• Peggi Ingram

Strength Training Workout


It is so important that everyone lift weights not just men. Lifting weights increases muscle mass helping with fat loss, helps in fall prevention, strengthen muscles and bones, tones and shapes the body, and it makes you STRONGER! Who doesn't want to be strong?


And women you will not look like a body builder - just some fine looking muscles!


So here are 7 exercises to get you started. You can start with no weights or even some smaller weights and then increase as you go along.


  1. Bicep Curls - This gives some great defined arms.

  2. Overhead Tricep Extensions - We don't build these small muscles in the back of our arms enough. Also the extensions keeps our flexibility in our shoulders.

  3. Dumbbell Lunges - lunges can be difficult to do properly so start light in the weights if you use any at all to begin with.

  4. Dumbbell Squat with Overhead Raise - anything going overhead you may need to start with some lighter weights but this is a great combo move!

  5. Deadlifts - this is one of my favorites. If you are tight in your hamstrings or you have lower back issues - start out with some lighter weights.

  6. Chest Press - another one of my favorites. Works arms, shoulders and chest.

  7. Dumbbell One Arm Row - this one works the arm, shoulder and most importantly the shoulder blade area.

Do these 7 exercises 12 times each and repeat the set 3-4 times. Maybe start out with heavier weights and decrease as you go along or start out with light weights and each round increase the weights? Your choice.

Video of each exercise can be found here



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