Strength exercises for women: simple, basic and effective movements

Features of strength training

Strength training involves working with heavy weights. High repetitions, blocks and isolation exercises are foreign to athletes whose training is aimed at developing strength. Naturally, such exercises as, for example, lat pull-downs in a machine or leg press in a machine may well be present in the training process, but as an additional load and not even in every workout.

The main features of strength training:

• Training aimed at developing strength mainly consists of compound exercises.
• The main feature of such training is to reduce repetitions. Typically, the exercise is performed up to five repetitions.
• The number of approaches, compared to the usual training to increase muscle mass, is greater. There may be 6-8 of them.
• The rest time between approaches also increases and ranges from three to five minutes. The rest period may last longer.
• Also, to achieve the effect, exercises are used to develop explosive strength. It's a push and pull.
• The amount of training to develop strength will depend on the working weight. For example, if the weight is 100 percent of your one-repetition maximum (1RM), then the workout that includes that exercise should be done once a week. If the weight is lower, for example, 80 percent of the one-rep maximum, then training can be done twice a week.
• Such training should not be carried out more than once every four days.
• Also, you should observe the speed of the exercise. It usually goes from medium to low. This is necessary so that the body does not get used to the load.

But aerobic exercise is completely irrelevant in the training mode to increase strength.

Particular attention should be paid to the technique of performing the exercises. Firstly, due to correct execution, the risk of injury is reduced, and secondly, the correct technique increases the innervation of the muscles (creates a larger number of nerve endings), accordingly, we get a powerful and better muscle response in all the aspects we need.

To develop strength, use the ladder technique , in which the weight increases with each subsequent approach, and the last approaches are performed with maximum weight (either 80% of the maximum or 100%).

To “break through” the stop in strength development that all athletes encounter, presses with a pause along the movement may be relevant. For example, when performing a bench press: the bench press and lowering of the bar are performed with fixation at the center of the amplitude.

Additional exercises can also be added, which were already discussed at the beginning, these are exercises in simulators, and work with dumbbells, and other types of exercises.

Basic Principles of Strength Development

But first, it is very important to understand the theory in order to understand what is going on with us, and why we need to act in a certain way to gain power. Therefore, I do not advise you to neglect this. Let's not beat around the bush and immediately discuss the main unshakable principles of increasing strength.

If we try to briefly describe this process, we can say that all our muscles and strength increase due to a constant increase in load, namely due to the fact that muscle fibers are damaged during heavy training. Then, during rest and recovery, the brain turns on its powerful functions of “healing” muscle wounds and after this treatment, the muscle increases its mass and grows. But after recovery, the muscle does not return to its original state, but becomes stronger. The body, as it were, compensates for losses and gives energy in reserve to adapt to such training. This phenomenon in bodybuilding is called “supercompensation”.

And it is already becoming clear to us as daylight that in order to develop muscle strength, training should be more powerlifting in nature than bodybuilding. And there is a more detailed explanation for this. It's all about muscle reactions to different types of training. Let's pay attention to 2 main types of muscle growth:

1. Sarcoplasmic hypertrophy is an increase in muscle volume due to the growth of sarcoplasm. Sarcoplasm (or cellular fluid) is that part of our muscles that does not contract and its growth is stimulated by an increase in mitochondrial proteins and metabolic reserves of our muscles (for example glycogen and creatine phosphate). Growth may also be affected by a denser network of blood capillaries. Bodybuilders strive for this type of growth because they use a high-repetition training style (8-20 reps per set) , which increases sarcoplasm the most. Such hypertrophy is short-lived and therefore requires constant “pumping” both in terms of training and in terms of special nutrition, which must include creatine.
2. Myofibrillar hypertrophy is an increase in the volume of protein cells (myofibrils), which are responsible for the process of contraction of our muscles. Along with the increase in volume, the density of this matter also increases. This hypertrophy significantly increases strength performance. It is more complex and takes a long time, but the result is much more durable. Powerlifters focus on this type of hypertrophy, as they lift very heavy weights a small number of times (5-10 repetitions per approach) .

The picture will help you see everything written above clearly, please note:

Myofibril (translated from Latin as “fiber”) is the thin threads of our striated muscles, or cells. They can reach up to 20 cm in length. These threads are cylindrical in shape and mostly consist of two types of fabrics.

• Actin myofilaments (consist of actin) are thinner filaments and respond well to aerobic exercise (running, aerobics, cardio, in short, where endurance is needed and you need to sweat).
• Myosin myofilaments (composed of myosin) are thicker protein structures. They are the ones that interest us when it comes to developing muscle strength and mass. This type of muscle fiber responds well to strength training, where you need to lift heavy weights.

2/3 of our muscles and muscle cells consist of myofibrils, the main task of which is to tighten the muscle fiber under the influence of a nerve impulse.

I provided all this information so that you yourself can make a reasonable and meaningful conclusion: to increase strength, you need to train primarily in a strength style with heavy weights and a small number of repetitions. But it is not correct to train only in this style, since you need to develop all types of muscle tissue and cells comprehensively, also using high-repetition training.

It is problematic to develop strength at home, so we immediately go to the gym.

Who needs muscle strength training and when?

In addition to weightlifting athletes, powerlifters and athletes of various bench press competitions, strength training is relevant for bodybuilders who, with its help, overcome the “plateau” in achievements when the usual training and nutrition are no longer able to increase the volume and mass of muscles.

These exercises are also performed by some athletes in other sports, for example, as always, a brilliant example is American football players. Of course, although the training of football players consists of exercises aimed at increasing strength indicators, nevertheless, the training is aimed at the overall development of indicators.

The best exercises for strength

The best set of exercises for development were and remain basic exercises: Here are just a few of them:

• Squats.
• Bench press.
• Deadlift (see how to do it correctly)
• Bent-over barbell row.
• Military press (pressing the barbell up while standing or sitting, comprehensively works the deltoids).
• Standing biceps curl.
• French press (triceps).

All of them are good because they involve a large number of fibers in your muscles and contribute to the best development of strength.

Scheme “Stronglifts 5×5”

This is a simplified version of the classic 5x5 pattern. It is simple, effective and does not require long periods of time in the gym. This program includes two workouts in total.

Workout "A":

1. Barbell squats – 5x5;
2. Bench press – 5x5;
3. Bent-over barbell row – 1x5.

Workout "B":

1. Barbell squats – 5x5;
2. Standing barbell press – 5x5;
3. Deadlift – 1x5.

Only 3 workouts per week. There should be at least one rest day between workouts. The training process is structured in the same way as in the “Starting Strength” program: in the first week we do workouts A, B and A, in the second - B, A and B.

How to properly warm up before training?

Start with two sets of 5 reps with an empty bar, whether you're doing squats, bench presses, or standing presses. Then add 10-20 kg and do 2-3 repetitions. Continue adding 10-20 kg at a time and doing 2-3 repetitions until you reach your working weight. Don't rest for long periods between warm-up sets to avoid stretching out your workout. For deadlifts and bent-over rows, do not do sets with an empty bar. Without discs, you will not be able to place the barbell on the floor; you will have to keep it in the air all the time.

Never start working on a 5x5 pattern without warming up. This will make the weight feel heavier than it actually is, you will do fewer reps, and you may get injured. Start with an empty bar so you get the hang of the technique.

Doing cardio before strength training will not be enough. This may work against you. Too much cardio before your workout will tire your legs and make it harder to squat with heavy weights.

How to increase working weight?

The principle of progression is simple: add 2.5 kilograms each time for each exercise. Yes, so in a week you will increase your squats by 7.5 kilograms. Beginners can do this quite well. For experienced athletes - impossible.

Rest time between sets

Rest 2-5 minutes between sets.

What to do if there is no progress?

If you can't complete the set number of repetitions, you need to take a step back.

How to work with a set of strength exercises

The founder of this training complex is professional bodybuilder Flex Wheeler .

The main emphasis in these exercises is on complex sets . They are also often mistakenly confused with supersets, where exercises are performed without rest on antagonist muscles , for example, biceps curls and bench presses in a block machine.

In turn, for complex sets the following combination of exercises will be correct, for example for biceps: standing biceps lift, and concentrated dumbbell biceps lift.

Now you should understand the difference between complex sets and supersets .

In the complex under consideration, strength exercises related to complex sets will be used. Also, do not confuse complex sets with complex exercises; in the first case, there is an emphasis on isolated exercises, that is, those that specifically train one muscle group, and in the second case, exercises that involve several muscle groups, for example, bench press lying down, includes the chest, shoulders, and triceps in the work.

Now let’s move on directly to the best complex exercises for all muscle groups (training sets) for bodybuilding, from Flex Wheeler.

Barbell curls on a Scott bench

What weight of barbell to increase strength with?

an intensity of 60-70% of 1RM is needed for resistance training . Roughly speaking, if your maximum barbell weight with which you can squat once is 100 kg, then the most effective training weight for increasing strength is 60-70 kg.

Scientists confirm: according to the results of a meta-analysis (Rhea et al, 2003), the optimal intensity for untrained (less than a year of continuous training) is 60% 1RM .

Significant increases or decreases in weights relative to 60% RM should not be used. The effectiveness of training in untrained subjects decreased at an average training intensity of 80% 1RM .

For people with a high level of fitness, the ACSM recommends an intensity of 80-100% 1RM to increase strength..

The Best Strength Training Programs for Beginners

If you're used to high-rep, high-rep volume training, switching to strength-based circuits can feel overwhelming at first.

You'll be benching, pulling, and squatting some really serious weights. Depending on what training program you follow, you will train some parts of your body less often and others more often. Overall, you will be less tired from your workouts. You will rest much longer between sets. Training will take less time.

Don't be surprised if, after switching to a strength training program, you find yourself wanting to do more exercises, rest less between sets, or train more often. Don't make this mistake. You don't yet realize how quickly you can fall into overtraining if you do too much strength work.

Remember that your goal during strength training is to get stronger, not to burn as many calories as possible or to pound out your muscles.

If you don't have much experience in the gym yet, we recommend sticking to one of these programs.

Scheme "5x5"

This training program was developed back in 1976, and it was originally centered around three exercises: the bench press, the squat, and the clean. She looked like this:

Monday (hard training):

1. Barbell clean – 5x5;
2. Bench press – 5x5, 1x10;
3. Barbell squats – 5x5, 1x10.

Wednesday (easy workout):

1. Barbell clean – 5x5;
2. Incline barbell press – 5x5, 1x10;
3. Barbell squats – 5x5.

Friday (medium workout):

1. Barbell clean – 5x5;
2. Bench press standing behind the head – 5x5, 1x10;
3. Barbell squats – 5x5.

How to choose the right working weight in approaches?

For each exercise, you start with light weights and gradually increase it. During heavy training, we select the working weight as follows:

1st approach – 35% of the maximum result when working for 5 repetitions.

2nd approach – 70% of the maximum result when working for 5 repetitions.

3rd approach – 80% of the maximum result when working for 5 repetitions.

4th approach – 90% of the maximum result when working for 5 repetitions.

5th approach – 100% of the maximum result when working for 5 repetitions.

For light training, we select the working weight as follows:

1st approach – 25% of the maximum result when working for 5 repetitions.

2nd approach – 50% of the maximum result when working for 5 repetitions.

3rd approach – 55% of the maximum result when working for 5 repetitions.

4th approach – 65% of the maximum result when working for 5 repetitions.

5th approach – 70% of the maximum result when working for 5 repetitions.

A set in which you work for 10 repetitions is performed with a weight of 55% of the maximum result when working for 5 repetitions.

For a medium-heavy workout, we select the working weight as follows:

1st approach – 30% of the maximum result when working for 5 repetitions.

2nd approach – 55% of the maximum result when working for 5 repetitions.

3rd approach – 65% of the maximum result when working for 5 repetitions.

4th approach – 70% of the maximum result when working for 5 repetitions.

5th approach – 80% of the maximum result when working for 5 repetitions.

A set in which you work for 10 repetitions is performed with a weight of 65% of the maximum result when working for 5 repetitions.

Useful article: “If you want to gain weight and muscle mass quickly.”

How to increase working weight?

It is recommended to increase the working weight in each exercise by 2.5% per week. For example, if at the start of the program your working weight in the bench press is 100 kilograms (for 5 repetitions), then the weight should be selected as follows:

Week #1

Bench Press (Heavy Workout):

1st approach – 35 kg (35% of the maximum result for 5 repetitions).

2nd set – 70 kg (70% of the maximum result for 5 repetitions).

3rd set – 80 kg (80% of the maximum result for 5 repetitions).

4th approach – 90 kg (90% of the maximum result for 5 repetitions).

5th approach – 100 kg (100% of the maximum result for 5 repetitions).

A set where you work for 10 reps is performed with a weight of 80 kg (80% of the maximum result when working for 5 reps).

Week #2

This week you increase last week's results by 2.5%. Now your maximum weight for 5 repetitions is 102.5 kg.

1st approach – 35 kg (35% of the maximum result for 5 repetitions).

2nd set – 70 kg (70% of the maximum result for 5 repetitions).

3rd set – 85 kg (80% of the maximum result for 5 repetitions).

4th set – 92.5 kg (90% of the maximum result for 5 repetitions).

5th approach – 102.5 kg (100% of the maximum result for 5 repetitions).

Because you increase the maximum weight quite a bit, the weight does not change in the first and second sets. In the third week, increase the working weight by another 2.5% and continue in the same spirit.

Rest time between sets

Rest 2-5 minutes between sets.

What to do if there is no progress?

If you can't complete the set number of repetitions, you need to take a step back. Work with the same weight you worked with 4 weeks ago.

Strength training and muscle gain

There are three main ways to stimulate muscle tissue growth:

1. Progression of loads;
2. Muscle damage;
3. Fatigue of muscle cells.

The most important of this is the progression of loads. The easiest way to do this is to constantly increase the working weights.

As a result of this, the muscles receive microtraumas - microscopic cell damage that occurs under heavy load. The body needs to be “repaired” after these microtraumas; this requires proper nutrition and rest. Then the muscles will recover, and the muscle cells will be able to cope with the subsequent load.

Fatigue of muscle cells occurs due to intracellular and extracellular changes that occur because the muscles are constantly contracting. When you push yourself to the limit and reach muscle failure, the muscle cells become fatigued.

Working with heavy weights and low repetitions increases strength and causes severe muscle damage. Lighter work with higher reps means more time under tension but causes less muscle damage.

Many will disagree with this, believing that pumping not only grows muscles, but also increases strength. This is wrong. But what's surprising is that strength work is also great for gaining muscle mass.

If you want to reach your full genetic potential, you need to do more strength training and less bodybuilding style training.

Many people do not understand this and cite the example of famous fitness models with chic shapes who do hundreds of repetitions in training. But you need to understand that when using anabolic steroids, the process of gaining muscle mass becomes easier than ever: you just pump and grow. In this case, it is advisable to work in a large repetition range. With high testosterone levels, muscles grow faster, but joints and ligaments cannot keep up with them. Because of this, injuries often occur.

If an amateur athlete trains in the same style as those using pharmacology: high volume, high number of repetitions, drop sets, super sets, etc., there will be practically no results. You will fatigue the muscle cells, but this is a weaker stimulus for growth than progressive loads. The results will be very slow.

Often in bodybuilding training, isolated exercises prevail over basic ones. This way, progress will be even less, since muscle mass gain is also influenced by the number of muscle cells under load.

Get strong to get muscular. There is no way without this. However, this does not mean that an amateur athlete cannot work in a high repetition range. High repetitions are suitable for experienced athletes, but they will never replace strength work.

Scheme "5/3/1"

The “5/3/1” training program is one of the most common because it is intuitive, does not require specific equipment, and the workouts are quite short. And most importantly, it brings the desired results.

In total there are 3-4 workouts per week:

1. Barbell squats and assistance work;
2. Bench press and accessory work;
3. Deadlift and assistance work;
4. Standing press and auxiliary work.

Each microcycle of training according to the “5/3/1” system of four conditional “waves”.

After completing all stages, everything starts all over again. The microcycle is built as follows:

Wave No. 1

Wave No. 2

Wave No. 3

Wave No. 4

Initially, the 5/3/1 program calculates 90% of your one-time maximum, and not of your 5-rep maximum, as in other strength programs. In approaches where “+” is indicated in the number of repetitions, you need to do as many repetitions as possible. Each workout consists of a warm-up and three hard working sets. Due to such a small amount of work, the 5/3/1 program is subject to a huge stream of criticism. But this does not change the fact that it works.

It won't suit everyone. If you have several years of strength training in the gym under your belt, 5/3/1 is not the best choice. However, beginners can achieve serious results using this approach. Especially if you include “auxiliary” work in the program (more on that later). This way you will create a combined training style, combining strength training and work on the “beach” muscles.

Depending on how often you train, the program will vary. If you train 4 times a week, each microcycle will last 4 weeks. If 3 times – 5 weeks and 1 day. For four workouts per week, the program looks like this:

Week #1

Week #2

Week #3

Week #4

If you train 3 times a week, the whole process will take 5 weeks and 1 day, which is how long it will take to complete all 16 workouts.

Week #1

Week #2

Week #3

Week #4

Week #5

Week #6

How to properly warm up before training?

1st approach – 40% of the one-time maximum for 5 repetitions;

2nd approach – 50% of the one-time maximum for 5 repetitions;

3rd approach – 60% of the one-time maximum for 3 repetitions.

Between warm-up sets we rest for 60–90 seconds.

How to increase working weight?

Your goal is not just to increase your one-time maximum, but to make continuous progress after each microcycle. When you have completed one microcycle, increase the maximum weight on the bench press and standing press by 2.5 kilograms, and on the squat and deadlift by 5 kilograms. Calculate further weights based on the current result. If you feel that in the last, heaviest sets, you still have the strength for a few repetitions, do them.

Rest time between sets

Rest 2-5 minutes between sets.

What to do if there is no progress?

If you have stagnation or even regression, complete your microcycle, and then reduce the one-time maximum from which you start by 10% and start over. This should be done only in those exercises in which the result does not increase. Do the rest as usual.

Risks of heavy lifting with weights

The main question is how to develop strength in yourself. The Internet is full of videos on how to increase strength, where they will show you exercises to develop strength. But there are other videos in which people tear their muscles doing the same exercises. And these are not the worst consequences.

Muscle strength is a trainable thing, but “genetics”, nutrition, and the correct courses will play a huge role in your results (if you have chosen professional sports, there is no way without this).

Also remember that every person has a margin of safety. The rapid development of strength is fraught with the risk that one day something will not withstand - at best there will be a sprain, in the case of moderate severity - a muscle rupture, and at worst - a rupture along with a bone fracture.

This is a very clear illustration of the fact that there is no need to rush in developing muscle strength. You need to overcome yourself slowly, carefully.

Proper technique protects against injury, but not completely. Muscle strength increases faster than tendon strength. Hence the risks.

For example, let's look at a strength exercise like the deadlift.

The muscle strength of the legs and lower back, if developed, grows well. However, some people are not interested in developing the strength of the upper belt at all. And so, you can find a number of cases of biceps being torn off while lifting a barbell from the floor. Because the lower back and legs are pulling, but the arms can’t stand it. And the most extreme case is a spinal injury at the top of the exercise.

Often muscle strength grows faster, but the tendons do not keep up, and the bones also do not have a sufficient margin of safety for working weights. Hence the injuries, often quite serious.

Most lifters live with herniated discs. They are young and have no idea what this will give them when they turn 50. And those who are already 50 years old, for some reason, do not do deadlifts and squats, replacing them with other exercises that eliminate the vertical load on the spine.

Thus, an ill-conceived powerlifting training program can lead to tears, sprains and fractures. Therefore, if you do not have a good experienced coach, do not engage in amateur activities and do not try to set strength records.

Again, if you do not work for the sake of great sport and do not chase speed, then within a few years you will come to high-quality personal records, avoiding injuries.