Women’s Strength Training – Ultimate Strength Training Plan Without Equipment

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Women’s Strength Training – Ultimate Strength Training Plan Without Equipment

The fitness industry is an interesting space in so many ways. There are several ‘schools’ of thought. There are different kinds of workouts and fitness routines. You can also choose training routines based on age, gender and specific health concerns too. According to an official source in the health industry, when it comes to women’s fitness, there are several choices to be made and one of them is to adopt strength training routines without any extra equipment.

Here are a few ways in which women can become stronger with simple exercises that do away with extra or gym equipment.


There is a reason why this exercise is popular. It works out:

  • Calves
  • Quads
  • Your sense of balance and makes it better.

Place your left leg ahead of the right and slowly lower your body as far as you can. Keep your back completely straight. Your right knee should almost touch the floor. Hold this position and then come back smoothly and slowly. Repeat with the right leg in front. Your arms should be held to your sides.

Push ups

This is also a classic move and has withstood the test of time because it delivers stronger muscles, if you have never done pushups before, start with wall pushups. These are performed in a standing position with your hands on a wall. You can then move lower to the floor once you have gained in strength and confidence. Of course, you can make further progress by going in for one-armed pushups too.


Build core muscles and flattens your stomach! The plank is all about holding a position just short of a full push up. There are many ways to do a plank. The forearm plank will see you lying face down with legs extended fully. You raise yourself so that the only points of contact between your body and the floor are your toes, forearms and hands that are clasped together.

Plank For Women

Women Doing Plank

You could try variants such as:

  • Straight arm plank
  • Planks with arm and leg lifts
  • Side planks
  • Dolphin plank – where you go from the forearm plank to raising your hips till you make a bow-shape.

Step ups

There are many surfaces in and around your home or even your office where you can perform this move. Watch your glutes, hamstrings and adductors getting stronger with this set of exercises. It involves you stepping onto and stepping off a platform. This platform can be created with a chair, your sofa, a low stool and even the steps in your house. You can do this sideways – lateral step ups. You can also do this as front step ups and rear step ups too. Remember to keep your body straight when doing this exercise and keep breathing normally.

Jumping Jacks Exersice

Jumping Jacks in Gym

Jumping jacks

Invest in a high-quality pair of shoes. That’s all the equipment you will need in order to perform this exercise. Remember to keep your movements smooth and break-free. Jumping to place your feet apart and bringing your arms straight up and then reversing the stance should be done as a single move.

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