and gasp for air every second. But I was also injured quite often. I would consistently hurt my hips, knees and ankles.
How: Stand next to a chair or sturdy object to use for balance. Hold a 5 to 10 pound dumbbell in your right hand and place your left hand on the chair. Focus your effort on your left leg and take a large step backward with your right leg. Use the strength of your left leg to lower down until your right knee nearly touches the floor. Press into your left heel to push upward, and step forward returning to the starting position. That's one repetition. Aim to complete 10 to 12 reps on this side and then complete the same on the other.
My Free Yoga is pretty much exactly as it sounds – if offers free yoga classes for you to enjoy! It is a little different than other yoga options on this list in that it is really a hub for yoga instructors to post their free yoga class videos. The video library is huge and you can search for classes that focus on your specific problem areas. For example, there is a category for those suffering from hip issues and another for those experiencing back pain.
Johanna, I agree with you on the general importance of checking SRs and MAs for these points. But have you thought how these biases would represent themselves specifically *in this very topic*? You sound as if this was an SR on a drug or surgical procedure with a clear risk and direction and means of accomplishing a biased result . Greg subtlely pointed out that this topic is a lot different.
What she does now: I’m really new to the weightlifting, and I love/hate it. I hate it because it is so foreign to me, and I have all sorts of preconceived ideas about who should really be doing weightlifting. Since it’s new to me, and I’m already experiencing a significant shift in the body in terms of inches, I have cut back on my other workouts. I’m doing hot yoga to stretch out and continuing with the swimming.

For an effective workout, select a weight or resistance level that fatigues your muscles after 8 to 12 repetitions. You can begin with a single set and work up to two or three sets as you become stronger. For instruction with specific types of weights and lifts, seek assistance from a trained instructor at a gym, health center, or local community center.

Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If you’re like anyone here at PGN or Team Scivation, this is a dream come true. Time to stop dreaming. Scivation Xtend is the ULTIMATE pre, during and post workout formula ever created. It has even created its own category—Workout Nutrition™. Scivation VasoCharge, formerly known as VasoXplode, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRush™ Blend. Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack™ is here, and it is time for you to get your swole on.


Start standing, holding light-to-medium-weight dumbbells at your shoulders, chest up, core braced. Step your right foot back, then bend at both knees, lowering your torso until your left thigh is parallel to the ground. Press back up to standing, then press the dumbbells straight overhead. Lower them back to your shoulders and do a lunge rep with your left leg. Alternate legs on every rep until time’s up. Do 3 sets.
One popular recommendation for weight loss is going "low carb." The range for what exactly constitutes low-carb varies among different individuals, but in general the target range runs between eating fewer than 50-150 grams of carbs per day. Fifty grams of carbs is equal to about one cup of raisin bran cereal or two slices of bread. It's not difficult to hit that target in one meal, or even a snack. To replace your carb-noshing habits, you'd have to include higher amounts of good fats and protein in your diet.
Place a kettlebell on the floor in front of you, and spread your feet slightly wider than shoulder-width apart. Push your hips back and slightly bend your knees, and grab the kettlebell handle with both hands. Start your swing with a “hike pass” to optimally load your hamstrings, insuring the handle of the bell is higher than your knees. Then explosively snap your hips forward, squeezing your glutes and lifting your chest; as you do this, the kettlebell will swing forward. As it falls back down, guide it back between your legs and, in one fluid motion, perform another swing. Do 3 sets.
The express route to a two-piece starts here: Bikini Body: Absolution. The pair of 20-minute workouts take the burn-and-firm approach to cinching with a cardio-focused session of jumps, squats, lunges and planks, then a toning series of what a reviewer described as "new-to-me ab exercises that kick the typical crunch's booty." Get ready for the wood-chopping arabesque move, one tester jokingly warned. So sore but so sleek!
And this is where my fitness journey truly began. That said, I didn’t go from Cardio Fit Bunny to Girl Who Lifts in a week. I eased in by alternating between my HIIT and cardio-focused program a few days a week and weightlifting the others. After a few weeks, loving the way I felt lifting heavier, I gave my up the fat-burn routines and switched to weightlifting exclusively.
I just want to let you know that this article is absolute gold. You’re the real MVP for conducting a meta-analysis on this topic, especially when it’s so hard to find much research out there. More importantly, you’ve paved a way to explain more fully why strength training is so great for women to women and the benefits of it in comparison to men. Research is not only assuring and affirming, but it’s convincing for people who dabble with the idea of something, so thank you! Anyways, very well done and please keep doing what you’re doing!
I realized in order to get results, though, I would need to start thinking about what I ate. I became hyper-focused on eating clean, and soon was obsessing over everything I ate. If it wasn’t a “clean” food, there was no way I was going to eat it. Eating a piece of chocolate cake would mean all my perfect eating every other day that week was worthless. 
Lie with your back on a bench, glutes squeezed and feet flat on the floor. Hold medium-weight dumbbells directly over your shoulders. Squeeze your shoulder blades. Keeping your left arm straight, lower the right dumbbell to your chest; pause when it’s an inch from your chest then drive it back up. Repeat on the other side. Alternate reps on both sides until time is up. Do 3 sets.
Stand with feet slightly wider than hips, turned slightly outwards. Pull shoulder blades down and back. Keep chest lifted and chin parallel to ground. Tighten core and abdominal muscles, then shift weight to heels. Push hips back as if you’re about to sit on a chair and lower yourself until thighs are parallel or almost parallel to ground. Feet should be firm on ground and knees aligned with second toe, without going past toes. Extend forearms forwards to stabilise yourself [shown]. Avoid tucking tailbone or arching lower back. Return to starting position by pushing through heels.
Since creating the channel in 2014, Caleb Marshall has provided a steady stream of entertaining, heart-pumping and user friendly dance videos that are perfect for a quick cardio session. The videos feature dancers of all levels, and that combined with Marshall’s near-constant comical interjections (not to mention his facial expressions) eradicate any fears of looking silly during the “Cardio Concert.” Further, as each showcases a different Top 40 track, the exercise aspect is quickly forgotten as infectious rhythms take over. Though the videos are short, you can compile a few into a playlist for a longer workout.

It’s also one of the very few ways to make bones denser, a perk that is especially important for women. Lifting something heavy, like a dumbbell, makes bones bear more weight, and in exercise, stressing your bones is a good thing (to a point of course). Bones are constantly remodeling, explains Anthony Hackney, an exercise physiologist at the University of North Carolina. “Your body is always adding calcium to your bones and taking calcium away from your bones,” he says.
First, thank you SO MUCH for posting such amazing information! Second, I’m looking to start this 12 week beginner program and just wondering if the weight should be slightly increased between sets, or just week to week? I have previous lifting experience and we would up the weight in between each set, but haven’t lifted consistently in a few years so just curious what you recommend. Thank you!!
×