Exercise Women “How to Build Muscle Without Too Muscular”

Many women are afraid to exercise by weight training. Or simple bodybuilders Like that at all.

Women can focus on performing exercises. Like slow stationary aerobics This is coupled with the use of light weight equipment, such as a few kilograms of small dumbbells, light weight, but many times more minutes is better.

Examples of weight training exercises suitable for women include:

  1. Lie down on the floor, legs close together, straighten your legs. Raise both legs, keeping them straight all the time, slowly lifting them 10 times, 2-3 sets.
  2. Put your right knee on top of the chair. The right hand rests on the chair. Keep your back parallel to the chair, hold a dumbbell or weights on your left hand. Raise up and down by pulling elbows all the way to the back of the arm 10 times, 2-3 sets, alternating with both left and right sides
  3. Turn back to the chair With both hands on the end of the chair Keep your butt and legs bent as if you were sitting in a chair in the air, then slowly lower your butt closer to the floor. But not reaching the ground Then pull up to the same mid-air chair position, do 10 reps, 2-3 sets.
  4. Stand straight, spread your right leg forward. Left leg behind Approximately 1 meter wide, both hands will hold a dumbbell. Or weights as well Then bend the right leg forward so that the knee is almost perpendicular to the floor. Hold for a moment Before stretching the right leg, pull the body back to its original position. Repeat and alternate the left leg 10 times for 2-3 sets.

You can also play fitness equipment that men can play. But asked to choose which weight is not too much When it feels too light, it can gradually Little by little weight gain And focus on playing for a long time Rather than playing with weight that may make the muscles unbearable And I forgot to exercise with weight training Would like to walk up And cooldown as well (Stretching exercises 5 to 10 minutes of gentle stretching before and after normal exercise). May cause muscle pain or a torn muscle


Exercising regularly, eating healthy food, and getting physical and emotional rest can help steer your life to a new, better direction. But before you start, talk to a trainer and a registered dietitian for exercise and nutrition guidance. Take care!