You might be shocked to hear that the most effective strength training routines for men and women are similar, if not the same. Adding strength training to your routines can be beneficial, but you may be unsure what exercises to include. The essential exercises to concentrate on are compound workouts since they provide the most significant return on your time investment. They work out more than one muscle fibre simultaneously and usually involve two or more joints. Your metabolic reaction will be more significant, and you’ll grow stronger as you train more muscle fibres at once. Many of these workouts may be performed without any expensive equipment. You should be all set as long as you have a chair and a set of hand weights. Although a carpeted floor also works, a mat might make things more pleasant.

Push-ups

Upper-body strength is one thing that most women aspire to get better at. Push-ups are a good bodyweight workout that may help build upper body, core strength, and endurance. Your biceps, shoulders, lats, chest, abs, and obliques are all worked out during this workout.

Planks 

The plank is an excellent workout that is well worth the time it takes to learn. It works your core and glutes, back, quads, shoulders, biceps, and triceps, some of the body’s most prominent muscular groups. As they put your body under stress for as long as you want, static planks, such as the high, forearm, and side planks, are excellent for developing strength. The plank is a straightforward exercise that may be made more accessible or challenging based on your fitness level and competence. Because of this, planking is one of the best strength-building workouts for women.

Pull-ups 

Even amongst hard-training female athletes, the pull-up remains a rarity. Why? A straightforward explanation is that women generally have more upper-body strength than lower-body strength, in contrast to males. When working the upper body, few exercises can compare to the pull-up. It is a whole upper body exercise. With each rep, this exercise strengthens, sculpts, and tones your whole upper body (arms, shoulders, back, lats, core, waist, etc.) by working your back, arm, abdominal, and shoulder muscles.

Lunges

Lunges are a great bodyweight workout to improve your athletic ability and general fitness. Lunges, in particular, are widely practised because of their positive effects on strength, mobility, and equilibrium. To perform a lunge, one leg must be positioned forwards with the foot flat and the knee bent, while the other must be positioned behind to help the participant maintain balance. You become unbalanced due to using only one side of your body, which forces your body to compensate to prevent falling. You exercise the muscles that keep you balanced by doing this.

Dumbell Rows 

Women who want to build back strength or tone might be tempted to continue with more straightforward back exercises like the seated row or lat pulldown. However, because you do these exercises while seated, they are only mildly effective. To perform a barbell row, you must maintain an isometric hold in a squat position while pulling the barbell to your chest, which places additional strain on your abdominal muscles and lower body. For women, this exercise has various advantages, including strength, endurance, and support for bone density.