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Women, especially as they become older, require proper strength exercise. We show the three most important strength workouts for ladies.

Muscles aren't just for men.

Of course, if a woman doesn't want to, she doesn't have to go around like a pack of muscles, but strength training is vital for women of all ages. According to studies, proper strength training not only strengthens the heart but also the entire body.

health and can prevent age-related weight gain, it also reduces stress hormones like cortisol, which makes us more relaxed and reduces the risk of various diseases. 

3 great strength exercises for women

Here's the good news: there are simple strength exercises that women can use to target specific parts of the body, ensuring that their muscles stay strong all around and that increased fat deposition doesn't stand a chance. These 3 are particularly effective:

1. goblet squat

The Goblet Squat works out not only the abs but also the arms and butt. This exercise is especially suitable for women because it reduces the risk of quadriceps dominance, which women are prone to. This is how the Goblet Squat works:

• With your feet hip-width apart and toes facing diagonally to the sides, stand upright. Maintain a straight back.
• With your arms bent and elbows pointed down, hold a kettlebell or a small dumbbell in front of your chest.
• Now squat down with your buttocks parallel to the back and down. Raise the weight you've chosen higher on your chest.
• If at all feasible, squat such that your hips are lower than your shoulders.

doesn't work, go as low as is still comfortable for you.

Hold this position for about two seconds, then press your heels firmly into the floor and push yourself up - preferably a little faster than you went down.

2. lat pulldown

For strong upper body muscles, women should generally do three times more exercises that require some pulling than those that require pushing (push-ups, for example). The Lat Pulldown is especially good because it strengthens the sides and middle back in particular. Here's how to do the exercise:

• Securely fasten a resistance band (made of latex, for example) slightly above your head (for example, to a tightly bolted hook on a cabinet).
• Then kneel on the floor facing the band and position your outstretched arms straight up so that you hold the band somewhat taut in both hands. Your arms should be at about a 45-degree angle to the floor.
• Then pull your upper back muscles and shoulder blades together, bend your arms and pull the band toward your upper chest area until your hands are to the left and right of your body.
• Hold this position for about two seconds and then slowly return to the starting position.

3. fly on the chest

The Chest Fly is particularly beneficial for building upper-body strength and improving balance. When done correctly, it outlines upper-body muscles without making a woman look pumped up. This is how the activity works:

• Lie on your back and place your feet with your legs bent.
• Take one weight in each hand and stretch your arms straight up toward the ceiling until the weights touch. Make sure your shoulders stay on the floor and your elbows don't touch.
• Open your arms and slowly lower them to your sides in a controlled manner until they are level with your shoulders, but do not put them down.
• Hold the position for two seconds and then activate the chest muscles to slowly bring the arms back up and the weights together with them. The pace should be a little faster than when you lower.
• You should repeat the Chest Fly between ten and 20 times for the best results.