{"id":1002,"date":"2024-08-10T04:18:00","date_gmt":"2024-08-10T09:18:00","guid":{"rendered":"https:\/\/athletexpo.com\/weight-training-for-women-exercises-and-workout-programs-for-building-strength-with-free-weights\/"},"modified":"2024-08-10T04:18:00","modified_gmt":"2024-08-10T09:18:00","slug":"weight-training-for-women-exercises-and-workout-programs-for-building-strength-with-free-weights","status":"publish","type":"post","link":"https:\/\/athletexpo.com\/weight-training-for-women-exercises-and-workout-programs-for-building-strength-with-free-weights\/","title":{"rendered":"Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights"},"content":{"rendered":"<div id=\"amazomatic_img_div\" name=\"amazomatic_img_div\">\n<div id=\"amazomatic_img_wrap\" name=\"amazomatic_img_wrap\">\n<div class=\"crf_padding_10\"><img decoding=\"async\" data-src=\"https:\/\/m.media-amazon.com\/images\/I\/51lkFSjZhOL.jpg\" alt=\"item image\" class=\"crf_center_div lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/51lkFSjZhOL.jpg\" alt=\"item image\" class=\"crf_center_div\"\/><\/noscript><\/div>\n<div id=\"amazomatic_buttons_wrap\" name=\"amazomatic_buttons_wrap\">\u00a0<a class=\"crf_named_but amazomatic_btn button purchase amazomatic_buy_now\" href=\"https:\/\/amazon.com\/dp\/1641527382?tag=dreday4u06-20\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Buy Now<\/a><br \/><a class=\"crf_twitt amazomatic_btn button purchase\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?display=popup&#038;ref=plugin&#038;src=share_button&#038;u=https%3A%2F%2Famazon.com%2Fdp%2F1641527382%3Ftag%3Ddreday4u06-20\" onclick=\"return !window.open(this.href, &#039;Facebook&#039;, &#039;width=640,height=580&#039;)\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><img decoding=\"async\" data-src=\"http:\/\/athletexpo.com\/wp-content\/plugins\/amazomatic-amazon-post-generator\/images\/facebook.png\" alt=\"Facebook\" class=\"crf_social_img lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\"><noscript><img decoding=\"async\" src=\"http:\/\/athletexpo.com\/wp-content\/plugins\/amazomatic-amazon-post-generator\/images\/facebook.png\" alt=\"Facebook\" class=\"crf_social_img\"><\/noscript><\/a>\u00a0<a class=\"crf_twitt amazomatic_btn button purchase\" href=\"https:\/\/twitter.com\/intent\/tweet?text=Check+out+%27Weight+Training+for+Women%3A+Exercises+and+Workout+Programs+for+Building+Strength+with+Free+Weights%27+on+%23Amazon&#038;url=https%3A%2F%2Famazon.com%2Fdp%2F1641527382%3Ftag%3Ddreday4u06-20\" onclick=\"return !window.open(this.href, &#039;Twitter&#039;, &#039;width=640,height=580&#039;)\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><img decoding=\"async\" data-src=\"http:\/\/athletexpo.com\/wp-content\/plugins\/amazomatic-amazon-post-generator\/images\/twitter.png\" class=\"crf_social_img lazyload\" alt=\"Twitter\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\"><noscript><img decoding=\"async\" src=\"http:\/\/athletexpo.com\/wp-content\/plugins\/amazomatic-amazon-post-generator\/images\/twitter.png\" class=\"crf_social_img\" alt=\"Twitter\"><\/noscript><\/a>\u00a0<a class=\"crf_twitt amazomatic_btn button purchase\" href=\"http:\/\/pinterest.com\/pin\/create\/button?description=Weight+Training+for+Women%3A+Exercises+and+Workout+Programs+for+Building+Strength+with+Free+Weights&#038;media=https%3A%2F%2Fm.media-amazon.com%2Fimages%2FI%2F51lkFSjZhOL.jpg&#038;url=https%3A%2F%2Famazon.com%2Fdp%2F1641527382%3Ftag%3Ddreday4u06-20\" onclick=\"return !window.open(this.href, &#039;Pinterest&#039;, &#039;width=640,height=580&#039;)\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><img decoding=\"async\" data-src=\"http:\/\/athletexpo.com\/wp-content\/plugins\/amazomatic-amazon-post-generator\/images\/pinterest.png\" alt=\"Pinterest\" class=\"crf_social_img lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\"><noscript><img decoding=\"async\" src=\"http:\/\/athletexpo.com\/wp-content\/plugins\/amazomatic-amazon-post-generator\/images\/pinterest.png\" alt=\"Pinterest\" class=\"crf_social_img\"><\/noscript><\/a><\/div>\n<\/div>\n<p><span class=\"crf_margin_10\"><b> <\/b><\/span><span class=\"crf_float_right\"><b>Click Buy Now for Updated Price. Estimated Price: 7.76<\/b><\/span><\/p>\n<\/div>\n<p> <br \/>\n         From the Publisher                                     <\/p>\n<p>                                          <img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/G\/01\/x-locale\/common\/grey-pixel.gif\" class=\"a-lazy-loaded\" data-src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/8b347c95-8770-4a54-a28b-a1f413627dc8.__CR0,0,970,300_PT0_SX970_V1___.jpg\"><img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/8b347c95-8770-4a54-a28b-a1f413627dc8.__CR0,0,970,300_PT0_SX970_V1___.jpg\">   <\/p>\n<p>                                          <img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/G\/01\/x-locale\/common\/grey-pixel.gif\" class=\"a-lazy-loaded\" data-src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/7cf08935-fc70-4914-a888-460f094e79fb.__CR0,0,970,300_PT0_SX970_V1___.jpg\"><img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/7cf08935-fc70-4914-a888-460f094e79fb.__CR0,0,970,300_PT0_SX970_V1___.jpg\">   <\/p>\n<h3 class=\"a-spacing-small\"> Strengthen your body with clear, illustrated exercises like: <\/h3>\n<p>\n                                                          <img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/G\/01\/x-locale\/common\/grey-pixel.gif\" class=\"a-spacing-mini a-lazy-loaded\" data-src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/f782cf8d-cd9b-44d6-ae80-22ac3a72dfcd.__CR0,0,300,300_PT0_SX300_V1___.jpg\"><img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/f782cf8d-cd9b-44d6-ae80-22ac3a72dfcd.__CR0,0,300,300_PT0_SX300_V1___.jpg\">   <\/p>\n<p>\n                                                          <img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/G\/01\/x-locale\/common\/grey-pixel.gif\" class=\"a-spacing-mini a-lazy-loaded\" data-src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/e1ebd13b-3e40-4895-9fd2-fb1b3a0bd3f4.__CR0,0,300,300_PT0_SX300_V1___.jpg\"><img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/e1ebd13b-3e40-4895-9fd2-fb1b3a0bd3f4.__CR0,0,300,300_PT0_SX300_V1___.jpg\">   <\/p>\n<p>\n                                                          <img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/G\/01\/x-locale\/common\/grey-pixel.gif\" class=\"a-spacing-mini a-lazy-loaded\" data-src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/13fa27eb-763b-4ea5-880b-4e6fb7e4e609.__CR0,0,300,300_PT0_SX300_V1___.jpg\"><img decoding=\"async\" alt=\"weight training, strength training for women, strength training, weight lifting, fitness books\" src=\"https:\/\/m.media-amazon.com\/images\/S\/aplus-media\/vc\/13fa27eb-763b-4ea5-880b-4e6fb7e4e609.__CR0,0,300,300_PT0_SX300_V1___.jpg\">   <\/p>\n<p>                                                           Reverse Fly                                     <\/p>\n<p> This exercise is really good for working some of the smaller muscles in and around your rotator cuff muscles. It\u2019s also a great way to improve your posture and overall <a href=\"https:\/\/athletexpo.com\/Best Sellers in Strength Training\" title=\"Best Sellers in Strength Training\" class=\"pretty-link-keyword\"rel=\"\">strength<\/a>. This movement is similar to Bent-Over Rows but is much more difficult due to the use of smaller muscle groups. <\/p>\n<p>                                                           Curtsy Lunge                                     <\/p>\n<p> This is another exercise that works your muscles in a different plane of motion: the transverse plane. This movement also helps strengthen your vastus medialis oblique, which is a thigh muscle that is often underactive. Strengthening this muscle can help reduce the risk of knee injuries in females, especially female athletes who play sports that involve cutting movements, like soccer, basketball, and tennis. <\/p>\n<p>                                                           Standing Bicep Stretch                                     <\/p>\n<p> This is one way to stretch your biceps so that you don\u2019t catch a cramp following your isolated weight lifting. You may notice your elbows staying in a bent position after a bicep workout because your biceps have shortened. It\u2019s important to stretch your biceps to restore them to their original length. Tight, shortened biceps can cause your shoulders to round forward, which in turn will affect your shoulder mobility. <\/p>\n<p> Publisher                                    \u200f                                        :                                    \u200e                                 Callisto (May 12, 2020) <br \/> Language                                    \u200f                                        :                                    \u200e                                 English <br \/> Paperback                                    \u200f                                        :                                    \u200e                                 182 pages <br \/> ISBN-10                                    \u200f                                        :                                    \u200e                                 1641527382 <br \/> ISBN-13                                    \u200f                                        :                                    \u200e                                 978-1641527385 <br \/> Item Weight                                    \u200f                                        :                                    \u200e                                 15.2 ounces <br \/> Dimensions                                    \u200f                                        :                                    \u200e                                 7.5 x 0.44 x 9.25 inches <\/p>\n<p><\/p>\n<div class=\"amazomatic_gallery amazomatic_cf\">\n<div><img decoding=\"async\" data-src=\"https:\/\/m.media-amazon.com\/images\/I\/51lkFSjZhOL.jpg\" alt=\"image\" class=\"crf_img_set lazyload\" onclick='window.open(\"https:\/\/m.media-amazon.com\/images\/I\/51lkFSjZhOL.jpg\");' src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/51lkFSjZhOL.jpg\" alt=\"image\" class=\"crf_img_set\" 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with clear, illustrated exercises like: Reverse Fly This exercise is really good for working some of the smaller muscles in and around your rotator cuff muscles. It\u2019s also a great way to improve your posture and overall strength. This movement is similar to Bent-Over Rows but is much more&hellip;<\/p>\n","protected":false},"author":2,"featured_media":1003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1002","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","et-has-post-format-content","et_post_format-et-post-format-standard"],"acf":[],"_links":{"self":[{"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/posts\/1002","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/comments?post=1002"}],"version-history":[{"count":0,"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/posts\/1002\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/media\/1003"}],"wp:attachment":[{"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/media?parent=1002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/categories?post=1002"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/athletexpo.com\/wp-json\/wp\/v2\/tags?post=1002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}