Author: Lauren Certo

I spent years skipping out on strength training. First off, that side of the gym is always filled with intimidating meatballs lifting at least seventy-five pounds. I knew the minute I ventured over to that area, they all would look at me with their roided out eyeballs thinking, “look at this girl grabbing the 12 lb. weights.” Secondly, I had no idea what I was doing or which exercise would make me look like I wasn’t about to fly away with my chicken wings.

The Sports Goods Manufacturers Association says that over 80% of women opt out of strength training. Let’s not allow the fear of the judgmental juiceheads to defer us from getting arms like Lady Obama! Not only is strength training good for the muscles—it can boost your metabolism which in turn can help you burn more calories. If you swap your regular cardio-heavy routine with some hardcore reps at least 3 times a week–you can lose up to 10 lbs in a year. Booyah! Lifting some iron can also reduce the risk of osteoporosis which yes, our twenty-something selves don’t have to worry about now, but it will help build bone density now that you can maintain for a strong and healthy life.

Yes - You can look like this.

So ladies drop those pink little weights and join the big boys! Here are some quick helpful exercises to get you started:

Dumbbell Pullover

-Lay down on an exercise bench, hold dumbbell with both hands, and extend arms over your chest.

-Lower weight behind head and return to start position, 15 reps.

Overhead Triceps

-Hold dumbbell with both hands, bring dumbbell overhead, extending arms with elbows.

-Keep elbows for bowing out to the sides.

-Concentrate on keeping your core tight and neck and spine aligned.

Hammer Curls

-Dumbbell in each hand—gripping with palms facing inward.

-Curl arm to the front of your body, keep palms facing inward.


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