Weight Training

    20 Minute Weight Workout

    20 Minute Weight Workout

    With the amount of time Americans spend at school or work -- hundreds more hours per year than that of other economically advances nations -- many women find it hard to schedule ...

    3 Day Weight Training Workout for Women

    3 Day Weight Training Workout for Women

    Despite popular misconceptions, weight training can actually be extremely beneficial for losing weight as well as building muscle. According to the Mayo Clinic, strength training ...

    5-Pound Dumbbell Workout for Women

    5-Pound Dumbbell Workout for Women

    For women starting out with strength training, 5-pound dumbbells are a good weight to start with. You should be able to complete 12 to 15 repetitions of each exercise using the ...

    5x5 Strength Training With Dumbbells

    5x5 Strength Training With Dumbbells

    The 5x5 training program aims to increase muscle strength and size. The original routine was designed by former champion bodybuilder Bill Starr and revolved around just five ...

    More Weight Training Picks

    Abdominal Exercises for the Chin-Up Bar

    A chin-up, or pull-up, bar can be used for doing more than chin-ups -- it is also effective for performing abdominal exercises. Chin-up bars offer an intense exercise routine that ...

    Alternating Dumbbell Press Vs. Regular Dumbbell Press

    Dumbbell presses are versatile exercises. You can do them standing up, seated or lying on a weight bench or a stability ball. The dumbbells used can be heavy or light. Women ...

    Alternative Bicep Workouts

    Toning and defining your biceps doesn't require that you do repetitions of biceps curls in front of the mirror at the gym. There are several alternative biceps workouts, including ...

    Amazing Leg Exercises for Women

    Strong, toned, amazing legs are something nearly every woman strives for. They look great not only in that cute new bikini but also in your favorite pair of skinny jeans. While ...

    Anaerobic Exercise and Pregnancy

    Anaerobic exercise refers to exercise that does not require oxygen. This does not mean you hold your breath or that oxygen does not flow through your body. An anaerobic workout ...

    Which Areas Do Push Ups Work Out?

    Pushups have long been considered one of the most effective strength-training exercises because they target a variety of muscles without the use of equipment and they can be done ...

    Arm Workout Routine for Women Without Equipment

    From the moment you open a magazine or turn on the television, you’re likely bombarded by models with shapely figures and well-defined arms. For many women, sculpting toned ...

    Basic Arm Exercises for Women in a Gym

    Strength training involves challenging muscles through specific exercises with the goal of promoting growth and endurance. For women, strength training can help enhance bone ...

    Basic Barbell Routines

    Barbells and weight benches are standard exercise equipment in fitness centers and workout rooms. Most bars use plates, so weights can be added or removed depending on the type of ...

    Basketball Workout Programs

    Practicing your shooting and dribbling skills is an essential part of basketball training. But if you're going to play well, you need to adopt a comprehensive workout program. ...

    Beginner Bowflex Workout Program

    The Bowflex exercise equipment system is an effective workout tool to help beginner exercisers. Those who want to lose weight, get in shape and build muscle can do dozens of ...

    Beginner Kettlebell Exercises

    Kettlebells are finding their place alongside dumbbells at gyms across the country because they provide a quick workout that challenge your muscles and torch up to 227 calories in ...

    Bicep Curl to Overhead Press

    Biceps curl to overhead press is a complex activity that mixes two common strength training exercises into one. Because it combines two exercises, it requires contribution from a ...

    Bicep Curling Workout

    Curls are standard weight exercises for the biceps, the muscles in the front of the upper arm. You can do some curl exercises with either a barbell or dumbbells, and some others ...

    Bicep & Tricep Home Exercises for Women

    Sculpted arms make the difference between feeling confident in a tank top and reaching for a well-worn cardigan. The good news is you don't have to join a gym to earn tighter ...

    How to Bodybuild Legs

    Increasing the size of your leg muscles can make your lower body look leaner and more defined. Getting your legs to bodybuilding caliber will take months or years of hard ...

    Bodybuilding for Amateurs

    To succeed in bodybuilding takes dedication, hard work and patience. Building muscle and burning fat to bodybuilding levels won't happen overnight, but with a little persistence, ...

    How to Do a Bodyweight Deadlift

    Deadlifts are just the exercises you need to do to tone and strengthen your buns, lifting your derriere to shapely heights. You can perform bodyweight deadlifts in the comfort of ...

    Bodyweight Vs. Free Weights

    Body-weight and free-weight exercises are both methods of resistance training. Contrary to popular belief, resistance training isn't just for those looking to bulk up -- it also ...

    Butt-Mass Building Workouts

    Whether you're attempting to improve your physique for athletic endeavors or to meet your personal aesthetic goals, your butt muscles, or glutes, may be a muscle group of ...

    Chest & Back Home Workouts for Women

    The chest and back are areas of the body sometimes neglected by women. Toning the pectorals, trapezius, rhomboids and other upper body muscles, however, may improve your posture, ...

    Chin-up & Pushup Exercise Routines

    While many people starting a weight training routine immediately flock to barbells, dumbbells and resistance machines, body-weight exercises such as chin-ups and pushups can be ...

    Circuit Training With Weight Machines

    Circuit training using weight machines can be tricky if you aren’t familiar with the machines, or if there are multiple people waiting to use the same machine at the same ...

    How to Connect Exercise Bands to a Door

    Exercise bands are tools you can use to do resistance exercise and they are a useful alternative to free weights. They are compact, lightweight, and can connect to doors, ...

    How to Do a Correct Deadlift

    Although the deadlift is often perceived as a typical male strength-training exercise, it's also beneficial to women. This compound exercise, which mainly works your glutes, legs ...

    Creating Your Own Weight-Lifting Routine Chart

    Maintaining a workout log can be an effective way to track fitness progress. Seeing results on paper not only encourages continued effort, but serves as an invaluable guide for ...

    How to Customize Women's Workout Routines

    While you and your mate work out together, following pretty much the same routine, you wonder why he's got bulging biceps while your tummy is flatter. Or maybe you worry that ...

    Cycling Workout Routine

    Cycling is a popular activity in the United States, with 15.7 million bicycles sold nationally in 2011, according to the National Bicycle Dealers Association. While not everyone ...

    How to Take a Day Off Between Workouts

    Exercising every day might potentially decrease your performance, reducing the likelihood that you will reach your sports, fitness or health goals. Taking a day off between your ...

    How to Deadlift the Glutes

    The deadlift is one of the best butt-lifting exercises. If you want to fill out your favorite jeans the way you used to, pick up a pair of dumbbells and get to work. The deadlift ...

    Deadlift Instructions

    Bodybuilders and recreational athletes perform a variety of exercises to increase strength and muscle mass. The deadlift exercise strengthens multiple body areas at the same time ...

    Deadlift Tips

    The deadlift is among the most challenging weightlifting exercises you can perform, as it requires a great amount of strength and the coordination of muscles across your body. ...

    Deadlifting With Olympic Dumbbells

    Bodybuilders and gym junkies don't have exclusive rights to the deadlift. This compound, full-body exercise has myriad benefits for the average woman, as it works everything from ...

    How to Do Deadlifts With Power Racks

    Conventional deadlifts are performed with the bar starting on the floor. They work your glutes, hamstrings, lower back and core muscles. You can change the emphasis of the ...

    Deltoid Workout for Women

    The shoulder muscles, or deltoids, are composed of three muscle heads: the anterior, posterior and lateral muscles. The primary function of the deltoid muscles is to assist in arm ...

    Deltoid Workouts

    The deltoid muscles are important because they control movement of the shoulder. There are three deltoid groups: anterior or front; lateral or side; and posterior or rear. You can ...

    Difference Between Low Rep High Weight Workouts and High Rep Low Weight Workouts

    Depending on your workout goal, a high-rep exercise routine might not contain as many reps as you think. For muscle-building workouts, high-rep workouts might contain only a few ...

    The Difference Between Supersets & Normal Sets

    Supersets are often referred to in regard to lifting weights and other forms of exercise. If you aren't familiar with the term, however, you might not realize how they are ...

    The Dos & Don'ts of Standing Dumbbell Front Raises

    The standing dumbbell front raise is a regular exercise for developing and strengthening muscles in the shoulder, especially the deltoids in the front. It is a simple exercise, ...

    Downhill Ski Exercises

    Downhill or alpine skiing provides an effective all-day workout that strengthens the cardiovascular system as well as the muscles of the legs, glutes and core. You can improve ...

    Dumbbell Presses for the Pectorals

    The dumbbell bench press, a variation of the standard barbell bench press, targets the pectoralis major chest muscles. This exercise also engages the deltoids and triceps as ...

    Dumbbell Substitute for a Leg Press

    While there are many forms of the leg press, all of them require the use of a leg press lever or sled machine. These machines are particularly expensive, however, precluding the ...

    How to Do a Dumbbell Swing

    A dumbbell swing is an exercise that can strengthen your back and abdominal muscles while providing you with a cardiovascular workout that burns calories and boosts your ...

    How to Do Eccentric Contractions Workouts

    Eccentric strength training is what's known as a negative workout. During eccentric training, your muscle tissue lengthens to improve muscular strength, as opposed to a concentric ...

    Elastic Band Shoulder Exercises

    The shoulder has more range of motion than any other joint in the body. That mobility, however, often leads to instability or injury. Strengthening your deltoid or shoulder ...

    How to Eliminate Soreness After Lifting Weights

    Lifting weights is a great way to improve your health in a number of different ways, but it's not always an entirely painless activity. While "no pain, no gain" is not a ...

    Escalating Density Training

    It can take a considerable amount of time to see the results of a weight-training program, so it pays to adopt the most efficient workout possible. One such program is escalating ...

    An Exercise Schedule for the Shoulders & Legs for Women

    The key to building strength is recovery. Your lifting days break down muscle fibers. On your rest days, your body repairs the damage with stronger fibers. Scheduling 48-hour ...

    Exercise for a Woman's Upper Arm

    Firm and toned upper arms can make the difference between a fit upper body and a flabby one. According to the American Council on Exercise, strength training defines, tones and ...

    Exercises With Ankle Weights

    If you want to tone your lower body and abs, ankle weights provide the resistance you need to increase your fitness results. Ankle weights are inexpensive, easy to use and ...

    What Exercises Can Women Do to Bulk Up?

    Although women typically possess lower levels of testosterone and growth hormone than men, they can still build significant muscle mass by participating in a high-volume ...

    Exercises to Remove Back Folds in Women

    Back folds are not a positive asset and can cause you to be self-conscious and even uncomfortable in your own clothing, especially in a tight-fitting bra or top. Unfortunately, it ...

    Exercises to Tone Up Women's Breasts With Bands

    Resistance bands can provide an incredibly portable and effective strength training routine. Instead of costly gym memberships and equipment, set your self up with a set of ...

    Exercises for Upper Back Fat for Women

    According to the American Council on Exercise, there is no way to spot reduce or target one specific area of the body for weight loss. But with a plan of action that includes ...

    Exercises Using Your Own Bodyweight

    Although weights and machines offer a variety of fitness options, you can still make impressive strength gains with body-weight-only exercises. Increase your chance of success by ...

    Exercises for a Woman's Flabby Muscles

    A woman's muscles are not flabby, but rather a lack of muscle can give her a flabby appearance. For most women, flabby is not ideal nor is the excess fat that often accompanies ...

    Exercises for Women for Toning the Arms Without Bulk

    Toning exercises are a great way to fight the effects of aging and maintain the youthful look of your body. Unfortunately for women, there is a fine line between toning and ...

    Female Dumbbell Workouts

    Dumbbells are not just for guys trying to build big, bulky arms and shoulders. Women can use them, too, to build strength, tone muscles, protect bones from osteoporosis and ...

    Five Barbell Exercises to Use in Your Workouts

    Barbell exercises might seem intimidating if you’ve only seen them used by men to lift hundreds of pounds of weight at the gym. This age-old equipment choice can actually ...

    Five Pound Weight Chest Workouts

    The primary muscles of the chest are the pectorals, which make up about one-fifth of that part of the body. Developing chest muscles will improve shoulder movement and posture, ...

    Foam Roller Exercise Workouts

    Foam rollers are lightweight, durable polyethylene foam cylinders. They are about 6 inches in diameter and up to 4 feet long. Beginners often use a half-cylinder foam roller that ...

    Forearm Workouts

    When devising a full-body workout plan, don't overlook an important muscle group: the forearms. The forearms probably aren't on your top five list of body parts to build and ...

    Frequency of Bicep Workouts

    Exercising your bicep muscles is an essential component of any strength-training routine. While there are many different exercises that isolate the biceps, the frequency at which ...

    How to Do a Front Squat

    While front squats are commonplace in bodybuilding and strength routines, you won't see them being performed as regularly as back squats, as the technique can be difficult to ...

    Full Body Compound Exercises for Women

    Full-body compound exercises offer an efficient way to work out, by working several muscle groups at once and taxing your cardiovascular system. This is a great asset for busy ...

    How to Gain Lean Muscle for Women

    Over the past decade, women have heard a convoluted message about weight training: lift lighter weights with higher repetitions for a lean physique. Although adherence to this ...

    How to Gain Mass in the Chest

    The chest is made up of several muscles, the largest being the pectoralis major upper and lower portions. The upper part is more specifically referred to as the clavicular head, ...

    How to Gain Strength Quickly Through Weightlifting

    While weightlifting is commonly associated with bodybuilders and elite athletes, gaining strength through weight training can have many benefits for others. According to the Mayo ...

    Good Chest Exercises for Women

    While women often avoid training their chests for fear of building large pectoral muscles like their male counterparts, it is still important to incorporate chest exercises for ...

    Which Gym Equipment Tones the Legs the Best?

    Without the guidance of a personal trainer, you may feel lost in today’s modern gyms with their myriad of equipment. Even if you only want to focus on toning your legs ...

    Gym Exercises for Women With Lower Back Problems

    Phoenix Medical Associates report that 80 percent of people in the USA suffer from low back pain. Low back pain can result from poor posture, weak back muscles or overuse of the ...

    Handstand Pushups vs. Shoulder Presses

    The handstand pushup and shoulder press strength training exercises recruit and thus develop very similar muscle groups in the upper body. Because of this, advanced lifters may ...

    High Intensity Circuit Training Workouts

    Circuit training workouts are an efficient way to combine strength and cardio training for your entire body. They also offer the advantage of being customizable to your individual ...

    High Reps Training

    Although training with high reps can have many benefits, engaging in high reps with light weights is not more effective for fat loss and toning than training with heavy weights, ...

    High Reps Vs. Low Reps

    Repetitions in weight training refer to the number of times a movement is performed. The number of repetitions you do directly influences the outcome of the targeted muscles. For ...

    Hip Rotator Exercises

    The body comprises several muscles that internally and externally rotate the hip. The muscles that do the former movement include the piriformis (when your hip is flexed), tensor ...

    How to Increase a Dumbbell Bench Press

    The dumbbell bench press primarily works your chest, triceps and shoulder muscles and builds upper-body strength. It is also one of the best ancillary exercises for improving your ...

    When to Inhale for a Curl in Weightlifting

    Proper form is key to gaining the maximum benefit from weightlifting and avoiding injury. This includes breathing correctly. For example, a typical curl exercise requires you to ...

    Inhaling & Exhaling During Weight Lifting

    Proper breathing is important during all physical activity, including weight training. Proper breathing delivers oxygen to your lungs and into your blood stream. Additionally, the ...

    Isolation Workout for Upper Glutes

    The buttocks comprise a group of five muscles, collectively known as the glutes. The largest of the glute muscles is the gluteus maximus upper head. This muscle primarily acts as ...

    Why Is a Kettlebell Different Than a Dumbbell?

    Kettlebells have been around for hundreds of years but have just recently made their presence known in modern fitness. They are basically a cannon ball with a handle and, like ...

    The Best Kettlebell Exercise for Toning Women

    Kettlebells originated in Russia in the 18th Century and were first used by Soviet special forces, writes kettlebell coach Pavel Tsatsouline in "Enter the Kettlebell." ...

    The Best Kettlebell Exercises for Buttocks

    The kettlebell, which resembles a cannonball with a handle, is a traditional Russian weightlifting implement that has experienced a recent resurgence. One reason for the ...

    Kettlebell Exercises for Legs

    A kettlebell is a classic piece of Russian weightlifting equipment that has enjoyed a surge of popularity across the country. Kettlebells come in a variety of weights, from very ...

    What Does the Lat Pulldown Work?

    The lat pulldown is an effective back-widening exercise. It is also easy to learn and accessible as the equipment required for the exercise is standard at most fitness centers. ...

    Lat and Rhomboid Exercises

    The latissimus dorsi -- commonly called lats -- and rhomboids are back muscles that work together in pulling movements. The lats, which run from your pelvis and lower back to your ...

    Lean Arm Workouts

    To sculpt lean, toned arms, you must perform exercises that strengthen your arm muscles without adding bulk. While increasing the size of your arm muscles involves using heavy ...

    Leg Lift on an Ab Bench

    Leg lifts are a movement that works the hip flexors. These are a group of nine muscles that function to flex the hip, as their name suggests, to bring the thigh bone upward. The ...

    Leg Press Benefits

    Although they aren't comprised of "show muscles" such as your biceps and chest, working your legs is important if you play sports or simply want a balanced overall ...

    Lifting for the Shoulders

    The three main muscle groups affecting the visual appearance of the shoulders are the anterior, medial and posterior deltoids. The smaller muscles that stabilize the rotator cuff ...

    Does Lifting Weights Help You Lose Weight?

    Unequivocally, yes -- weight loss occurs when you burn more energy than you consume. Cardiovascular exercise that challenges the heart is considered the most effective method for ...

    What Are Low Pulley Curls?

    Professional and recreational athletes perform arm and leg strengthening exercises to build muscle bulk and improve performance. The muscles that bend your elbow -- biceps ...

    Lower Bicep Exercise

    The biceps muscle group is comprised of two separate muscles that run parallel from your shoulder to your inner-elbow. These muscles function in allowing your arm to bend at the ...

    Lower Pectoral Exercises

    The lower pectorals are comprised of two parts: the sternocostal head and abdominal head. The lower pectorals function to adduct the shoulders in a horizontal direction. This ...

    What Machines Do Women Use for Arms to Lose Weight at the Gym?

    Exercise machines are synonymous with gyms and, if used properly, can help you tone muscles and lose weight. While weight loss is generally associated with cardiovascular ...

    How Many Times a Week Do Bodybuilders Work Out?

    For bodybuilders to build the amount of muscle they want, they must participate in frequent high-volume weight-training workouts. High-volume means that their workouts consist of ...

    How to Maximize Your Weightlifting Experience

    Work hard or work smart -- which is ideal for maximizing the effectiveness of your weightlifting sessions? Of course, the answer is to do both, ideally while enjoying yourself as ...

    How to Mix Up a Lifting Routine

    The same weight-lifting routine you have been following for the last six months could be why your muscles are not getting bigger, stronger or more toned. If you are dreading going ...

    How Much Protein Do You Need After a Work Out?

    Athletes and active people can benefit from supplementing with protein after their workouts. According to a study published in the "American Journal of Clinical ...

    Muscle Confusion Workouts vs. Traditional Weight Workouts

    There's rarely a shortage of advice when it comes to workout routines, whether it's coming from trained professionals or the guy working out next to you. If any of that gym talk ...

    What Muscles Does a Deadlift Work Out?

    While the mention of deadlifting often conjures up images of musclebound bodybuilders pumping iron in cavernous weightlifting gyms, this classic exercise provides numerous ...

    What Muscles Does a Decline Bench Work Out?

    The decline bench press is a variation of the classic bench press in which your legs are elevated and your upper body lies at a 20- to 40-degree decline. While this is primarily a ...

    What Muscles Do Dumbbell Lateral Raises Work?

    Dumbbell lateral raises are a beginner-level strength-training exercise. The arm-raising movement does not require a heavy amount of weight and is a single-joint exercise which ...

    What Muscles Does the Leg Press Work?

    While the squat and deadlift are perhaps the most often discussed lower-body exercises in terms of muscular strength development, many others -- such as the leg press -- can also ...

    What Muscles Do Lunges Work Out?

    Lunges are are generally performed to strengthen and sculpt the thighs and buttocks. While they may be considered a body weight exercise -- that is, an exercise that uses your ...

    What Muscles Do Side Leg Lifts on a Ball Use?

    Side leg lifts on an exercise ball use your own body weight as resistance. Because the exercise is completed on an unstable exercise ball, surrounding core muscles that are not ...

    How to Get Muscular Legs for Women

    The legs comprise dozens of different muscles, but are generally divided into four main muscle groups: quadriceps of the front thigh, adductors of the inner thigh, hamstrings of ...

    One Arm Dumbbell Deadlift

    The one arm deadlift with a dumbbell is a compound exercise that requires contribution from an array of muscles in your lower body, torso and shoulders. It’s a quality ...

    How to Do a Perfect Curl With a Bent Curl Bar

    Curls are a popular exercise to tone, shape and strengthen your biceps. If you have weak wrists, or if barbell curls strain your wrists, perform them with a bent curl bar, also ...

    How to Do Pinwheel Curls

    Pinwheel curls are a strength exercise that works the biceps and forearms. They are similar to hammer curls, but instead of curling the dumbbell up toward the shoulder, it is ...

    How to Powerlift for Women

    Powerlifting competitions are comprised of three exercises: the squat, bench press and deadlift. According to USA Powerlifting rules, in women's powerlifting, competitors are ...

    The Best Powerlifting Bench Press Routines

    The bench press is a favorite exercise among powerlifters, bodybuilders, athletes and general gym-goers. It works your chest, shoulders and triceps muscles and is a staple ...

    Powerlifting For Glutes

    The glutes are the main muscles of the buttocks. The largest and strongest of these muscles is the gluteus maximus, which gives the buttocks its round appearance. This muscle ...

    Powerlifting For Runners

    Powerlifting and running are two disciplines that you may not immediately think complement each other. However, strength training can make you faster, fitter and less prone to ...

    Powerlifting For Vegans

    You may automatically assume that following a vegan diet while powerlifting may be detrimental to your gains. To build strength and muscle mass, you need plenty of calories, ...

    Powerlifting for Women

    When you think of women's sports, powerlifting probably doesn't automatically come to mind. However, the preconceived notion that female strength athletes are all big, bulky and ...

    Powerlifting Workouts

    Powerlifting workouts are designed to improve your performance on the three competition lifts -- squats, bench presses and deadlifts. You don't have to be a competitive lifter to ...

    How to Progress on a Benchpress

    The bench press is one of the most popular exercises available in the gym. It works some of your most visible and desirable muscles -- mostly your chest, but also your arms -- and ...

    Pronated Vs. Supinated Pull Ups

    Both pronated and supinated pull-ups are compound exercises that develop the major muscles in the back. The distinguishing factor between the two types of pull-ups is hand ...

    Proper Placement of the Bar During the Squat

    An Olympic-sized barbell weighs 45 pounds. Other weighted bars range from 2 to 30 pounds. Regardless of the weight, when you hold a heavy bar near the back of your neck, you want ...

    Proper Weightlifting Grips

    Bodybuilders and athletes perform weight-lifting exercises to build strength, muscle endurance and muscle bulk. Many exercises can be performed using free weights to strengthen ...

    Pull Press Squat Training

    Pull, press and squat are all powerlifting terms. Specifically, pull refers to deadlifts, press to the bench press and squats are back squats. Together, these are the three ...

    Pullup, Dips & Pushup Workouts

    You don't need free-weights and machines to build muscle and strength, notes strength coach Robert Dos Remedios in his book "Cardio Strength Training." Body-weight ...

    Quadruped Opposite Arm-Leg Lifts

    The quadruped opposite arm and leg lift exercise, which is also commonly referred to as the bird dog, strengthens your lower back. It utilizes your body weight as resistance and ...

    Rainy Day Workouts

    You love to run outdoors, ride your bike or jog in the park, but today it's raining. You shouldn't let a little rain spoil your day and interrupt your regular fitness routine. You ...

    Recovery Techniques for Lifting

    While lifting weights has many benefits, including burning calories, increasing strength, boosting your metabolism and maintaining your weight, it can be very demanding. Weight ...

    How to Do Regular Curls

    Strengthening your biceps, which is located at the front of your upper arm, is important, because you use this two-headed muscle each time when you bend your elbow. Regular curls ...

    Regular Vs. Elevated Pushups

    Army recruits sweat through dozens of pushups, and the muscular people at the gym crank them out easily. However, pushups aren't just for muscular men. With practice, most people ...

    Russian Kettlebell Exercises for Beginners for Women

    Russian kettlebell training is not just for men -- many women engage in kettlebell training to increase their strength level, relieve stress and reshape their bodies. The ...

    A Safe Way to Powerlift

    The term "powerlifting" probably calls to mind the vision of a lifter straining under a barbell bowing across his shoulders from the weight of several plates on each ...

    Safety In Powerlifting

    The aim of powerlifting is to increase your strength on the three competition exercises -- squats, bench presses and deadlifts. When performed correctly, powerlifting is a ...

    The Best Shoes for Weight Training

    Some women fear that weight training leads to a bulky body shape. Lifting heavy weights as part of a regular strength-training program, however, actually leads to an increase in ...

    How Should Women Do Side Planks?

    The side plank is a simple move, but it covers a lot of ground. The isometric exercise requires no extra equipment or special skill, but works many muscle groups in the upper ...

    What Does a Shoulder Press Work Out?

    As its name implies, the shoulder press targets the shoulders, specifically the deltoids. However, this classic exercise doesn't limit itself to one muscle group; it engages ...

    Simple Circuit Training

    Circuit training is a way to multitask your workout in a short amount of time. It is a high-volume, low-resistance workout that incorporates brief rest intervals. Its focus is to ...

    Single-Hand Biceps Cable Curls

    To develop your biceps, you need to perform exercises that target the biceps and complete each of those exercises at a high volume. According to Dr. Helen M. Binkley of the ...

    How to Get Smaller Thighs With Workouts

    Your body's fat distribution is determined by age, gender and genetic factors, so no exercise will cause you to "spot reduce" or lose fat from just your thighs. However, ...

    Soleus Exercises

    The soleus is one of the main muscles of the lower leg. It is located deep below the two heads of the gastrocnemius. More specifically, it originates at the tibia, or shine bone, ...

    How to Do a Speed Squat

    The speed squat, a variation on the classic thigh-busting barbell exercise, primarily targets the quadriceps, but this compound exercise also engages the calves, hamstrings, lower ...

    How to Do Stance Plie Deadlifts

    Plie deadlifts, which are also commonly referred to as sumo deadlifts, are effective for developing strength in the major muscles of your lower body. The plie refers to the wide ...

    How to do a Standing Machine Squat

    The squat is a compound, or multi-joint, movement that involves the two largest muscle groups of the body -- quadriceps and gluteus maximus. The former muscle works to extend the ...

    Standing Rear Leg Lifts With a Toning Band

    Standing rear leg lifts, also known as standing hip extensions or glute kickbacks, are a great way to strengthen the muscles in your lower body. While the exercise is ...

    How to Start a Weight Lifting Program for Cycling

    If you ride a bicycle often, you're already developing or maintaining lots of muscle power in your legs. To develop that muscle power even more, you could weight train using free ...

    How to Start a Weight-Training Routine for Women

    Whether you want to lose weight, tone your figure or add strength for sports, beginning a weight-training routine can be an effective program for you. Strength-training offers ...

    How to Do a Static Arm Curl

    Unlike dynamic exercise, which requires movement of your muscles and joints, static exercise, also known as isometric exercise, is done by holding your muscles contracted in one ...

    How to Stop Feeling Sick After Weightlifting

    Feeling sick is a way that your body communicates that something is wrong. This happens for a number of reasons, but in weightlifting, it most often occurs when you are pushing ...

    Strength Training for Obese Women

    According to the Weight-Control Information Network, more than 35 percent of women over age 20 are obese in the United States. Obesity is a serious problem that contributes to ...

    Strengthening Back Muscles for Women

    The back muscles are key to many activities women perform, whether it be everyday activity or sports or fitness activities. Despite the frequent use of the back, these muscles are ...

    Subscapularis Exercises

    The subscapularis is one of four muscles that make up the rotator cuff group of the shoulders. The other three muscles are the supraspinatus, infraspinatus, and teres minor. The ...

    Substitutes For Barbells

    Barbells are commonly used to perform exercises as part of strength-training, body-building and weight-loss programs. Because barbells are large and awkward to carry, however, ...

    Superset Vs. Compound Set

    If you’re ready to add some sizzle to your workouts, you’ve got to incorporate compound sets and supersets into your fitness routine. Performing supersets and compound ...

    How to Tone the Breasts Using Dumbbells for Women

    The breasts are made of fatty adipose and connective tissues. Underneath the breast tissues, you'll find the pectoralis major and minor muscles -- commonly referred to as the ...

    How to Tone Your Thighs, Legs & Arms While Pregnant

    Barring restrictions from your physician, there is no reason you can't continue -- or even begin -- a program of leg and arm toning while pregnant. Strong legs will make it easier ...

    How to Tone Underarms With Weight Training Exercises

    Toning your underarms involves a weight-training program that targets the muscles in the area. It is important to note, however, that weight training alone isn't likely to be ...

    How to Tone Women's Arms With Weights

    Women can successfully tone the muscles in their arms by consistently participating in high volume weight training. High volume means that the workout consists of a relatively ...

    Triceps Superset Workouts

    Your triceps muscle is actually three smaller muscles joined together. Running along the back of your upper arm, the main role of the triceps is to extend your elbow. Training ...

    Types of Workouts on a Multi-Gym

    While men might gravitate toward the weight machines at the fitness center, a multi-gym shouldn’t intimidate women who might think it’s only for bodybuilding. You can ...

    Upper Body Circuit Workouts

    Circuit training is the ultimate way of combining strength and fat-loss training in one workout. Circuit training is a high calorie-burning activity, saves you time and has ...

    Upper Body Workout Routines for Women With Bad Knees

    Knee pain in women can be caused by a myriad of issues, ranging from injury to weight gain to chronic health problems such as arthritis. While bad knees may limit or eliminate the ...

    How to Use a Butterfly Weight Bench

    The butterfly, more commonly called the chest fly, is an exercise mainly for the pectoralis major of the chest. The movement also works the anterior deltoid of the shoulder and, ...

    How to Use Dumbbells for Women

    Whether you are new to exercise or spend a few nights a week on the elliptical machine, strength training can help take your fitness routine to the next level. According to the ...

    How to Use a Multi-Gym

    Multi-gyms, also known as universal machines or home gyms, are versatile exercise options that don’t restrict you to only bodybuilding. Using less resistance and performing ...

    The Best Way to Warm Up Before a Weight Lifting Workout

    Understanding the role of warming up before a workout will help you determine what type of warmup will best prepare you for your weight training routine. Warming up prepares your ...

    Weight Bench Workout Exercises

    Even if you have no other equipment, having access to a weight bench can add variety, enjoyment and new challenges to your workout routine. You can use a bench at home, or in the ...

    Weight Lifting Circuit Training

    Traditional weightlifting involves doing multiple sets of each exercise with rests between sets. The advantage of this method is that it maximizes strength and bulk gains for the ...

    The Best Weight Lifting Exercise for Glutes

    Your glutes are your butt muscles and are actually three different muscles grouped together -- the glute maximus, which is the biggest of the three, the glute minimus, which sits ...

    Weight Lifting Exercises That Tighten a Woman's Breasts Without Making Them Flat

    Breasts are merely aesthetically pleasing bags of fatty tissue with lymphatic wiring that lie over your pectoral and external intercostal muscles. As a woman ages or experiences ...

    Weight Lifting & Golfer's Elbow

    Professional and recreational athletes lift weights to build strength, tone muscles and maintain bone density. Improper technique, lifting weight that is too heavy or inadequate ...

    Weight Lifting Plan for Women

    As a woman, it is imperative to engage in weightlifting exercises to not only benefit your outward appearance, but to reduce the risk of developing chronic ailments such as ...

    Weight Machine Routines for Women

    Weight machines are ideal for beginners or those recovering from an injury as they guide exercisers through the movement. This results in properly executed exercises, which can ...

    Weight Training Diet Plan for Women

    If you are a woman looking to maintain or lose weight, you may be concerned about bulking up, and thus shy away from weight training. However, weight training can assist in your ...

    Weight Training Programs to Lose Weight

    Performing hours of cardio on the treadmill, bike or elliptical is a recommended strategy for effective weight loss. While cardiovascular training is an efficient way to burn ...

    Weight Training Schedule for Women

    Weight training not only builds lean muscle tissue and makes you stronger, it also boosts your metabolism and burns calories, leading to fat loss, claims Dr. Len Kravitz of the ...

    Weight Training for Women: How Long to See Results?

    One of the most common concerns regarding women and strength training is the development of masculine muscles. While strength training with heavy weights and low repetitions will ...

    Weight Training Workouts for Women's Arms

    Whether your goal is to wear a sleeveless top confidently or increase strength to lift and carry objects, arm-strengthening sessions performed three times a week can help you get ...

    Weightless Bodybuilding Workout

    Traditionally, bodybuilding workouts revolve around a combination of barbell, dumbbell and resistance machine exercises. However, you can get an effective bodybuilding workout ...

    Weightless Workout Programs

    Resistance training is essential for losing weight, improving bone strength and enhancing coordination. It is not uncommon, however, for women to become intimidated by weight ...

    Wide Push Ups Vs. Close Push Ups

    According to Kyle Brown of the National Strength and Conditioning Association, pushups are among the most versatile of strength training exercises because they can be tweaked in ...

    A Woman's Workout Routine for the Back

    A woman looking to develop strength and tone in the back should consistently participate in a strength training program that focuses on the major muscles of the back. The major ...

    Do Women Lose Weight Faster With Weight Lifting?

    Weightlifting can put you on the fast track to weight loss by building up muscle. Whether you're a woman or a man, your body uses more calories to sustain muscle tissue than fat. ...

    Womens' Body Sculpting Exercises

    Many women avoid weightlifting and resistance training because they don’t want to end up looking like bodybuilders. According to the American College of Sports Medicine, ...

    Women's Exercises Using Small Hand Weights

    Many women avoid strength training for fear of developing large, manly muscles; however, this fear is scientifically unfounded. According to the American Council on Exercise, a ...

    Workout With Dumbbells for Boxing

    Boxing is an intense sport that can help you lose weight, increase your strength, burn off stress and improve your self-confidence. And while being in the ring is strenuous in ...

    Workout Routines With No Equipment

    With the array of fitness equipment available, one may think that it would be difficult to have an effective workout without access to a gym. But, you can effectively develop all ...

    Workout Routines That Increase Your Max Bench Press

    The bench press is one of the three exercises in a powerlifting competition, so increasing your max bench press is vitally important for powerlifting. Even if you're not a ...

    How to Squat Without a Power Rack

    Typically, to assist women and men during a barbell squat, the exerciser uses a power rack to guide the movement and prevent accidental injury by offering safety pins. Although ...

    Single Dumbbell Workouts

    You may think you need lots of fancy cardio equipment, weight machines and heavy weights to get an effective workout, but that's far from the case. Just one dumbbell is enough for ...

    How to Do Proper Tricep Pulldowns

    If you refuse to wear sleeveless tops because gravity has taken a toll on the back of your upper arms, make triceps pulldowns, also known as triceps pushdowns, part of your ...

    Advanced Chest & Triceps Workouts

    Enhancing the chest and triceps muscles through strength-training exercises may provide you with a sleek and defined upper body, but the importance of exercising these muscles ...

    How to Do Deadlifts for Women

    When thinking of deadlifts, the thought of grunting, sweaty macho men and overloaded barbells might come to mind. Although this compound exercise might seem intimidating to many ...

    How to Use the Glutes During Deadlifts

    Deadlifts are often classed as a full-body or integrated exercise because they hit so many muscle groups, but one of the main areas they focus on is your glutes. Your glutes are ...

    Bench Pressing on an Incline Machine Without Straining the Wrists

    Performing bench press exercises is a way to work your pectoral, shoulder and arm muscles in pursuit of an intense upper-body workout, and working incline bench press exercises ...

    The Top Five Best Leg Workouts

    Training the leg muscles is an important part to every fitness regimen. There needs to be an emphasis on leg training in order to achieve shapely, beautiful legs. The legs contain ...

    The Type of Contractions in Triceps Curls

    Triceps curls or extensions target the muscles in the back of your upper arms, or your triceps brachii, as well as your shoulders and your pectoral muscles. You begin the basic ...

    Different Ways to Lift With a Curling Bar

    Curling bar exercises primarily target the biceps, ideal for strength trainers looking to increase the muscular definition, density, mass and strength of some of their most ...

    Workout Frequency for Power Lifting

    Powerlifting competitions involve three lifts -- the squat, bench press and deadlift. Just doing these three isn't enough, though, because you need a full program that includes ...

    Ideas for Group Strength Training Workouts

    Successful group strength-training workouts keep a high level of motivation and a low level of competition. Each participant works out at a comfortable level, uses a variety of ...

    The Right Way to Breathe When Using Dumbbells

    Dumbbells are great for keeping toned and building muscle in the gym or at home. Correct breathing technique is very important for maximizing the benefits of a dumbbell workout or ...

    How to Add Calisthenics to Bodybuilding

    Traditional bodybuilding workouts may revolve around barbells, dumbbells and resistance machines. This doesn't mean, however, that you can't use other methods of training to ...

    Dumbbell Vs. Barbells for Military Presses

    Once upon a time, military presses were the be-all, end-all of strength training moves. Instead of the contemporary query, “How much can you bench?” the question used ...

    Spotting With Lifting

    Whatever your fitness goal is, weightlifting needs to be a staple of your plan. Besides building muscle, lifting weights reduces your chances of injury and increases your ...

    Weighted Sled Training for Speed & Strength

    If you want a new, slightly unconventional way to boost your speed, strength and fitness, weighted sled training could be for you. While it's not something most people are ...

    How to Do the Perfect Deadlift

    The perfect deadlift is an integral part of a strong back, but it also can be an integral part of the I-hurt-myself shuffle. If performed incorrectly, a botched deadlift -- ...

    Good Full Body Circuit Training Workouts

    Who says multitasking reduces your productivity? Not in the gym. Circuit training combines cardiovascular and strength training into one workout, and the more movement you pack ...

    How to Do a Dumbbell Press Correctly

    If your breasts are gradually heading south and your posture involves slumped-forward shoulders, make dumbbell presses part of your strength-training routine. When performed lying ...

    A Compound Chest and Back Workout

    Compound exercises involve movement from more than one joint, therefore requiring contribution from more than one muscle group. Many chest compound exercises receive assistance ...

    Muscles Used in a Dumbbell Step Up

    You likely spend your life multi-tasking, juggling responsibilities at work and at home. If you do dumbbell step ups, you’re multi-tasking at the gym as well. This exercise ...

    What Is a Biceps Curl Drop Set?

    Biceps curls are the go-to exercise for many people aiming to strengthen their biceps. While you can certainly work these muscles with standard straight sets -- for example, ...

    Pull-Ups: The Best Compound Exercise for Biceps

    Performing resistance exercises that target your biceps can help tone your arms, making them look and feel tight and firm. Additionally, biceps training can help you gain strength ...

    Dumbbells Vs. Barbells for Chest

    You may think that if you're not a powerlifter who needs to have a big bench press for competitions, you don't need to train your chest muscles. What you may not realize is that ...

    Powerlifting For Hips

    Powerlifting involves three exercises -- the squat, bench press and deadlift. The muscles around your hips, especially your glutes, hamstrings and lower back -- the muscles known ...

    What Size Weight Should Women Begin Lifting Weights With?

    Nobody wants to be “that” person in the gym, flapping her arms with weights that are too light, or making faces worthy of a slasher flick while grunting and slamming ...

    Bodybuilder Shoulder Training

    The size and shape of your shoulders can make or break your physique in bodybuilding, as large rounded shoulders make your whole upper body look bigger. Your shoulders are ...

    Women and Bodybuilding for Beginners

    Women bodybuilders do not typically build muscle as quickly or significantly as men; but with frequent high-volume weight training, they can still see enormous muscular ...

    What Are the Dangers of Gym Equipment?

    You work out on gym equipment to improve your body, so you might not think about the risks of using a treadmill or leg press machine before you hop on. But injury and illness can ...

    30 Minute Weight-Training Workouts

    You might think that to get an effective weight-training workout you need to be in the gym for a long time. That certainly is not the case, as just 30 minutes of weight training ...

    Compound Dumbbell Exercise

    After addressing work and home commitments, there may be only a few hours a week left for the gym. One way to optimize your time in the weight room is to replace isolation ...

    Romanian Vs. Standard Deadlift

    Whether you're training for bodybuilding, powerlifting, sports performance or fat loss, Romanian deadlifts and standard deadlifts are both challenging but effective lower-body ...

    Exercises to Help Clean & Jerks

    The clean and jerk is one of the two Olympic lifts, the other one being the snatch. It's an extremely complex exercise comprising two parts -- the clean, which involves lifting ...

    What Is an Alternate Shoulder Press?

    The shoulder press is an overhead movement to improve all three parts of your shoulder muscles. An alternate press uses one arm at a time to complete the motion. When your right ...

    Workouts With Bars for Women

    Women are strength-training more than ever. Whether your fitness goals are to lose a significant amount of body fat or simply obtain a trimmer, leaner, more toned appearance, ...

    What Exercise Machine Works the External Obliques?

    The external obliques are a group of muscles that make up the abdominals. They are located along the sides of the waist. Extra fat can build up around the waist to create what is ...

    Chest Press With a Five-Gallon Water Jug

    Aging, giving birth and weight fluctuations can take a toll on your once firm, perky breasts -- they might slowly start heading south. To combat this, make chest presses part of ...

    Lifts & Stretches for Strong Shoulders

    Do you dream of wearing arm-baring tank top during the scorching summer months? If so, focus on strength training and stretching to develop strong, well-defined shoulders. ...

    Straight Leg Deadlift Exercises for Women

    As a woman, you can reap the many benefits of the straight leg deadlift -- also known as the stiff leg or Romanian deadlift – without modifying its form. Despite the macho ...

    Bench Presses Vs. Flyes

    Both the bench press and chest fly primarily target the major muscles in your chest. However, they feature slightly different techniques, with different assisting muscles ...

    Dumbbell Shrug Technique

    The dumbbell shrug is a weight-training exercise that develops your trapezius muscle, located at the very top of your shoulders. Also assisting in the movement are the levator ...

    How to Do a Hang Power Clean

    If it seems like the gym is taking up too much of your time, incorporate the hang power clean into your workout. This Olympic lift combines three exercises in one -- an upright ...

    Isometrics to Increase the Biceps

    Developing growth and strength in the biceps is the goal of many fitness enthusiasts. Whether you wish to improve the appearance of your arms or develop strength, the form of ...

    Weightlifting & Shoulder Shrugs

    As you progress through your weightlifting program, you’ll soon find it necessary to add new exercises or alternate between sets and repetitions to continually challenge ...

    Why Are Bicep Curls Important?

    While there is a virtually limitless amount of exercises you can perform to strengthen your body's muscles, a select few are very popular. Among those popular exercises is the ...

    What Does the Bicep Curl Target?

    Men usually don't hesitate when asked to show off their biceps, as this muscle is one of the most popular on the body. But many women like exercises that train this muscle, too, ...

    Effective Bodybuilding Workout

    Bodybuilders work hard to build a significant amount of muscle mass. Technically referred to as hypertrophy, this muscle growth is the result of consistent weight-training ...

    Abs & Arms Superset

    Supersets save time. For example, you perform an arms exercise first. While those muscles rest, do an abs exericse. No second is wasted between sets. Additionally, these kinds of ...

    Freeweights vs. Cables

    We’ve all seen the muscled-out women in the gym and wondered, “How do they do it?” Along with hardcore discipline, these women understand the ins-and-outs of ...

    How Do Bodybuilders Train?

    Bodybuilding training differs greatly from your typical weight-training plan for fitness, fat loss or even increasing strength. The aim of bodybuilding is to build as much muscle ...

    Hardstyle Vs Softstyle Kettlebells

    Choosing between hard- and softstyle kettlebell lifting techniques is like choosing between vacationing at Disneyworld or Disneyland -- it depends on your personal preference and ...

    Stiff Arm Dumbbell Pullovers

    Neglecting to work your chest when strength training can eventually result in yet another problem area you don't need -- your breasts. Chest exercises, such as stiff-arm, or ...

    How to Do Barbell Bicep Curls on a Machine

    Working out on the machines at your gym helps you keep proper form on difficult or unfamiliar exercises. Workout machines are also handy because you can change the weight that you ...

    How to Do Bicep Curls With Lunges

    Combining a biceps curl with a lunge is a way to train your upper body and lower body at the same time. Doing a lunge while performing curls also ensures that you work your biceps ...

    How to Do an Incline Bicep Curl

    Biceps exercises such as the curl tone your arms and improve your physical strength. Sitting on an inclined weight bench for biceps curls helps your improve your form. Since you ...

    Substitutes for Chin-Up Workouts

    While chin-ups are fantastic for building a stronger back, shoulders and arms, they do require you to have the strength to pull your body weight directly against gravity. For this ...

    Behind the Neck Press vs. Dumbbell Press

    Behind the neck press and dumbbell press are both weight training exercises that develop the major muscle in the shoulders. Despite their difference in use of weighted implements, ...

    What Do Dumbbell Step Ups Work?

    The dumbbell step-up is a compound strength-training exercise that develops the major muscles in the lower body. In addition to a pair of dumbbells, it also requires the use of a ...

    One Workout Vs. Several Short Workouts

    Ever wanted to get in great shape but a hectic schedule stopped you dead in your tracks? Well, the Centers for Disease Control and Prevention may have the answer to your workout ...

    How to Do a Proper Squat With a Bar

    If the many body-weight squats you've been doing haven't seemed to firm and strengthen your tush and thighs the way they once did, kick your workout up a notch. Rather than giving ...

    Bodybuilding Exercise Plan

    If you’re looking to lift weights like a bodybuilder, you better be ready to spend a significant amount of time in the weight room. Bodybuilders will train three to six days ...

    Upper Body Weight Training for Women

    As a woman, you benefit from upper-body weight training in many ways. It will tone your arms, increase your strength and improve your bone health. An upper-body weight training ...

    Tricep Single Arm Workouts

    Toned upper arms look in sleeveless tops and help you perform everyday activities. The backs of your upper arms, triceps, grow stronger when they extend your arm against a ...

    Directions on Squat Machines

    If your flabby butt cheeks and jiggling thighs are bringing you down, get off that chair and treat yourself to a trip to the gym. Once there, a squat machine can help you on your ...

    Weightlifting Routines & Workout Programs

    Weight training isn't just about building big muscles. Lifting weights can actually burn calories and boost your metabolism, which leads to quicker fat loss and helps prevent ...

    Decline Bench Press Vs. Incline Bench Press

    Want to turn heads in a bikini? Bench press. Both the incline and decline bench press build the upper body muscles including the pectoral, front deltoid and triceps muscles to ...

    How to Do a Deadlift Squat

    Want to find out how strong you really are? Try a deadlift. The exercise in which you squat, then lift a weight off the floor is commonly called a deadlift, to distinguish it from ...

    How to Use Muscle Failure to Work Out

    Muscle failure occurs when you've performed an action so many times, you can't perform another repetition and need a recovery break before you can continue. It can happen within ...

    Tightness in the Tops of the Knees in Leg Workouts

    Our legs are vastly overworked and under appreciated for all the stairs climbed, standing around done and skinny jeans they have been stuffed into. It makes sense to want to keep ...

    Mixing Heavy & Light Weights for Exercises

    No one wants to waste time at the gym. All that sweating and messed up hair deserves a guarantee that your effort is accomplishing something. Weight training is a key part of a ...

    What Gym Equipment to Use to Get a Bigger Butt

    There are countless reasons why you might want to hit the gym, from losing weight to improving speed for a triathlon. You may also wish to exercise to improve specific parts of ...

    Foot Positions When Doing the Leg Press

    Want to impress beachgoers with your defined legs or perhaps gain an edge on the competition in a sport? If so, then you’ll need to regularly engage your legs in strength ...

    Bodybuilding Routine for Weights & Aerobics

    Weight training and aerobics are both essential parts of a bodybuilding routine. Weight training builds muscle mass while aerobics are used to maintain a low body fat percentage ...

    What Muscle Do Barbell Squats Work Out?

    If you’ve noticed your favorite pair of jeans becoming snug or your once firm derriere taking on the consistency of the cookie dough you love, then it’s time to engage ...

    Bench Press Routines for Beginners to Get Stronger

    So you want to build a stronger chest? While you probably understand this requires dedication to strength training for at least two nonconsecutive days per week, it’s the ...

    How Much Weight Is Good for Toning?

    Tired of waving goodbye to a loved one, only to have your arms continue to wave once you’ve stopped? Want lean, toned muscles glistening in the summer sun? While creating ...

    When to Increase Weight When Lifting

    So you’ve been diligent with strength training and you’re noticing changes in not only your appearance but also your strength levels. While it may seem you’ve ...

    Deadlift vs. Power Clean

    The deadlift and power clean are two weight-training exercises that are completed with a barbell on a lifting platform. They develop similar muscle groups, but because of ...

    Bicep Exercises With Olympic Super Curl Bars

    The classic exhibition of strength is often to pull a Superman pose with both arms raised in a magnificent bicep flex. However, the pose always works better with biceps to show. ...

    The Correct Way to Do Dumbbell Lateral Shoulder Raises

    If you're neglecting to work your shoulders during your strength-training routine, it can start taking a toll on your appearance -- your once-modelesque posture disappears and is ...

    How to Do Rows With an E-Z Curl Bar

    If the rows you’ve been doing at the gym leave you with painful wrists or elbows, stop doing them with a straight bar and switch to an E-Z bar. The bends in an E-Z curl bar ...

    Outer Bicep Workouts

    Having defined and strong biceps means more than looking great in a tank top -- not that this isn't a worthy goal. Developed bicep muscles are essential in preventing certain ...

    How to Do a Standing Hack Squat

    Hack squats are an exercise mainly for the front thigh, inner thigh and buttocks muscles, or more specifically, the quadriceps, adductor magnus and gluteus maximus, respectively. ...

    Will Bodybuilding Burn Fat?

    Regardless of your gender, your muscles respond to resistance via adaptation. This adaptation results in increased strength, healthier bones, improved endurance and a reduced risk ...

    How to Pick Up Weights for a Dumbbell Press

    Whether you do dumbbell presses while sitting, standing or lying down, good exercise form starts the very moment your pick up the weights. Incorrectly picking up and mounting the ...

    How to Train for Powerlifting

    To the casual observer, all weightlifting workouts may seem the same. However, when training for a specific sport or event, such as power lifting, you'll have the most success if ...

    Lunges With a Curl Bar

    Developing defined lower-body muscles may not be your first priority in terms of strength training, but what you may not realize is that strong leg muscles are vital for the ...

    What Are the Benefits of High Rep Deadlifts?

    The deadlift is one of the most demanding weightlifting exercises you can perform, as it works muscles across your body, from your lower back to your legs to your abdominal ...

    How to Do a Dumbbell Press Without a Barbell

    Lifting weights isn't just for men anymore -- strength-training has numerous benefits for women, including strengthening the bones and keeping the body a lean calorie-burning ...

    Chest Exercises With Curling Bars

    Moving beyond weight machines can be a daunting task for some women. While the benefits of strength training are common knowledge, the mode in which this form of physical activity ...

    Leg Lifts That Improve Speed and Jump

    If you're looking to improve your running speed and jumping ability, it's important to perform strength-training exercises that specifically target your lower body. By increasing ...

    Gym Machines That Lift Your Booty

    There are several pieces of equipment in the gym that you can use to shape and lift your butt. Certain machines are specifically designed to target your butt while others engage ...

    The Advantages of Using Lifting Chains

    You won't find weightlifting chains in most commercial gyms, as they're more commonly used in powerlifting and strongman or strongwoman training, but when used correctly they can ...

    Dual Adjustable Pulley Exercises

    Women seeking a simplified workout routine will be drawn to the dual adjustable pulley machine. It's a versatile piece of exercise equipment that allows you to tone every muscle ...

    Proper Dead-Lifting Stance

    The deadlift is often classed as a full-body exercise, as it works so many muscle groups, but it mainly focuses on the posterior chain -- your glutes, hamstrings, lower back and ...

    Does the Biceps Curl Machine Strengthen the Biceps?

    The maze of weight training equipment at a gym can be overwhelming. Each machine concentrates on a different muscle group, so you want to select the right machine for the muscles ...

    How to Do Plate Curls for Forearm Development

    Many people involved in strength training crave toned forearms because this is one of the most noticeable areas of muscle development. To get toned, strong forearms, you need to ...

    Bicep Brachioradialis Workouts

    The biceps and brachioradialis muscles bend your elbow and give muscle definition to the front of your upper arm. Bodybuilders and recreational athletes, alike, perform exercises ...

    Weight Reduction Through Weight Training

    When it comes to diet and weight loss, we would all like to find something that will help push us toward success. Some individuals take pills, some take supplements, and some try ...

    The Forms for Women Bodybuilding

    All’s fair in love and bodybuilding. This is especially true when it comes to compulsory forms in bodybuilding competition -- they are the same for women and for men. This ...

    Keys to Breaking Weight Lifting Plateaus

    As a woman, you already know that weight lifting can increase your muscle tone, improve your bone strength and make you look better. But after sticking to your weight lifting ...

    How to Do a Dumbbell Rear Delt Fly

    Deltoid fly lifts are a great addition to your weight workout routine to target your neck, back and shoulder muscle groups. Rear delt flies also help target your abs and core ...

    How Squatting Affects the Body

    When your goal is to work the major muscle groups in your lower body, you can hit them all in one shot when you add squats to your leg-day routine. If your hesitation to include ...

    Bodybuilder Recovery

    When it comes to bodybuilding, people tend to think of weight training and food consumption. However, there's also a third factor. Recovery may be just as important as training ...

    Good & Easy Dumbbell Exercises for Women

    If you fear you'll end up looking like the Hulk by working out with dumbbells, stop worrying. Women lack the testosterone to bulk up, and instead of getting bigger, you'll get ...

    One-Hour Bicep Workout

    If you're looking to improve the muscular strength, density, definition and mass of your arms, regular bicep workouts will do the trick. By performing a one-hour bicep workout ...

    Bodybuilding: Full Body Routines

    Pick up a bodybuilding magazine and chances are you'll see sample body-part split workouts. Strength coach Rachel Cosgrove, author of "The Female Body Breakthrough" says ...

    Muscular Strength Exercises for Obliques

    Strong oblique muscles don’t mean you’ll only turn heads while strutting past sunbathers at the swimming pool. Although training your oblique muscles along with ...

    Safe Back Squats Without Racks

    The back squat is one of the most effective exercises for building the muscle mass and strength of the leg and hip muscles, such as the quadriceps and gluteus maximus, ...

    Proper Use of a Weight-Training Belt

    There tend to be two schools of thought when it comes to weight-training belts. Some people use them for every repetition on every exercise and wear them from the second they step ...

    Does It Matter if You Use Dumbbells or Barbells for Deadlifts?

    Think about the difference between skiing and snowboarding. You are responsible for attaching your feet to either two skis or one snowboard. Balance and ability are unique for ...

    How to Substitute Barbells for Dumbbells

    Barbells are a girl’s best friend -- after all, they're are more helpful toward reaching a sleek physique than diamonds. Many familiar dumbbell exercises can be replicated ...

    Progressive Squat Exercises

    Squats are a great exercise for strengthening your legs, hips and buttocks. These exercises target the quadriceps muscle along the front of your thigh and the gluteal muscles -- ...

    Weight Training Workouts for Distance Runners

    As a distance runner, you probably enjoy pushing yourself on long runs on the road, interval training on the track and relaxing jaunts through your local park. Although strength ...

    Alternative Dumbbell Curls

    Most women want shapely arms to show off in a tank top or a great dress. Well you need to work those biceps with resistance exercises to help you get those great arms. Dumbbells ...

    Weightlifting & Speed Training

    On the surface, weightlifting and speed training may seem worlds apart. Weightlifting conjures up images of big bulky powerlifters, which contradicts the perception that to be ...

    How to Learn Each Gym Machine for Effectiveness

    Going to a new gym or fitness center for the first time can be intimidating. Using a gym machine with improper form may not only reduce the effectiveness of the exercise you're ...

    What Is the Risk of Using Dumbbells?

    When stepping into a weight room, the variety of strength-training equipment is sometimes overwhelming. What some women do not realize is that most equipment is geared toward ...

    How to Strengthen Your Body to Perform Dips

    Dips are a common body-weight exercise performed using parallel bars found in many fitness centers and gyms. Although dips only use your body weight for resistance by default, ...

    Women's Bench Press Guidelines

    You may see mainly men using the bench press and wonder if it is an exercise for women too. It is. The bench press strengthens your upper body and concentrates on improving the ...

    Warm-Up Exercises Before Weight Training

    As a woman who lifts weights, the last thing you want is to injure yourself. Safe lifting techniques are important, but just as important is a proper warm-up prior to weight ...

    How to Avoid Shoulder Injury During Bench Pressing

    You catch your shoe in the sidewalk and unceremoniously flail into a couple strangers -- these things happen. However, the seemingly simple bench press you do in the gym is ...

    Strength Moves for Circuit Training

    For a workout that builds strength and muscle mass, increases fitness and burns fat, circuit training is the way to go. It can help keep your workouts varied and challenging while ...

    How to Strengthen the Elbow Joint

    Strong elbow joints are important for many daily activities. Your elbow joint is a hinge joint that moves in two different directions -- flexion, or bending, and extension, or ...

    What Are the Benefits of Weight Training on Bone Density?

    Tell osteoporosis to take a hike by protecting your bones with weight training. One of the best preventive measures against this degenerative bone disease, lifting weights cannot ...

    How to Start Bodybuilding for Females

    The world of female bodybuilding can be daunting to enter. While the initial images you conjure up may be of bulky, masculine-looking women with ripped muscles, this isn't always ...

    Front Squat to Press With Heavy Dumbbells

    The dumbbell front squat to press really is a total body exercise, working your quadriceps, hamstrings, calves, glutes, core, shoulders and triceps. The exercise is often referred ...

    How to Combine Bodyweight Training With Weight Training

    Muscles get stronger when they’re safely challenged. Your muscles don’t really know if you’re outside or in a gym, at yoga, using specifically branded weight ...

    Bodybuilding Routine for Joggers

    Common jogging injuries, such as Achilles tendonitis and shin splints, may be caused by a lack of bodybuilding activities. There’s a common misconception when it comes to ...

    Do Deadlifts Strengthen Abs?

    Not all weightlifting exercises are the same, and by most accounts, the deadlift is superior to many. The deadlift tends to be the exercise with which people can lift the most ...

    How to Lift Weights for Toning Properly

    Building toned muscles is about more than just looking great in that swanky cocktail dress – proper strength-training also develops strong bones, reduces risk of injury, ...

    3-Day Split Full Body Workouts

    Split workouts involve training two or three individual muscle groups per workout, while full-body training revolves around hitting your whole body in every workout. Full-body ...

    Serratus Anterior Strengthening Exercises

    It's difficult to include a muscle group such as the serratus anterior in your workout if you don't even know it exists. You engage this area as supporting muscles when you are ...

    What Muscles Does a Hamstring Curl Work Out?

    The hamstring curl exercise strengthens and tones the backs of your upper thighs. You also improve the muscles of your lower legs, backside and core depending on the position you ...

    The Best Leg Lifts for Speed

    While the common misconception is that weight training and lifting can slow you down, the opposite is actually true. Performing the right type of exercises actually increases your ...

    How to Strengthen the Serratus Anterior

    The serratus anterior muscle is one that is not as noticeable as your shoulder or arm muscles, but is nonetheless functionally important. The surfaces of your nine upper ribs ...

    Beginning Strength Training for Women

    Strength training is beneficial for building strength, mass and endurance, but many women shy away from it for fear of looking like a power lifter. Strength training, however, ...

    Can You Do a Leg Press Without a Machine?

    You don't need a fancy machine to include the leg press in your routine. If you don't have access to a gym, or you just want to change it up, try using a stability ball, ...

    How to Strengthen the Upper Arms & Back

    While flipping through fitness magazines or watching late night infomercials, you’ve probably noticed a theme. The commercial fitness industry continually produces workout ...

    Weight Lifting for Upper Middle Back Posture

    Good posture can make you look and feel sexier and specific weight training exercises can improve your posture. Strength training exercises for the upper back will improve the ...

    How to Go From Fat to a Female Bodybuilder

    Putting on fat is effortless, especially after menopause. All it takes is a daily muffin and coffee drink or a habit of relaxing in front of your TV after work with a soft drink ...

    Hardcore Weightlifting Workouts

    There's no single definition of hardcore when it comes to weight training. The consensus is that hardcore workouts need to be high intensity, based around challenging exercises ...

    Bodybuilding and Female Glutes

    Good glutes -- butt muscles in so many words -- are vital in bodybuilding. The judges in bodybuilding contests rate muscularity, definition and aesthetics, so it's critical that ...

    Knee Strengthening Exercises & Stretches

    "The knees are the first thing to go" is a common saying among athletes. This is especially true for women, whose wider pelvis creates what is known as a high "Q ...

    The Best Arm Strengthening Exercises for Punch Power

    Whether you're involved in mixed martial arts or traditional boxing, you'll find that many combat sports feature punching in a prominent role. While the primary muscles used when ...

    Muscle Movement Used for Strengthening the Upper Arms & Shoulders

    To increase the strength and tone of your upper arms and shoulders, it is important to know which exercises to do. By focusing on exercises based on specific muscle movements, you ...

    How to Weight Train With Lunges

    If things getting a little too jiggly when you walk, say "goodbye" to the jiggle by weight training with lunges. Lunges can help you boost your metabolism and your ...

    How to Use Weights at the Gym

    A gym offers you a wide variety of ways to use weights for toning, improving your bone density, training for sports or maintaining healthy muscle mass. Have some fun by ...

    Plyometric Training for the Upper Limbs

    Plyometrics is not for the faint of heart or the weak of muscle. Based on explosive movement -- like jumping from a squat position -- and loading the muscle eccentrically, or in ...

    How to Strengthen Lower Leg Extensors

    The quadriceps, the muscles located at the front of your upper legs, are responsible for extending your lower legs. When the quads contract, your lower leg moves from a bent knee ...

    Rear Delt Workouts

    The deltoid muscles of the shoulders are made up of three distinct fiber areas -- the anterior in the front, medial on the sides and posterior on the rear. The anterior and medial ...

    How to Increase Counts for Pushups

    In appearance, pushups are deceptively simple. Down, up, down, up -- what's so challenging? In actuality, pushups require a tremendous amount of strength from the core, shoulder ...

    How to Lift Dumbbells for Beginners

    Toned muscles don't just make you look great in sleeveless tops and shorts. Muscles help you burn more calories and keep your bones strong. Dumbbells are an easy, convenient tool ...

    How to Strengthen the Lower Back by Lifting Weights

    If you’re starting a fitness routine, the odds are that your lower back isn’t the first item on your agenda. It’s much more likely that you want to tone your ...

    What Do Front Raises Work Out?

    The front raise is an isolation strength-training exercise, which means it requires movement around just one joint. It’s typically performed with a pair of dumbbells, but a ...

    Tips for Curling Weights

    Curls offer an excellent introduction to weightlifting, which – contrary to popular belief – won't turn you into a hulking monster, but will help tone and define your ...

    Bicep Recovery After Curls

    Whether it's done with a barbell or a dumbbell, the standard biceps curl works the upper arms in addition to the traps, rhomboids, deltoids and even the abs. Despite all the talk ...

    Strengthening the Hamstring & Quadriceps With Lunges & Squats

    One of the best ways to get toned, shapely legs is by regularly performing lower-body strength-training exercises that target your quadriceps and hamstrings. Doing so will not ...

    What Muscles Do Planks Strengthen?

    The next time you catch yourself listening in on what the really fit gal next to you on the treadmill says she does for a taut, strong midsection, chances are you'll hear the word ...

    Can You Power Clean With Dumbbells?

    Olympic lifts like power cleans are most commonly performed on a platform with weighted barbells. However, the exercise can be completed with weighted dumbbells, which changes the ...

    How to Lift Weights to Trim Your Butt

    Strengthen and sculpt your butt muscles with targeted strength-training movements that can lead to a trimmed derriere. Three muscles make up your fanny: the maximus, which gets ...

    How to Lift Weights Properly For Workout Exercises

    Lifting weights requires proper technique to be safe and effective. Resistance tools such as dumbbells, barbells, weight machines and medicine balls have certain safety risks ...

    Weights Vs. Bodyweight Exercises

    Weights and body-weight exercises are both popular ways to improve and maintain fitness. Weight exercises require the use of free weights or weight machines to perform lifts, ...

    How to Strengthen the Bicep Brachii

    Developing strong biceps doesn’t mean they’ll become large and Hulk-like in appearance. While many women shy away from strength training because of their fear of ...

    Body Divisions for Workouts

    Odds are you don't want to bulk up like a body builder and tear shirts with your biceps -- you'd probably rather tone and strengthen your muscles so you look and feel sexy. To do ...

    How to Improve Balance for Lunges

    Doing lunges provides an effective way to strengthen your thighs and gluteal muscles, but you'll look silly at the gym if you topple over because you've lost your balance. A few ...

    Olympic Lifts and Full-Body Workouts

    If you want to get stronger, faster and more powerful, Olympic weightlifting could be the answer to your prayers. Olympic weightlifting is designed to develop explosive force and ...

    Morning Strength Workouts

    Waking up to a morning strength workout is a healthy way to start the day. Working out before breakfast is beneficial for the body. Gentle strength-building exercises like ...

    The Best Beginner Full Body Work Out

    Full-body workouts are the best way to burn maximum calories, claims Rachel Cosgrove, author of "The Female Body Breakthrough." As the name suggests, full-body workouts ...

    Benefits of Shoulder Press Exercises

    The shoulder press works several muscles of the upper body and offers a host of benefits that improve daily functioning. This exercise can be performed with dumbbells, barbells, ...

    Tips on Weight Training With Barbells

    Working out with barbells is a form of resistance training. For some women, however, the word “resistance” is synonymous with their attitudes toward weight lifting. ...

    The 5 Essential Exercises for Strength Training

    Strength training is essential for women to build bone density, muscle strength and self esteem. And a trimmed, toned body doesn't hurt either. Hundreds of strength training ...

    Deadlifting for Your Size

    Your size really doesn't matter when it comes to deadlifting. Your fitness level and experience is much more important. The key is proper form and the right progression. With the ...

    The Five Best Ways to Strengthen the Back

    Your mom wanted you to stand up straight, but you just want to show off your sexy muscles in yoga class. A strong back not only looks good but also helps ward off lower-back pain ...

    How to Do Functional Strength Training for the Upper Extremities

    Functional training generally refers to how applicable a certain exercise or movement is for the goal for which you're training, says strength coach and owner of Performance ...

    Primary Purpose of Bicep Curls

    The biceps curl is one of the most popular strength-training exercises, especially among guys who want those T-shirt-busting arms. But they are also important for women -- when ...

    Women & Weights: Why All Women Need Strength Training

    Strength training is often a missing component in the workout routines of many women. Building lean muscle does more for women than sculpt their physique; it also improves their ...

    Slimmer Arms Workout With 5lb. Dumbbells

    When your arms are flabbier than you'd like, get yourself a set of dumbbells. These simple and inexpensive pieces of equipment can help you tone up your jiggly arms, and don't ...

    Frequency for Bodybuilding Workouts

    Frequency refers to how often you train a muscle group. A high-frequency workout involves training a muscle group regularly with little rest between sessions while low-frequency ...

    How to Get Rid of Back Fat With Strength Training

    Many women struggle with excess fat on their backs. Unfortunately, Yale Scientific and other experts have found that targeted fat loss is impossible. No matter what you do or what ...

    Rectus Femoris Strengthening Exercises

    The rectus femoris is one of the quadriceps muscles on the front of your leg. It starts at your hip and runs down to just below your knee and its main jobs are to extend your knee ...

    Does the Bar Curl Help Your Biceps?

    The fronts of your upper arms may be a source of pride or angst. Toned biceps look nice and allow you to carry heavy objects, so strengthening this area is a worthwhile goal. The ...

    Fitness Machines That Work the Inner & Outer Thighs

    Hip strengthening exercises tone your hips, thighs and buttocks, giving you a sexy figure. Along the outside of your thighs are your hip abductor muscles -- muscles that move your ...

    Workouts With Weight Machines

    Don't skip out on those twice-weekly weights sessions to get a manicure instead -- the benefits of strength training can’t be overstated. They help control weight, boost ...

    Guide for New Weightlifters

    Weightlifting has numerous benefits, including keeping body fat low, controlling weight, increasing strength and endurance, spiking metabolism, helping you sleep better, ...

    Fitness Tips for Little Black Dresses

    Whether it's for a hot date or your sister's wedding, a little black dress, or LBD, is a closet staple. Unfortunately, the LBD bod might be less of a staple for you, especially if ...

    Superset Biceps Workout

    Since you are a super woman, you deserve a super workout. Give your biceps a boost and add supersets to your exercise routine. A superset links two sets of exercises together ...

    How to Keep Your Back Straight on a Deadlift

    Deadlifts can make your butt and legs look fantastic, but you'll never reach your lower-body goals sitting in a chiropractor's office with a deadlift back injury. Keeping your ...

    What Is the Difference Between Conventional Deadlifts & Stiff-Legged Deadlifts?

    Conventional deadlifts and stiff-legged deadlifts are both lower-body compound exercises, meaning they work multiple muscle groups and joints. Although they are fairly similar, ...

    Rest Periods for Strength Training

    Whether it’s because you don’t enjoy lifting weights or you wish to keep your heart elevated for a cardiovascular benefit, it’s not uncommon to rush through your ...

    How to Strengthen the Short Head of the Biceps

    The biceps muscle really gets around. Attached to the upper forearm and at the shoulder, the muscle has two parts. The long head is located at the outer attachment, and the short ...

    Hip Flexor Strengthening Exercises

    Strength-training exercises for your legs are an important part of any workout routine. In addition to making daily tasks like climbing stairs less difficult, weight training ...

    How to Strengthen the Upper Trapezius

    If you carry a purse with a shoulder strap, you are familiar with your upper trapezius muscle. The upper trap lifts your shoulder to prevent your purse from sliding down your arm. ...

    How to Use Weights to Strengthen Abdominal Muscles

    Having difficulty achieving a tighter and stronger midsection with your current ab routine? A not-so-obvious problem might be a lack of abdominal weight-training. When you ...

    Length of Deadlift Workouts

    If you think deadlifts are just for powerlifters and bodybuilders, think again. Deadlifts are a truly functional exercise that have physical benefits that carryover to everyday ...

    Full Body Resistance Band Workouts

    While you may think you need loads of fancy gym equipment to get stronger and burn fat, but that's certainly not the case. You can use resistance bands to put together an ...

    The Best Strength Exercises for Running

    Strength exercises have an important place in your running regimen. When you run, each footfall produces a reaction force several times your body weight, which your muscles, ...

    Proper Breathing During Weight Lifting Workouts

    You've probably seen the big burly guys at the gym throwing weights around like they are nothing. Typically they are screaming or holding their breath until they're bright red in ...

    How to Use Professional Multi-Hip Weight Machines

    Weight training exercises that target your hips tone your legs and buttocks, helping you build a sexy physique. Who wouldn't want that? The multi-hip weight machine allows you to ...

    Women's Exercises to Tone Shoulders

    If you neglect to exercise your shoulders, know this: strong, toned shoulders can make your waistline appear smaller and improve your posture. Even if you work your arms and upper ...

    Muscle Strengthening of Forearms

    The muscles throughout the forearms are responsible for performing wrist flexion, wrist extension, supination and pronation. Wrist flexion involves bending your wrist to pull your ...

    Powerlifting for Legs

    Want to increase leg-strength using a minimal amount of exercises? Well, look no further than powerlifting movements. Unlike bodybuilding exercises, which usually only work a few ...

    How to Do a Woman's Bodybuilding Routine

    Following a bodybuilding program won't automatically turn you into the Incredible Hulk. There are four main categories of women's bodybuilding, says champion competitor Ashley ...

    Good Morning Back Workouts

    You won't often see people do good mornings in most commercial gyms as they're usually associated with powerlifters who are familiar with the tricky technique. It's a shame ...

    Do Resistance Bands Work for Strength Training?

    You have more than 430 skeletal muscles in your body that help you move and function on a daily basis. During a resistance training session you focus on the major muscle groups ...

    How to Do Stiff Leg Lifts Correctly

    Looking to perform a simple exercise for your buttocks muscles, specifically your gluteus maximus? Well, the stiff leg lift is among the most basic movements you can do. ...

    Advanced Strength Training Programs

    You've been doing the same strength workout for months now, and you're not seeing any progress. Plus, you are really bored! It is time to take your strength training program to ...

    Gym Workout Routines for Strengthening Back Muscles

    Oh your aching back! Ever wonder why you have back pain, even though you never lift anything heavy or do strenuous activities? Weak muscles are often at the root of back pain. ...

    Total Body Strength Exercises With a Medicine Ball

    Remember when your high school phys-ed teacher threw that big, smelly ball at you and nearly knocked you over? That was a medicine ball. The medicine ball has long been used for ...

    How to Improve Squat Depth Flexibility

    If you want great legs, strong butt muscles and an iron core, you need to squat. Squats hit your quadriceps, hamstrings, glutes, calves, abdominals and lower back, but to get the ...

    Back Muscle Strengthening Exercises Using a Home Gym

    A home gym can potentially sound pretty limiting -- you probably only have a few basics and don't have the luxury of using fancy resistance machines or tonnes of weight. Don't use ...

    What Are Some Exercises for Your Butt Using Body Weight or Dumbbells?

    Many women want to appear small everywhere except their butt. While skinny waists are in, flat butts usually are not. Performing muscle-strengthening exercises regularly can help ...

    Bodybuilding: Morning Workouts

    First thing in the morning might be the perfect time to get your bodybuilding workout on. While you might be bleary eyed and half asleep when you get up, by the time you finish in ...

    How to Do a Hexagon Squat Exercise

    When you're ready to take your tush- and leg-toning routine to the next level, it's better to be safe than sorry. Rather than doing barbell squats, which put a lot of stress on ...

    Daily Full Body Workout Using Supersets

    Burn fat, build lean muscle, increase strength and boost fitness all at the same time. Sound too good to be true? Amazingly, not only is it possible, but it's actually pretty ...

    What Is the Ideal Number of Repetitions During Strength Training for Health Benefits?

    The benefits of strength training go well beyond toned arms and a firm backside. Strength-training exercises can reduce your risk of heart disease, diabetes and osteoporosis. ...

    Clean & Jerk Dumbbell Exercises

    "Clean" and "jerk" might describe the OCD-boyfriend you dated in college, but put these terms together, and you've got a different animal altogether. The clean ...

    Calisthenics Strength Exercises

    Not having a gym membership is not an excuse for being anything less than awesome. It doesn't matter if you haven't got access to elliptical machines, 150-pound dumbbells or a ...

    Lifting Weights to Strengthen the Upper Back & Rotator Cuff

    Swap too many back workouts for late nights at the office, and you could end up looking like your frail, hunched-over grandma. Strong upper-back muscles help you naturally ...

    Compound Exercise Weight Training Workouts

    Compound exercises are any movements that involve the use of two or more joints and work multiple muscle groups at the same time. While people often think they need to isolate ...

    Strength Training Resistance Workouts

    Whether you want to build muscle or just get strong enough to lift a bag of groceries out of the car, strength training can help you accomplish your goals. Resistance training is ...

    Gym Workouts for Women to Lose Weight

    Forget fad diets. Don't even think about starvation and crash diets. The best, healthiest way to lose weight and keep it off is to eat fewer calories and exercise more. Cardio, or ...

    How to Strengthen Your Biceps Quickly

    The biceps are one of those pesky muscle groups that don't seem to progress quickly at all. Even though you add a couple of pounds a week to your squat or bench press, it seems ...

    Diet & Exercise Tips to Lose Belly Fat

    Belly fat -- your No. 1 nemesis. Sometimes it seems that no matter what you do, it just doesn't budge. You've probably heard that spot-reducing fat from certain areas of the body ...

    Bench Press Workout Programs

    If you think the bench press is an exercise purely for big, muscular guys with gorilla arms and a hunchback, think again. It's actually a fantastic exercise for women. The bench ...

    Differences Between a Curl Bar and Regular Bar

    The difference between a curl bar and a regular bar is as simple as the difference between a heel and a flat shoe. One is more comfortable and you look forward to putting it on. ...

    Chains for Powerlifting Training

    If you walked into your gym and saw a pile of big, heavy, silver chains on the floor, you'd probably think either you were in the wrong building or that your gym had changed into ...

    Good Free-Weight Upper Body & Core Workouts

    Think strength training is just for big bulky men who spend their time grunting and admiring their biceps in the mirror? Think again. Weight training isn't limited to ...

    Weight Lifting Exercises for Strong Knees

    Chances are you train to get a better butt, fight the belly bulge and shrink that annoying muffin top. Strength training is awesome for all of this -- it burns calories, builds ...

    Dual Muscle Exercises for Core Training & Strength

    Working dual muscles during strength training is a time saver; it gets more done in less time. If you're in a time crunch but looking to get quality exercises in, focus on dual ...

    One Set Per Body Part Workouts

    Forget spending an hour in the gym and performing multiple sets on a variety of exercises -- one set per body part is all you need for maximum results. It's not the time you spend ...

    Female Bodybuilding Workouts

    Bodybuilding is much more than just working out. While you might picture women bodybuilders with huge muscles and bulging veins, this is only one form of female bodybuilding. The ...

    Upright Cable Rowing Exercises

    When it is time to improve the look of your shoulders for your black sleeveless dress, turn to a cable machine. The cables and pulleys provide many options for strength training, ...

    What Do Rack Pulls Work?

    Rack pulls are very similar to the deadlift exercise except you start from an elevated position rather than the floor. This decreases your range of motion and the work it takes ...

    Dumbbell Exercises for Grip Strength

    Even if you're in tip-top shape, if you neglect to improve your grip strength, you can lose that game of tennis or golf, have the handshake of a 10-year old and find activities ...

    Full Body Strength Training Routine

    Use it or lose it! That old adage definitely applies to your muscles. Women who don't do strength training exercises at least twice each week risk losing 1/2 pound of muscle every ...

    Full Body Workout Plan for Women

    The split routine is dead, it's the dawn of the full-body workout. A full-body workout does exactly what it says on the tin -- you work your whole body in each training session. ...

    Best Effective Glute Exercises and Workouts

    A better butt is every girls' dream -- who doesn't want a firm, toned, peachy posterior? The trouble is, most women aren't doing the right things to get great glutes. Your typical ...

    How to Do Butterfly Presses With Free Weights

    The butterfly press is a weight-room exercise that primarily strengthens your pectoral muscles and shoulders. It also works your biceps, forearms and back to a lesser degree. ...

    Workout Tips for Working the Upper Back

    It seems your lower back often gets put through the wringer, but not much credit is given to the muscles of the upper back. Lat pulldowns and seated rows go a long way toward ...

    Exercise Tips to Tone Up

    While regular weight-training sessions can keep you feeling fit and fabulous, there’s a much more important benefit as well – reversing bone density and muscle tissue ...

    Weekly Bodybuilding Workouts

    Bodybuilding doesn't have to be about becoming a mass monster. Lifting weights can actually burn fat and help you lose weight and increase muscle definition. Plus, with various ...

    Upper Arm Exercises That Work Fast

    Whether you're in the midst of bikini season or making the rounds at holiday cocktail parties in your strapless gowns, you need guns that will stun. For that you need a quick ...

    Ultimate Back & Shoulder Workouts

    If you're ready to get serious about toning your back and shoulders, you'll need a complete exercise routine that targets all the major muscle groups in those areas. That means ...

    How to Lift Weights Outside of Your Strength

    You're a strong woman. You balance life, work and relationships with ease. When your physical power doesn't match your emotional fortitude, try some specific training techniques ...

    Muscle Groups Used Doing Romanian Dead Lifts

    The Romanian deadlift (or RDL) is a helpful exercise for a woman who wants a sleek and toned lower body. You may do the RDL with a body bar during a group exercise class, or you ...

    The Best 30-Minute Full-Body Weightlifting Workout

    When you've only got 30 minutes to train, you've might think you’ve got two choices -- grind away on the stepper for half an hour or skip the gym altogether. After all, what ...

    What Is a Thruster Exercise?

    If you're looking for a new exercise to add to your weight-training arsenal, look no further than the thruster exercise. Made popular by CrossFit lovers, the thruster is a ...

    Total Body Workout Routine for Women

    Forget all you've learned about body-part splits being the best training method, total body workouts are here and they're the way forward. Working your whole body every session ...

    Intense Bodybuilding Workouts

    If you don't think bodybuilding workouts are intense, you're doing them wrong. While you might think that lifting weights is only good for building muscle or getting stronger, ...

    Weight Lifting Exercises to Strengthen Tendons

    Most people associate weight lifting exercises with muscle building. It's true that muscles can get bigger and stronger in response to weight lifting, but weight lifting also ...

    Cardio Rowing & Bodybuilding Workouts

    Rowing and bodybuilding probably aren't two activities you'd put together. The former requires a high level of cardiovascular endurance while the latter is all about large, ...

    Lifting for Female Athletes

    You're a conditioned athlete who thinks lifting might be the next step for getting even better at your sport. Prepare to enter a battleground of competition -- not within the ...

    The Proper Way to Lift Weights

    Weight training has a way of making you feel like you can take on the world -- or at least the gym. It might even be tempting to show off your skills, but resist the urge. Lifting ...

    5-Day Workout Schedule to Tone and Lose Weight

    Who on earth has five days a week to go to the gym? Chances are, you do. Losing weight, toning and getting your best self ever takes hard work and dedication, which may mean ...

    Dumbbell Vs. Barbell for Strength Training for MMA

    To the casual viewer, mixed martial arts, or MMA, may seem more like structured brawling or an organized playground fight. However, the combination of martial disciplines and ...

    Lunge Workouts to Slim Legs

    The largest muscles in your body are located in your legs. By doing lunges to strengthen your glutes, quads and hamstrings, you can jump start your metabolism and gradually burn ...

    How Much Time of Rest Before Lifting Weights Again?

    So you’ve hit the weights and enjoyed a good workout. You feel energized, and you could swear that your arms or thighs are firmer than when you started. You can’t wait ...

    Lateral Head Triceps Workout

    The lateral head of the triceps is the outermost part of the muscle that, if developed, sticks out right below your T-shirt sleeve and kind of looks like a horse shoe. If you want ...

    Exercises to Isolate the Gluteus Minimus

    With the gluteus maximus being the strongest muscle in the body, the smaller gluteus minimus is often overlooked. The gluteus minimus attached to your pelvis and then inserts at ...

    Lifts or Exercises to Strengthen the Deltoids

    All you need to strengthen the deltoids, the major muscles at your shoulders, are a pair of weighted dumbbells and consistency. The deltoids are responsible for lifting your arms ...

    A Workout With a Resistance Bar for the Triceps

    Those exasperating triceps, which are susceptible to sagging and losing tone over time, are often tagged as an area of concern for women. The triceps are responsible for extending ...

    Female Bodybuilding for Muscular Women

    The age of the skinny girl is over; it's time for muscular women to take over. No one wants to be a size zero anymore. Lean, defined muscles, a peachy butt and muscular arms are ...

    Squats to Strengthen Quad Muscles

    You've heard about squats, read about squats, seen people in the gym perform squats and possibly even had a go yourself. However, rethink everything you knew about squats. Forget ...

    How to Strengthen Lower Back Muscles

    Sprinkle a few lower-back exercises into your regular routine to reduce your chances of injury. While you can incur a lower-back injury from simply getting your heel caught in a ...

    Lifts to Strengthen the Trapezius

    You'll find your trapezius muscle, or "trap," at the very top of your shoulders and sides of your neck. It attaches at the upper spine and fans out into three separate ...

    Advantages & Disadvantages of a Weightlifting Belt

    If you're getting serious about your weightlifting, you might be tempted to invest in a weightlifting belt. But before you suit up He-Man style, weigh the advantages and ...

    The Best Types of Squats for Quadriceps & Glutes

    Squats are a fabulous compound movement that hit the entire lower body in a single movement. Even if you’re not looking to build thighs like tree trunks, squats are a key ...

    A Chest, Arms and Back Workout for Women

    Ditch your jogging, stationary bikes and aerobics classes and jump on board the weights train. Training with weights is the only way to get the toned, lean, defined body you want. ...

    What Is a Deadlift Warm Up?

    The deadlift is the queen of lower body exercises. If you want lean thighs, strong hips and a great butt, the deadlift's where it's at. But, you can't just jump straight into a ...

    Good Bicep Workout Routines With Weights

    If you want to use weights to firm up your biceps, prepare to do a lot of curls. The simple motion of curling your arms up to your chest while holding a weight -- or weights -- is ...

    Lower Body Workouts for a Bigger Butt and Hips

    People swoon over J-Lo and Beyonce for their peachy derrieres, and for good reason too -- the skinny size zero look is out, and big butts are most definitely back in. If your ...

    Quad-Dominant Workouts

    If there's one body part that can give you the ultimate femme fatale physique, it's the quads. There's nothing quite like a pair of well-sculpted, defined quads to bring out your ...

    Weight Lifting Equipment to Strengthen the Legs

    Navigating the various leg-strengthening machines and equipment at the gym can make you weak in the knees. Although certain pieces of equipment are better suited for seasoned ...

    Weight Lifting Exercises for Skinny Women

    The very idea of weightlifting strikes fear into the hearts of women across the land. But weight training is an essential part of any program. Unless of course you want to end up ...

    Basic Strength Exercises With Weights & Barbells

    Strength training is a vital part of an exercise regimen, and it's not just for men. Women often skip the weight room for fear of bulking up, but are instead missing out on all ...

    Weight Lifting Exercises to Tighten the Stomach

    The one exercise that automatically gives you a tight, flat stomach is the holy grail of weightlifting. Unfortunately, such an exercise is also a training unicorn -- it's a myth. ...

    Five Basic Exercises for Russian Kettlebell Training

    The Russian kettlebells may seem more like a torture device used in medieval times, but they’re actually unbelievable equipment for fitness. Even if you’re a beginner, ...

    Lower Lumbar Back Strength Exercises

    Got an aching back? If lower back pain from carrying around the baby or sitting at your desk is cramping your style, strengthening the muscles in your lumbar region can make a big ...

    Combination Workouts for the Biceps & Shoulder

    Most women would love to have firm, toned and sculpted arms. There's no magic potion for firm, toned and sculpted arms, but combination workouts might seem like it for your ...

    Workouts With Dumbbell Snatches

    Dumbbell snatches might sound more like a nickname for a weight thief, but they're actually a highly demanding, ultra-effective fat burning, strength-building exercise. You won't ...

    Calf and Thigh Workouts Without Weights

    It’s possible to build muscular strength without having to use any additional weights because your own body weight provides resistance that your muscles have to overcome. ...

    Weight Lifting Biceps Exercises With Dumbbells

    Spot a woman with toned arms and it's usually her developed biceps that are catching your eye. The biceps at the front of your upper arms help you pick things up as you bend your ...

    Neck, Upper Back and Shoulder Workouts

    Following a low-calorie diet and exercise regimen is an effective way to minimize the size of your stomach and waist region. But there are other ways to make your waist look ...

    Most Efficient Dumbbell Exercises

    As much as you might enjoy the results you get from training, truth be told, no one really loves their gym time. You might get a boost from hitting new personal bests, but if you ...

    A Full Body Circuit Workout With Weights to Burn Fat

    Circuit training is a fun and challenging way to increase your ability to burn more calories in less time. It uses exercises that move your entire body rather than isolating body ...

    The Proper Set of Deadlifts

    Few things in the gym are more satisfying than a perfect set of deadlifts. Performing a proper set of deadlifts takes time though: First you need to learn the technique, then ...

    Bicep Training Exercises

    Bicep training may seem to be limited to nothing but one curl after another, but there are plenty of options to keep the monotony out of a bicep workout. Variations in hand ...

    Benefits of Dumbbell Lunges

    You will find it simple to add a dumbbell lunge to your workout routine. What isn't simple are the lower-body benefits from this effective exercise. This at-home exercise does not ...

    Beginner Chest & Tricep Workouts

    Exercising the triceps and chest muscles isn’t just for muscle-bound men looking to build their pecs and bulk up their arms. Women can also benefit from working the chest ...

    Top Ten Abdominal Exercises

    The abs have two simple functions -- to flex the spine forward and toward each side. With this basic anatomical knowledge, you can come up with hundreds of different abdominal ...

    Tremendous Bodybuilding Back Workouts

    Building a better back is a tough task, but someone's got to do it. You may not think back training is particularly sexy -- after all, it's not one of your mirror muscles like ...

    The Best Biceps & Triceps Exercises

    You might not be after biceps like boulders or bulging horseshoe-shaped triceps, but defined, sculpted arms are a must for any woman in search of the perfect physique. Lifting ...

    How to Strength Train With Exercise Bands

    Training with exercise bands can be just as effective as using dumbbells or some weight training machines, but without many of the hassles associated with going to a gym. Exercise ...

    The Best Gym Workouts to Gain Muscle

    Despite what you might think, gaining muscle isn't just for bodybuilders and rugby players. Putting on some muscle mass can be quite beneficial for women, as having more muscle ...

    The Best Dumbbell Workouts for Losing Weight

    You could be forgiven for thinking that dumbbells don't have any place in a weight loss routine. After all, the pictures of huge brutes using dumbbells that feature prominently in ...

    What Is Dynamic Lifting?

    Dynamics refers to objects and energy in motion. Any lifting that requires motion is always a dynamic lift. Dynamic lifting allows your body to work against gravity, putting ...

    Exercising Different Muscles Every Other Day

    An all-or-nothing approach can work for a lot of things, but strength training isn't one of them. Pumping those muscles with consistent strength training can help you get lean, ...

    The Best Weightlifting Workout to Lose Weight

    Gaining weight is easy but losing weight is hard work. Just as crash diets fail to achieve long-term fat loss, so, too, a sedentary person can't just walk into the gym and do ...

    Machine-Based, Weight-Bearing Exercises for Women

    So you want to spice up your workouts, and venture into weight-bearing territory. Smart move. Regularly doing weight-bearing exercise, which forces you to work against gravity, is ...

    Sexy Arm Exercises for Women

    Sexy arms are at the top of every woman's Christmas list. There's no other body part that screams "hottie" like well-sculpted arms, with defined triceps and toned ...

    Two Week Exercise Plan to Tone the Legs and Butt

    Kick start your leg and butt toning efforts with this two-week training program. Be ready to notch out some time from your week for this high-volume lower-body workout program. To ...

    How to Do Butterfly Exercises on a Chair

    When you want fly-looking shoulders and tight chest muscles, the butterfly is one exercise to add to your routine. You can do this exercise, also known as the "fly," ...

    How to Isolate the Buttocks While Doing Squats

    Few exercises work as many different muscle groups as squats. Squats stress your core from just below your pectorals down to your toes and from the middle of your back down ...

    Intermediate Bodybuilding Routines With Dumbbells

    The "newbie" stage in bodybuilding feels great. Every workout you lift more, perform extra reps and a weight that last week felt like a tonne now feels light as a ...

    Boxing Resistance Training

    If you want the power to put the hurt on your opponent in the ring, you need to build your strength in the gym. Resistance training helps boxers build the functional strength ...

    Leg Exercises for Rock Climbers

    When you want to develop the strength you need for rock climbing, climbers may tell you, "just climb." While it's true that doing your share of boulder problems and rope ...

    How to Do a Standing Cable Pull

    If you’ve ever felt intimidated by leaving aerobics section of the gym to check out some of the machines frequented by men, you’re not alone. Being surrounded by ...

    Benefits of Weighted Reverse Leg Curls

    In exercise terms, a “curl” has nothing to do with your hair, although these curls can help you look good as well. Instead, the term typically refers to curling an arm ...

    Triceps Super Set Workouts

    If your triceps workout consists of a few sets of push-downs, maybe some halfhearted push-ups and the odd triceps kickback, it's pretty likely that you'll never have terrific ...

    Beginner Weightlifting Routines for Women That Target the Stomach

    What do most women do to work their stomach muscles? That's right -- sit-ups and crunches. But look around your gym and count how many women have flat, defined stomachs. It's ...

    Strengthening Exercises for Your Lower Quadriceps Muscles

    The quadriceps, commonly tagged as the quads, are a collection of four muscles that run down the front of the upper thighs. When you run, jump or squat, you can thank your quads ...

    Thigh Exercises for Women at Home

    Never mind muscular arms, a defined back or a washboard stomach -- sculpted thighs are this year's must-have body part. If you were to think of thigh exercises, you might come up ...

    Weight Training for Ballerinas: What Exercises to Do & What Exercises Not to Do

    If you want to be your best as a ballerina, you need to be strong. While it can be tempting to skip the strength training routine to keep a thin frame, you can actually improve ...

    Hydraulic Exercise Equipment Vs. Stacked Weight

    Whether you're putting together a home gym or are trying to decide which machines in your health club to use, knowing the differences, benefits and drawbacks of various weight ...

    The Best Deadlift Routines for Power

    The deadlift is one of the most efficient and effective strength-training exercises you can perform. Focusing on all of the major muscle groups, especially those of the lower body ...

    Forearm Rests Between Workouts

    Whenever you’re getting in a good upper-body workout, it’s important to take time to rest between sets, not just for your own peace of mind, but for the sake of your ...

    Bodyweight & Pec Workouts

    Put aside the weights and use your own body weight for resistance to develop your chest. Your chest muscles, common tagged as your pecs, are responsible for bringing your arms ...

    Most Effective Bench Press Strength-Training Routine

    If your chest training is currently limited to pushups and the odd set on the pec deck, it's time to step things up a notch. Unlike the average gym rat, you probably don't spend ...

    What Dumbbell Workouts Make Your Wrists & Forearms Stronger?

    Running along your forearm are muscles that bend, extend and rotate your wrists. Often neglected, these muscles are involved in moving and maintaining the position of your wrist ...

    Good Exercises to Lose Belly Fat at Home

    Not having access to a gym is no excuse for not being in awesome shape. You may not have the latest thigh machine, a wide array of dumbbells or an expensive treadmill, but you do ...

    Exercises for Increasing Calf Muscle Size

    Sexy calves are this season's must have. Forget your toned butt, tight abs and bulging biceps, a pair of well-defined calves can make your legs your best feature and your killer ...

    Alternatives to Pushups

    Although many people consider pushups a chest exercise, they actually work three muscle groups. Your chest, or pectoralis major, muscles are the primary muscles used for pushups. ...

    Toning Workout for Women With Weight Bench

    If the only equipment you have to use for your strength workout is a weight bench, you’re in luck. There’s no need for weights or fancy machines if your goal is to ...

    High Rep Low Weight Upper Body Workouts

    If you were to pick up the latest copy of any beauty magazine and flick through to the health and fitness section, you'd likely be duped into thinking that training with light ...

    What Does the Curling Bar Work Out?

    Curling bars are staple items in the gym. It’s a resistance training tool primarily used to do standing bicep curls and preacher curls. Both of these exercises work out the ...

    Uses of Leg Curl Exercise Equipment

    Whether you’re new to the gym or have been going for years, you’ve probably wondered if you’re getting the most out of the leg curl equipment. With several ...

    Benefits of Weight Training for Women

    Misconceptions about weight training for women abound: It creates bulky muscles, it is hard, and it takes forever to see results, are just a few examples of the myths out there. ...

    Full Body Workout Regimen for Burning Fat

    Juggling a fat-burning fitness routine with a full-time job is difficult; it's even harder if you want a clean house and a social life as well. One way to balance having a ...

    The Best Workout for the Inside of the Thigh

    Training your inner thighs is an absolute must for getting those highly coveted shapely thighs. This is because a large portion of overall thigh mass is located in the inner ...

    Weight Lifting Workout for Beginners

    The weightlifting area of the gym can be a pretty intimidating place when you’ve never before dared to enter. Where do you start? It’s no wonder many beginners stay ...

    The Best Weight Loss Compound Workout

    When it comes to the best exercises for losing weight, you can't go wrong with compounds. Compound exercises work multiple muscle groups simultaneously, and because they hit more ...

    The Best Hard-Core Workouts

    By nature, some athletes seem attracted to extremes; those who compete in ultramarathons and triathlons or get up at 4 a.m. to train before work underscore this point. As a ...

    Bodybuilding & Forced Repetitions

    Forced repetition is an advanced training method allowing bodybuilders to continue a set after muscle failure. It is used during plateaus, when bodybuilders see no progress in ...

    Strength Training Exercises for Flabby Arms

    Tighten up your flabby arms with a pair of dumbbells and some discipline. To thoroughly target all of the muscles in your upper arms, address your shoulders, biceps and triceps. ...

    The Top 5 Bicep Workouts

    There are plenty of ways to develop your biceps, but flexing them constantly while standing in front of a mirror like Ms. Olympia isn't enough of a workout. Besides flexing and ...

    The Best Home Weight Benches

    If you’re like most women today, you’re looking for ways to cut back on spending. And while you know your health and physical fitness are important, maybe you just ...

    Proper Hip Height for Deadlifts

    The deadlift is a wonderful thing. While often overlooked in many women's weight loss training plans, no other exercise will hit your glutes, hamstrings and core muscles harder, ...

    Rowing Exercises for the Arms

    Weight training might seem like a time-consuming activity that would be difficult to fit into your already busy schedule, but exercises such as rows give you a lot of bang for ...

    How to Do Kettlebell Wood-Chop Exercises

    Kettlebells have been around for centuries and long have been used in Russia to train athletes and the military. Kettlebells differ from traditional weight training because of the ...

    Good Gym Routines for Burning Fat & Strength Training

    Whether you're a hardcore exercise enthusiast who works out first thing in the morning or if you're a person who would rather visit the dentist than hit the gym, you can't deny ...

    How Much Rest Between Workouts for Muscle Growth?

    The prevailing attitude among fitness buffs seems to be that the more you put into your exercise effort, the more you'll get out of it; as the motto goes, "no pain, no ...

    How to Train With Powerlifting Chains

    Powerlifting chains help break through sticking points, the position at which resistance can't be overcome by muscle strength. The chains are used simultaneously, one on each side ...

    How to Replace a Pushup With Exercise

    You never have to do an exercise that makes you uncomfortable. If you do not enjoy pushups because you feel pain or worry that you will smash your nose into the floor, there are ...

    Does Weight Lifting Make You Run Faster?

    Lifting weights to strengthen your lower body can increase your running speed. The major muscle groups you should target include the hamstrings, quadriceps, glutes, hip adductors, ...

    The Best Abdomen Workout

    Crunches and situps are among the most commonly performed exercises for the abdominals, and for good reason -- they are superb for strengthening those muscles. The best abdominal ...

    Full Body Weightlifting and Workout for 3 Days Per Week

    For a workout that burns fat and ramps up your strength gains, you can't beat full body training. The metabolism boosting properties of weightlifting, combined with the calorie ...

    The Best Types of Training to Develop Your Strength: High Repetition & Low Resistance

    The strength industry traditionally believed that you could only gain strength by using heavy weights with low repetitions. Recent studies, however, contradict those claims, ...

    What Is a Good Deadlift?

    “Deadlift” is a somewhat scary name for one of the best exercises in the gym. In fact, it works nearly every muscle in the body, including the lower back, forearms, ...

    Stiff-Leg Deadlifts With Dumbbells

    Deadlifts could also be known as "buttlifts" for the effect this exercise has on your rear. During the exercise, your glutes contract every time you return to a standing ...

    Resistance Training to Get a Full Body Workout for Beginners

    For burning calories, increasing strength and maximizing fat loss, you can't beat a full body workout. The more muscles you work in each workout, the more calories you burn and ...

    Proper Way to Do Barbell Sitting Military Press

    The seated military press is a common exercise used to target and sculpt the shoulders. This exercise can be done either standing or seated and primarily works the anterior and ...

    Is It Better to Work the Same Muscles or Opposing Super Sets?

    Instead of completing one weight training exercise and then moving onto the next one, super setting your workouts means you jump back and forth between two exercises. If ...

    Straight Bar Vs. Rope Tricep Pushdown

    As one of the areas most responsible for making you look good in all things sleeveless, your triceps not only make for sexy arms, they also help give you the ability to lift heavy ...

    What Causes Your Muscles to Expand When You Work Out?

    Sometimes called muscle “pump” among other things, it’s common for muscles to expand when you work out. In fact, it’s all a part of the muscle growth ...

    What Does 3x5 Mean in Weight Training?

    Depending on your weight training program, your workouts can either help you build muscle strength or muscular size. It’s the volume of your workouts, or the number of sets ...

    Exercise for Arms With Dumbbells

    All those fancy gym machines are great when you want to add some variety to your workout, but nothing beats a set of dumbbells for versatility, portability and ease of use. If you ...

    Dumbbell Exercises for Beginners

    If the thought of lifting weights freaks you out or sends you running for the hills, never fear -- it's not as bad as it might look. Strength training doesn't have to mean lifting ...

    Low Weight & High Volume Workouts for Gaining Muscle

    With an appropriate weight-training program and some discipline, women can put on a good amount of muscle. Be prepared to put in four days of lifting weights per week, with each ...

    Hamstring Workout Routine Without Weights

    Your hamstrings are the muscles on the back of your thighs that most women tend to feel are never the way they want them to look. To make it worse, many of the exercises designed ...

    Bridge Exercises & Dumbbells

    You can get a firmer backside without joining a gym or buying fancy equipment. Bridging exercises target your gluteal muscles -- the large muscles in your butt that give it shape ...

    Arm & Upper Body Exercises With 5 lb Dumbbells

    It might seem like a measly amount of weight, but the truth is you can get a lot of benefit from starting a lifting routine with simple 5-pound dumbbells. Those basic pieces of ...

    Four-Day Arm Dumbbell Workouts

    Getting the toned, sexy arms you see on the covers of magazines doesn’t have to take hours of blood, sweat and tears each week. If you divide your arm workout into a ...

    Sitting Exercises With Dumbbells

    Whether you're nursing a lower-body injury or just looking to change up your fitness routine, taking a no-standing approach is no excuse for not squeezing in a tough workout. ...

    The Best Workouts to Gain Weight

    Slimming down is a common goal for women in the gym, as many prefer to let the boys be the ones concerned with getting big. But size -- muscle size, that is -- matters to some ...

    Burpees Workout for Legs

    Burpees are a great total-body exercise that increases muscular strength as well as cardiovascular strength and agility. Since the basic burpee works all of the muscles used to ...

    Dumbbell Exercises for Sides and Core

    When you think of a dumbbell workout, you might only picture endless repetitions of bicep curls. The fact is, however, dumbbells are a diverse piece of equipment that you can use ...

    Strength Training for People Who Hate Exercise

    Not everyone jumps for joy at the thought of going to the gym, but most everyone knows how important strength training is to staying active and healthy. The trick to avoiding the ...

    Tricep Toning Exercises With Barbells

    The triceps are in that crucial area beneath your upper arms where you don’t want to see anything sagging. You’ll need an overall plan of exercise and a healthful diet ...

    Alternatives to the Barbell Squat

    While bodybuilders swear by them, barbell squats aren’t the only way to get killer quads. If you want to shape up and strengthen your legs without using the bar, ...

    Exercises That Improve Hand Grip Strength

    Developing the strength of your grip will not only help you train harder in the weight room, but you’ll be able to keep hold of items better during daily activities. In some ...

    How to Do a Clean Shoulder Press With Dumbbells

    Although the term “clean and press” conjures up images of old-school gym jockeys in weight belts and Chuck Taylors, the clean and press actually has tons of benefits ...

    Incline Fly Chest Exercises

    Weight training exercises tone your muscles and enhance your figure. You don't need to belong to a gym to add weight training to your already busy schedule -- you can exercise at ...

    Alternatives to Barbell Deadlifts

    The deadlift became one of the Olympic lifts performed in powerlifting in 1965, according to Dennis J. Unitt of the International Powerlifting Federation. The deadlift is a ...

    Inner Pectoral Dumbbell Workouts

    Pectoral workouts aren't just for men who want to bulk up and look good with their shirt off. Woman can also benefit from using dumbbells to strengthen their chest muscles. Not ...

    The Best Lower-Body Workout for Women

    It's all very well and good having toned arms, sculpted shoulders and washboard abs, but no woman's physique is complete without a set of perfect pins. Your legs are half your ...

    Kettlebell Exercises for the Abs, Arms and Back

    Kettlebells don’t ring, but they can certainly help tune up your body. Kettlebells are round weights with handles that offer an alternative to dumbbells or other hand ...

    Types of Free Weights

    Resistance machines are just OK. Beginners, for example, might benefit from learning proper exercise form on a machine that only allows a single plane of movement. But free ...

    Low Carb Diet & Swimming

    From Atkins to the maple syrup diet and from South Beach to cabbage soup, there are thousands of eating plans designed to help you lose weight and get lean. One of the most ...

    What Helps Strengthen Calves?

    Having sexy, shapely calves can make your legs pop when you put on a pair of heels and make you feel great about your gams when you put on a dress. These muscles play a huge role ...

    Flat Bench Press Techniques

    Weight training exercises are an important part of overall fitness -- and exercises that strengthen more than one area at a time, such as the flat bench chest press, save you time ...

    What Do Incline Dumbbell Workouts Do?

    Gravity will always pull your dumbbells straight down. There’s not much you can do about that. But if you change your body’s orientation, the angle of your ...

    Compound Exercises & Weight Lifting Workouts

    Compound exercises are one of the most efficient ways to workout, since you can work multiple muscle groups at once. Beginners and advanced weightlifters can benefit from a ...

    What Weight Dumbbells for Toning for Women?

    When you're looking to tone your muscles, lifting weights is a good idea. Lifting weights helps you build muscle, and on top of that, muscle burns calories more efficiently than ...

    Natural Bodybuilding Recovery Time

    If you think lifting weights will turn you into a green-skinned, radioactive hulk of a woman, fear not. If you're bodybuilding the natural way -- without supplements -- your ...

    Boxing Workout for Bodybuilders

    Boxing and bodybuilding are completely different sports, but they do have similarities in their training methods. Although boxers primarily focus on performance and ...

    Five-Day Split Strength Training

    Lifting weights is effective at increasing strength and developing muscular tone because they it puts your muscles under stress that they’re not used to. At the end of your ...

    Weightlifting Exercises for Women

    Many women love being active yet are fearful of lifting weights. The thought is that weightlifting will make women bulk up and look less feminine. Well, you can put those fears to ...

    Quick Upper-Body Dumbbell Workout for Women

    It's important for your overall health to devote time to your body's needs. But sometimes, you only have time for a quickie. A quick workout, that is. The time constraints of ...

    Kettlebell Stiff Leg Deadlift

    Kettlebell training has many benefits such as increasing cardiovascular and muscular strength, and increasing core stability and fat loss. One common kettlebell exercise is the ...

    Chest Workout Routine for Swimmers

    Swimming boosts calorie burning while working all the major muscle groups at once. That means time saved for you. Strength training exercises performed out of water make your ...

    What Are the Benefits of Barbell Rows?

    Women looking to develop strength or tone in their backs may be tempted to stick with more simplistic back exercises such as the seated row or lat pulldown. But these exercises ...

    Safety While Performing Shoulder Presses on the Machine

    Shoulder presses target your deltoids, the major muscle group in your shoulders. The nice thing about using a shoulder press machine instead of free weights is that a machine ...

    What Are the Leg Press & Shoulder Press?

    When you're pressed for time, combining upper- and lower-body exercises in a single workout helps you keep your fitness program on track. Leg presses and shoulder presses, for ...

    Are Ergonomic Dumbbells Good?

    Not all dumbbells are created equal. Some have special ergonomic features that make your exercises easier to perform, and others are just more comfortable in your hands. Test a ...

    Is the Weight Lifted on a Smith Machine the Same As Free Weights?

    A Smith machine allows weightlifters to do intensive barbell exercises with minimum risk. The machine features a typical barbell-type bar, but it’s trapped within a track ...

    How to Do a Proper Barbell Curl

    Curls can be cute in your hair, but curls can also make your arms look good -- that is, if you’re talking about weight training curls. Barbell curls will strengthen your ...

    Weightlifting Exercises for Hamstrings

    While often overlooked, the hamstrings are one of the key areas in getting an awesome body. Women want a great butt and crave killer calf muscles, but what about the muscle in ...

    Beginners Resistance Machine Workout Plan for Women

    Machines at the gym can be a bit scary at first. After all, until you know what they actually do, resistance training machines just look like complicated, giant steel ...

    Can You Do Pushups the Day After a Chest Workout?

    Due to not needing any additional weight-training equipment, the pushup is an exercise that can be performed anywhere. Because of this, you may be tempted to fit it in multiple ...

    Is a Bench Press Bad for Shoulders?

    The bench press is often regarded as the "King" of upper body exercises. It hits your chest, shoulders and triceps and builds brute strength. While it's usually ...

    The Best Lower Back Exercises of All Time

    In their quest to obtain a six-pack, many women train their abdominal muscles at length while ignoring the muscles of the low back. Although this may lead to a sexy stomach, it ...

    When Is It Time to Put More Weight on a Dumbbell?

    It's essential to challenge yourself when using dumbbells no matter what your goals are, so don't be afraid to pull some weight. Always increase the amount of weight you lift so ...

    Proper Seated Barbell Shoulder-Press Technique

    Hold a heavy barbell overhead and you feel powerful. Move the barbell wrong and you'll get injured. A seated barbell shoulder press targets the front of your shoulders and also ...

    Exercises for Quads With Dumbbells

    You may think that you need a gym membership or a lot of time to tone your muscles by lifting weights. Think again. You can tone your quads -- the muscles along the front of your ...

    Easy Exercises With Dumbbells

    You've heard about the benefits of strength training. But you don't want complicated or pricey. One option is investing in a pair of 5-, 7- and 10-pound dumbbells so you can ...

    Good Dumbbell Weights for Light Exercise

    If you've decided to add weight training with dumbbells into your fitness routine, good for you. Strength training helps prevent the middle-age fat monster that plagues so many ...

    Good Workouts for the Chest & Back Using Smith Machines

    The Smith machine is a one-stop shop for a total body workout, without the worry of dropping the barbell on your head. The Smith machine allows you to safely lift heavy loads ...

    A Total Body Core Tightening Workout

    Tired of your typical crunch and situp core workout? Want to kill two birds with one stone? There are several total-body movements that allow you to work a whole bunch of primary ...

    Do Lunges Help Burn Fat?

    In order to burn fat you need to create a caloric deficit, meaning you need to burn more calories than you consume on a regular basis. Research shows that when people try to lose ...

    Strength-Gaining Workouts

    Depending on the structure of your workout, weight training can either develop muscular size or increase your strength. Strength is how much force your muscles can produce, which ...

    Weight Lifting for the Outer and Lower Pecs

    Typically men are the ones at the gym lifting weights and building their pecs, but it can greatly benefit women too. Strengthening the outer and lower pecs can lift your bust and ...

    An Off-season Training Plan for a Female Bodybuilder

    If pre-contest is the time to get mean and lean, then your off-season is when you really want to add some serious mass. Building muscle isn't an overnight process, and you've got ...

    The Best Biceps Exercise Combinations

    Many women fear flabby arms and spend hours in the gym toning the back of their arms, or triceps. However, the key to fabulous arms isn’t just in toned triceps. Your biceps ...

    A Good Weight for Dumbbell Pullovers

    While it's not an exercise commonly seen in the weight room, the dumbbell pullover is actually an excellent move for working the pectorals, lats and arm muscles. If you've been ...

    What Is an Isolated Bicep Workout?

    If you want bigger biceps, an isolated bicep workout can help you get them. Isolated exercises involve a single joint and focus on developing a specific muscle group. For example, ...

    Upper Body Workout Routines for the Gym

    Going to the gym can be overwhelming if you don’t have a plan of action. So, coming up with an upper body workout routine ahead of time can drastically improve your gym ...

    Top Workout Sessions to Lose Weight

    Losing weight may be at the top of every girl's gym-related wish list, but too many people are going about it the wrong way. Three-hour treadmill sessions or whole days spent on ...

    Weight Machine Exercises for the Chest

    The chest is essentially made up of two muscles. They are the pectoralis major, which is the prominent chest muscle, and the pectoralis minor. These two chest muscles are ...

    Barbell Exercises for Abs

    Getting stronger and flatter abs doesn't mean you have to do countless situps and side planks. In fact, doing full-body exercises with weights, such as using a barbell, ...

    Latissimus Dorsi and Exercises With Dumbbells

    If you're looking to strengthen your back and core, don't overlook the latissimus dorsi. The large muscles stretch from the middle of the back around to the chest; strong ...

    Workout Schedule for Women Trying to Gain Weight & Muscle

    While women may often be more concerned with losing weight and seeing the numbers on the scale go down, putting on weight and building muscle mass could actually be just what you ...

    Weightlifting to Strengthen Your Shoulder Muscles

    Your poor shoulders are often highly underappreciated. Aside from making you look fabulous in tank tops and strappy dresses, your shoulders do so much to support the movement of ...

    Weight Training Exercises That Involve the Shoulders

    If you play softball or basketball, or enjoy swinging a golf club or a tennis racket, then your shoulder health is important. Maybe you’re not an athlete, but you want to ...

    What Do Incline Pushups Work?

    Incline pushups are similar to traditional pushups except that you position your hands on an elevated surface instead of on the floor. You may use a box, a table, or even a step ...

    What Is a Dumbbell Hip Press?

    If you're a gym rat who spends a lot of time on weights, you may find that there comes a time when you start to plateau, neither gaining any more strength nor muscle definition. ...

    Shoulder Exercises for Archery

    If you’re familiar with shooting a bow and arrow, you know that your shoulders get a major workout in the process. Along with the forearms, biceps, triceps and back, the ...

    Five-Day Weight Training Plans With Aerobics

    Combining an aggressive weight training program with cardiovascular work is a great way to get in shape. You’ll be building muscular strength and tone and reaching or ...

    Bodybuilding for a Woman's Calves

    While it might be most girls' dream to have a washboard stomach, toned thighs and a pert butt, one body part that's often overlooked is the calves. A defined, muscular set of ...

    Can You Gain Muscle by Using 20 Lb Dumbbells?

    A 20-pound dumbbell, or any resistance weight, is an effective workout tool as long as it challenges your muscles. If you are able to perform between eight and 12 repetitions with ...

    The Benefits of Barbell Front Squats

    Incorporating squats into your weight training workouts will impact the strength in your lower body. The most common squat exercise is the back squat, in which the barbell rests ...

    Anaerobic Workout for the Legs

    Anaerobic simply means without oxygen, and anaerobic exercise refers to weight training or very short, intense cardio, such as a 100- or 200-meter sprint. When it comes to ...

    Compare Russian Kettlebell Training Vs. Traditional Weight Training

    You may have seen the odd-shaped Russian kettlebells in the gym but haven’t dared to deter from your weightlifting workouts with machines, free weights or barbells. You are ...

    Lateral Pull Machine Workouts

    Lateral pull machines strengthen your back and -- if you use them to their fullest -- can give your back muscles that coveted angel-wing look. Along with a well-defined back to ...

    Isotonic Exercise Benefits

    Isotonic exercises are an important part of any exercise plan. They provide constant tension on the muscles throughout the entire motion. In addition to the normal benefits of ...

    What Percentage of Bodyweight Should You Be Able to Deadlift?

    So you’ve been doing deadlifts for months now. You’re happy with the results of your training -- the major muscle groups in your back, butt, hips and thighs all look ...

    Sore Muscles After Squats

    The achy feeling can be oh-so-good yet feel oh-so-bad. That soreness in your quads is letting you know that you worked the muscles super hard during your squat set and that ...

    Workout Tips to Get Strong

    Strong is sexy. Long, boring cardio sessions are out of fashion, while strength training is most definitely in. Getting stronger doesn't mean developing big masculine muscles or ...

    Lying Leg Press Alternatives

    You have to drag yourself to the gym to do the lying leg press. It's an effective compound lower body weight training exercise that develops the major muscle groups in your legs, ...

    Dumbbell Exercises to Replace Romanian Deadlifts

    Like many Olympic-style weightlifting exercises, Romanian deadlifts work numerous muscles simultaneously. This makes them an efficient addition to your exercise routine. However, ...

    What Are the Benefits of Exercising With Resistance Bands?

    If you're looking to build your fitness gear collection -- past your few old issues of fitness-related magazines and you favorite pair of yoga pants -- resistance bands are a ...

    Barbell Squat Safety

    The barbell squat engages several muscles of the lower body, including the glutes. This is a great workout to include in your exercise routine and may just help to loosen up your ...

    Three Weight Training Exercises That Work the Chest

    With a pair of dumbbells and a bench, you can complete an array of weight training exercises that develop your chest. The major muscle in the chest is the pectoralis major, and ...

    The Best Beginner Weight-Training Machines and Free Weights

    Weight training is a surefire way to sculpt lean, mean, sexy machines -- er, muscles -- and bolster bones, thereby reducing the risk of osteoporosis. Weight training also boosts ...

    The Shoulder Press and a Dumbbell Alternative

    If you're looking for those toned shoulders that look killer in a halter dress, you'd do well to add some shoulder presses into your routine. The exercise works the deltoid ...

    Are Weight Machines Better for Legs Than Lunges & Squats?

    The age old debate of whether free weights or machines are better still rages on today, and will do for years to come. There are certainly advantages and disadvantages to both ...

    How to Set Up a Powerlifting Cycle

    Powerlifts are underutilized in women's fitness. Two myths exist regarding powerlifts -- that they are dangerous and that they are solely anaerobic. Powerlifts are no more ...

    Kettlebell Exercises for Throwing Muscles

    The kettlebell may look like an ugly old piece of metal, or a cannonball with a handle welded to the top, but it's a fantastic tool for strength and conditioning, particularly if ...

    How to Relieve Sore Muscles from Weight Lifting

    You were proud of yourself for going to the gym and completing a phenomenal weightlifting workout, when a day or two later, the pain kicks in. Sore muscles from a workout are ...

    Wrist Braces for Weightlifting

    Weight training's not meant to be pleasant -- if you're not in some form of discomfort, you're doing something wrong and not training hard enough. Making your muscles hurt and ...

    Are Resistance Band Exercises Equivalent to Dumbbell Exercises?

    When it comes to resistance training, dumbbells have a certain macho appeal that resistance bands lack. While this may be a reason for men to pick up dumbbells, for women it's not ...

    Are Deadlifts a Good Exercise for a Bubble Butt?

    A nicely developed "bubble butt" definitely catches people's eyes. Bubble butts make people stop and stare. Even women have a hard time taking their eyes off other women ...

    Types of Barbell Curls

    Are you looking to tone your upper arms and strengthen your chest, shoulders and back? Barbell curls don’t just offer a way to reach your goals, they provide several ...

    Resistance Band Exercises for Women With Big Arms

    If the look of your arms has you reaching for your long-sleeved shirts every morning, there's good news: With the help of a resistance band, you can get tighter, sleeker arms in ...

    Sore Shins From Squats

    Squats hit multiple muscle groups in the lower body, all in one motion. Though much of the work focuses on the glutes and quadriceps, the lower leg does join in on the fun; that ...

    Weightlifting Exercises You Can Do at Home

    If you think you need to be a gym rat to sculpt lean, sexy muscles, think again; you can get the same results at home from a set of dumbbells that you'd achieve from all those ...

    Agility Exercises With Dumbbells

    Dumbbells can be the primary focus of an exercise -- the main course of the dish, so to speak -- but they can also be added to some agility exercises, sort of like the spice with ...

    Powerlifting Workout for Beginners

    When someone mentions powerlifting, your first thoughts might be of big hairy brutes in tight leotards, grunting and looking like they're about to explode while lifting ...

    Building the Hamstring with Free Weights

    If you do your weight training in a health club or gym, you may have a favorite machine to strengthen your hamstring muscles. If you haven't made a change recently in your workout ...

    Three-Day Full-Body Workout Routine to Gain Muscle

    Although women won’t put on muscle as quickly or significantly as men because of natural hormonal differences, they can still see noticeable improvements by participating in ...

    Dynamic Dumbbell Exercises

    When it comes to being dynamic, you want dumbbell exercises that are as fun and energetic as you are -- or as you hope to be as you get in shape. The word dynamic refers to an ...

    The 5 Best Barbell Exercises

    It’s time to put your fear of the barbell aside and dive in with full force. According to “US News and World Report,” training with a bar is one of the top four ...

    Leg Press Workouts for Women

    If you want a lower-body-busting workout without breaking your back, look no further than the leg press. Few pieces of equipment challenge the butt and thighs like the leg press, ...

    Overhead Lat Raise for Dumbbell Workouts

    When you want to work the latissimus dorsi muscles of your middle back, doing dumbbell exercises that involve a "rowing" motion are some of the common choices. However, ...

    Calf Muscle Exercises With Ankle Weights

    Well-toned calf muscles go a long way toward creating shapely gams. Your two major calf muscles -- the gastrocnemius and soleus -- both point your foot away from the body. If ...

    4 Day Dumbbell Workout Exercises

    Dumbbells could be the secret to giving your training a boost and getting your best results ever. The main benefit of dumbbells is that they're extremely versatile -- you can ...

    Ankle Weight Thigh Workout

    If you want your thighs to get stronger and look better in a bathing suit, you need to work the major muscle groups including the quadriceps, hamstrings, abductors and adductors. ...

    Exercises While Lying Down Using Dumbbells

    Cultivating a strong, toned and lean upper body requires diligent effort and a regular weight-training routine. A supine dumbbell press offers numerous exercises that work a ...

    Weight Lifting to Strengthen the Hips

    Surrounding your hips are an array of muscles that lift up your legs, pull them out to the sides and drive them back behind you. To strengthen all of these muscles, your workout ...

    Strength Training Plans for Women

    Women tend to have more body fat and lower muscle mass than men. Although a lack of male hormones makes it unlikely that you will ever develop the massive physique of an Arnold ...

    The Best Biceps Powerlifting Exercises

    Some women lift weights just to tone their bodies so that they look good in halter tops. Women powerlifters train so they can lift massive weights in the gym or in competitions. ...

    What Muscles Does the Incline Shoulder Press Target?

    You might be in a reclined position when you're doing the incline shoulder press, but this compound exercise makes you work. The incline shoulder press is done with the bench set ...

    Calorie Burn in a Triceps Workout

    Whether you want to build svelte, slender arms or sleeve-busting guns, training your triceps is important. They make up roughly two-thirds of your arm muscles, so neglect your ...

    Single Leg Deadlift Exercises

    There's no doubt that deadlifts are one of the most effective exercises around for building strength and power and hitting those all-important hamstring, glute and core muscles. ...

    Oblique Machine Workouts

    According to BodyBuilding.com, the oblique muscles that run up and down your sides are responsible for stabilizing your torso, protecting your organs and providing the power to ...

    The Kettlebell Exercises for Transverse Abdominals

    Kettlebells are the newest obsession in the fitness world, and for good reason. A single weight that targets every muscle in your body, a kettlebell workout does more than tone ...

    Kettlebell Training for Strength & Muscles

    If you want to become one powerful Nestie, head to the kettlebell rack at the gym or work with them at home. You’ll be swiping one of the secrets of success for athletes ...

    Are Squats and Weight Lifting Bad for Your Lower Back?

    Weightlifting can be part of a healthy fitness routine, but it can also do more harm than good if done incorrectly. You might want the toned and tight muscles of a weightlifter, ...

    Muscle Soreness & Protein Intake After a Workout

    So-called "muscle heads" may not be generally regarded as very bright, but getting ideal results from your workouts actual takes quite a bit of thought and ...

    Toning Exercises for the Bra Bulge

    When you put on your bra, do you notice fat escaping from under the bra line? These unsightly, bulging rolls can affect your self-confidence, but don't settle for that. Reducing ...

    Weight Machine Exercises for Flabby Underarms

    Targeting the back of the arms with weight machines is an effective method of reducing underarm flab. Known as the triceps, this muscle group comprises three heads whose insertion ...

    The Correct Posture for One Arm Dumbbell Rows

    As with any exercise, proper posture and positioning ensures that you get the most out of the exercise and you can avoid getting hurt. The dumbbell row exercise has two variations ...

    The Proper Amount of Time Between Each Heavy Lifting Workout

    Adding that extra squat to your workout when you already worked your lower body three times this week is not helping you. In fact, it can be hurting your fitness progress. Muscles ...

    Mass and Strength Gaining Workouts for Beginners

    Although magazines and television programs can make it appear as though getting the body of your dreams is easy, achieving that goal takes a lot of hard work. And as with many ...

    The Purpose of Leg Press Exercises

    Many women are under the impression that leg presses are for men only, specifically for men who want Incredible Hulk legs and thighs. But bodybuilders aren't the only ones who use ...

    Workout Activities With a Swiss Ball

    Gathering your gym clothes and shower supplies and heading out to the gym can be more of a chore than a luxury, which might make you less likely to try to shed those extra pounds. ...

    Benefits of Barbell Hip Thrusts

    The barbell hip thrust is very similar to the lying bridge exercise, except that it incorporates a weighted barbell and requires you to put your shoulder blades up onto the edge ...

    Weight Lifting for the External Obliques

    When you're looking for more ways to tighten your midsection, don't focus only on the abs; give your obliques some love as well. The obliques -- which run along the ribs and down ...

    Working Out Your Side Abdominals

    Your side abdominals are made up of two main muscles -- one external and one internal -- collectively known as the obliques. These muscles, when well developed, give the sides of ...

    Exercises for Abs & Calves

    The abs and calves are among the most attractive-looking muscles, and both are common strong features in dancers, who have some of the most impressive-looking bodies. Working ...

    Dumbbell Tips

    Training with dumbbells offers an array of benefits over working with weight training machines. Your body has to coordinate and control the entire pathway of the movement of each ...

    Opposing Muscle Superset Workout

    Supersets involve performing two exercises back to back with little or no rest in between. They are an ideal way to increase exercise intensity, break out of an exercise plateau ...

    Inner Thigh Exercises With Bands

    The muscles on the insides of your thighs, which include the adductor brevis, adductor lungus and adductor magnus, pull your legs in together. This movement is anatomically ...

    15-Minute Total Joint & Body Workouts

    Fifteen minutes isn't a lot of time to train. In fact, most women spend more time than that warming up, or even getting changed before a workout. However, the notion that ...

    Incline Bench Press Tips

    The muscles in your chest get bored when you do the same ho-hum bench presses every workout. Give them something to get excited about. Try an incline bench press instead. The form ...

    The Difference Between Front & Back Barbell Squats

    Barbell squats are no longer the exclusive domain of the boy's club – few exercises will whip your lower body into shape quicker and more effectively than weighted squats. ...

    Dumbbell Exercises to Exercise Everything

    Dumbbells are a fun way to train your full body and keep your heart rate up without being stuck on a machine. A certain selection of exercises can maximize your time by working ...

    Workouts With Weight Plates

    Dumbbells and barbells are the most common implements used for building strength. But, weighted plates are just as effective. Many weight training exercises just need to be ...

    What Muscles Do Barbell Rows Work?

    Knowing how to do your exercises well can do you a world of good and understanding what muscles are being targeted helps you select the best exercises for the most gains. The ...

    The Best Full-Body Workout for Advanced Lifters

    Full-body workouts are often recommended for beginner lifters as they're a great way to learn the basics and get results with only two to three gym sessions a week. But with the ...

    Weight Training Exercises to Strengthen the Pectoral Muscle

    The pectoral muscles -- a fan-shaped group of muscles on your upper chest -- help support and lift your breasts, and make you look better in that low-cut or collar bone-revealing ...

    Weight Training for the Midriff & Stomach

    Only babies, Buddha and Santa look cute with a jelly belly. If you've recently lost excess flab and are ready to reveal a toned, flat tummy, it's time to get started on some ...

    Ideal Amount of Sets Per Weight Lifting Exercise

    Head to the gym and you'll see a microcosm of humanity. In one corner, you have the muscle men who seem to lift one uber-heavy weight and spend the rest of the time flexing in the ...

    Good Barbell Press Weights for Female Athletes

    Trying to find a good goal weight for your bench press can be difficult to determine. With female powerlifters setting a high bar by pressing more than 200 pounds, it can be a ...

    How Can Weight Lifting Improve Your Muscular System?

    Weightlifting goes far beyond the aesthetics of cap deltoids and a six pack; it is actually a recommended activity for overall health and wellness. In addition to regular cardio ...

    What Do Ankle Weights Do for You When You Do Crunches?

    Strapping weights around your ankles increases the amount of load on your legs. If you utilize ankle weights the right way, you can increase the intensity of abdominal exercises ...

    Workouts to Get Stronger Legs

    It is one thing to have thin legs, but it's another thing to have strong and toned legs. There are many workouts that can increase your leg strength, which makes the activities of ...

    Forearm Handle Exercises

    Your broomstick handle can be used for much more than sweeping your kitchen floor. When you attach a rope and a weight to it, your broomstick becomes a training tool. You will ...

    How to Resistance Train Without Weight Machines

    You want to increase your strength, metabolism, calorie burn - - and of course, your curves -- yet the grunting muscle guys who seem to monopolize the weight machines at the gym ...

    Alternatives for Seated Leg Press Machines

    You sit all day at your desk, and in your car on your way to and from work, so the last thing you probably want to do when you walk into the gym is sit down again. The seated leg ...

    How Much Weight Should Be Used During Dumbbell Shrugs?

    Using the right sized dumbbells during a strength-training exercise can be the difference between making progress or becoming injured. Picking the right weight also makes it ...

    Weightlifting Tips for Women

    It's no secret that men and women usually have completely different goals when it comes to lifting weights. While guys might be looking for Popeye muscles, women often look for ...

    What Do Incline Bench Presses Work?

    A regular bench press is usually done lying on your back on a flat bench, but you can tweak the exercise by tilting the bench up to an incline so different parts of the muscles ...

    How to Perform Incline Shrugs

    Build strong trapezoid muscles by incorporating an incline bench into your weightlifting routine. By setting the bench to a forward angle and lying against it, you can shrug your ...

    Sore Shoulders During a Shoulder Press

    Soreness from lifting weights is usually a good way to gauge how hard you challenged yourself. It could also be an indication of lifting too much, too often or that you have an ...

    Leg Exercises for the Quadriceps With Resistance Bands

    If you’re tired of the squat machine but still want to develop your quads, you have a number of options -- one of which is the resistance band. By using this handy, ...

    Do Muscles React to Light Weight Workouts?

    If you walk in to just about any gym, you see people using a wide variety of weights. Some will be lifting the heavy weights for a few repetitions while others may be lifting ...

    The Jerk Balance Technique

    Although it might not have the same clout as spinning or hot yoga at your local gym, lifting heavy weights – including techniques like the jerk balance – comes with a ...

    Does Weightlifting Burn Belly Fat?

    Weightlifting is understood to be the path to building muscle. Weightlifting also provides other benefits that are sometimes missed. Besides improving mood and enhancing sleep, ...

    Dumbbell Vs. Barbell Exercises for the Shoulders

    Shapely shoulders are one of your best accessories. Basic strength training exercises target this set of muscles and can sculpt them beautifully with consistent work. Several ...

    A Curl Exercise for Female Biceps

    Even though you’ll find plenty of variations on the basic movement, the standard curl is the undisputed champion among biceps weight training exercises. The technique is ...

    A Kettlebell Workout Monthly Plan

    If you’ve finally been convinced by a friend or a trainer at the gym to hoist a kettlebell, you may fall unexpectedly in love with this homely item that looks like a ...

    Back Sculpting Exercises

    A sculpted back is almost like a must-have accessory when you're wearing a strapless dress or halter top. The largest muscle of the back, the latissimus dorsi, when targeted and ...

    The Best Workout for the Back & Shoulders

    Strengthening the back and shoulders does more than make you look good in a backless dress. The back and shoulder muscles work together to help you perform daily activities such ...

    Kettlebell Exercises for Sports Development

    If you plan to venture forth from your comfy Nest to engage on the sports field of battle, kettlebell exercises can be your best friend. Whether your sport is soccer or tennis, ...

    Upper-Body Workout With Low Impact

    You don't have to pump iron to get a hard-core upper-body workout. Low-impact exercises place little or no stress on your bones while strengthening your muscles and your joints. ...

    Concentric Hip Abductor Exercise

    With a concentric contraction, your muscle shortens as it contracts. Strength training exercises consist of a concentric contraction followed by an eccentric contraction, in which ...

    The Best Workout for a Wide Back Lat

    Your latissimus dorsi, also called lats, is the muscle that is responsible for width in the upper back. Your rhomboids, situated on each side of your spine, are responsible for ...

    The Lying Leg Curl Exercise

    Nothing looks better in shorts or a mini-skirt than a nice set of legs. The lying hamstring curl primarily targets the hamstring muscles. Adding the lying leg curl into your ...

    Importance of Cycling Bodybuilding Workouts

    Weight lifting and bodybuilding are not just for the guys; the ladies are doing it too. Often when people think of female bodybuilders they picture women who look like men. ...

    Upper Arm Strength Training with Barbells

    Barbells aren't just for men. Women can benefit greatly from building up their upper-arm strength because everyday activities, such as lifting your children, carrying heavy ...

    What Are the Dangers of Behind the Neck Barbell Presses?

    With every exercise there is a level of risk. Some exercises have very low levels of danger, while others are much higher. It's all about measuring the risk versus reward. There's ...

    Horizontal Shoulder Abduction Tubing Exercise

    If you don't have access to a set of dumbbells or a gym, you can still get strong and in shape with simple tools and your body weight. Even though it's light, a rubber tube, also ...

    Hip Flexor Exercises With Weights

    If you play a sport that requires running, or a game where you need to run and kick a ball, such as soccer, you might find that you need stronger and more flexible hips. If this ...

    Do Tricep Dips Strengthen Abs?

    Chances are, if you see a large number of athletic-types performing a particular exercise, that exercise is effective. One such commonly performed exercise is the triceps dip. ...

    Body-Weight Shoulder Workout

    If pumping iron and working out amongst the body builders doesn't thrill you, there's no need to sacrifice your shoulder-toning workouts. You can strengthen and tone your ...

    Exercises That Work the Lower, Middle & Upper Abs

    Crunches are the most basic and popular ab exercise, but they only target a small portion of your stomach muscles. If you are trying to develop a six-pack or tone up your ...

    Exercises That Can Be Done With Resistance Bands

    They’re easy to use, lightweight and portable -- pretty much everything you'd want in a piece of workout equipment. Resistance bands offer you an effective, total-body ...

    Butt Exercises That Are Gentle on the Knees

    The gluteus maximus of the butt is the largest and most powerful muscle in your body. Most workouts that are designed to target the butt involve squats and lunges, which are ...

    Weight Training Routines to Lower Body Fat Percentages

    Weight training to lose weight might sound mad, but pumping iron is a great way to torch calories and lower your body fat percentage. Weight training not only burns calories while ...

    The Best Workout for Upper Pecs

    The upper pecs consist of the pectoralis major and the rotator cuff and is one of the most neglected areas in weight training for women. Although flat bench presses will work this ...

    Isometrics Workout Techniques

    You understand that your muscles are responsible for allowing you to move around. Your glutes and quads help you squat and your biceps bend your elbows. But, throughout the day, ...

    What Is the Best Style of Dumbbells?

    No doubt about it -- if you want to develop total-body strength, dumbbells are great pieces of equipment to have around. They’re easy to use, don’t require a lot of ...

    Bodybuilding Tips for Women: Hips

    Nothing says "sexy" like a strong and toned set of hips. A competitive bodybuilder's shapely hip muscles might even win her a well-deserved trophy, while an athlete ...

    Tri-Pull Down Workouts

    If you’re aiming to strengthen the backs of your arms, triceps pull-downs can help you achieve your goal in no time. As one of the most effective exercises for this ...

    What Muscle Is Developed Doing the Barbell Upright Row?

    You might think of rows as a back exercise but it depends on what variation you're talking about. Instead of working your back, barbell upright rows are good for strengthening and ...

    Exercise for the Rear Hamstring

    The hamstring consists of three separate muscles that run down the back side of your thighs. They’re primarily responsible for bending, or flexing, your knee joints -- ...

    Barbell Lifting Exercises

    If you avoid weight-training because you think that you will get as bulky as the She-Hulk, you are missing out the many benefits of weight-training. Lifting weights builds muscles ...

    Abdominal Exercises With a Barbell

    Add a barbell to your abdominal routine to sculpt and strengthen your six-pack. Besides providing resistance, a barbell also challenges your core stability and balance. Your core ...

    Deadlifts for Calves

    No matter which deadlift variation you perform, you can count on the exercise to strengthen your back. If you do the right kind of deadlift, you can also tone up your thighs and ...

    Exercises for Lateral Obliques

    Your oblique muscles are located on either side of your torso. They are responsible for handling two movements at your waist: bending side to side and twisting. A comprehensive ...

    What are Lateral Pulls With a Resistance Tube?

    With a resistance tube, you can effectively target all of the major muscle groups. As the tube is stretched, it provides resistance that your muscles must overcome. "Lateral ...

    Dumbbell Curl Techniques

    The dumbbell is a very poorly named piece of equipment. Many dumbbell exercises offer several variations, so using dumbbells is actually smart, because you can target different ...

    Single Leg Body Weight Strength Training for a Vertical Jump

    How high you can jump depends on the strength and power of your legs. If you’re an athlete, increasing your vertical leap will make you more of a threat on the volleyball ...

    How Do Straight-Arm Dumbbell Pullovers Work the Chest?

    Depending on what type of weight you use, the pullover exercise can focus on developing your chest or your back. When you use a dumbbell for the straight arm pullover, you target ...

    Alternatives to Doing Deadlift & Squats for Back Pain

    Trying to build your lower body can be a challenge if you have back pain, especially when you’re trying to replicate the workout you get from deadlifts and squats. But, ...

    Is It Better to Work Out the Shoulders Before the Triceps?

    Ask most trainers and they'll tell you they prefer to schedule exercises that target bigger muscle groups at the beginning of a training session, and then move on to exercises ...

    Do Barbell Rows Help With Pull Ups?

    Pullups are amongst the best exercises you can do to develop strength in your upper body. But, let's face it -- they're challenging. You have to pull up your own body weight, ...

    Calf Exercises With Weights to Help Running

    Strong calf muscles can give you toned, sexy legs that you'll want to show off while also boosting your physical fitness. Because running is a high-impact activity that puts a lot ...

    A Good Shoulder Workout for the Upright Row

    If you want to zap your shoulders into shape, upright rows are a great way to meet your goal. By targeting the trapezius and deltoid muscles of the upper body, these moves help ...

    Isometric Exercises for Your Triceps

    Want to spice up your training and work your muscles a different way? Then look no further than isometric training. Unlike most strength-training exercises, which involve a ...

    Does Doing Pull Ups With Hands Faced Away Work Your Biceps Better?

    Pullups are one of the best back building exercises around. An extremely challenging exercise, they hit the lat, rhomboid and trap muscles in your upper back, as well as your ...

    Unilateral Leg Exercises

    Your workouts could be so much better than they are. When most people go to the gym they work with both legs doing the same thing at the same time. The problem is your body works ...

    What Exercise Machine Helps Your Inner Thighs?

    So you want to help your inner thighs. Welcome to the club. Women from all walks of life are familiar with this little scene: stand up straight, feet together. If the tops of your ...

    Weightlifting as Back Exercise

    Nothing looks sexier when you're wearing a halter top or dress than a toned back that's devoid of fat bulges. If you've been doing cardio exercises to burn fat all over and get ...

    What Muscles are Worked by the Incline Leg Press?

    The incline leg press machine may look like something you'd find at an auto body shop, but this massive contraption can give you a full tush and thigh-toning workout while ...

    Exercises for Glutes & Legs

    Your glutes and legs are the foundation of your lower body. Together they create athletic movement. They're responsible for your ability to run, skip and jump. If you just got ...

    Progressive Bicep Curl Exercises

    You're doing your same exercise routine, but finding that the quick results you once saw are not happening anymore. Take a minute to congratulate yourself -- this is a sign that ...

    What Happens if You Only Use One Dumbbell?

    For one reason or another, you only have one dumbbell available instead of the standard pair. Maybe someone at the gym is using the other one. Maybe you lost one of your home set. ...

    Healthy Weight-Lifting Exercises for the Spine

    When you lift and move in an upright position, your spine and other muscles in your torso and hip work hard to keep your body in alignment and to control movement. Weight lifting ...

    How Can Compound Exercises Help Burn Fat?

    In the ongoing battle to lose fat, you have to arm yourself with all the right tools. That's why choosing the right exercises is so important. Compound exercises -- exercises ...

    Exercises to Replace the Barbell Deadlift

    The barbell deadlift is an effective way to train your lower back, butt and legs, but it requires experience to perform safely. Whether you’re working on developing your ...

    Gym Exercises for Sleek Toned Arms

    If you make a beeline for the treadmill every time you hit the gym, you're missing out on some of the biggest advantages of having a gym membership. Between barbells, benches and ...

    What Exercise Works Your Abductors?

    Hip abductor exercises can be performed with or without a machine. Two exercises that no machine is needed for are hip abductors on a stability ball or bench and side leg lifts. ...

    The Best Hip & Thigh Slimming Exercises

    There are two major types of fat, the visceral fat that accumulates on the abdomen and produces the classic potbelly and the subcutaneous fat that tends to accumulate around ...

    Lifting Exercises for Triceps

    The upper arm is a place that unsightly excess fat can develop. It may even jiggle when you wave, leaving you feeling uncomfortable in sleeveless tops. The benefits of strength ...

    Can Dumbbells Help Tone Thighs?

    Transforming those tight-fitting jeans into loose-fitting ones can be as simple as adding a few extra pounds to leg toning exercise routines. Adding weights to exercises like the ...

    Abdominal Cable Exercises

    Don't be intimidated by the cable machine's cold steel and complex system of cables and pulleys. The cable machine gives you a full-body workout that most other equipment cannot ...

    How Much Weight Can Women Gain by Lifting Weights?

    Although many women exercise in the hope of losing weight, regular weight lifting and other strength-based activities can actually cause you to gain weight. However, this weight ...

    Kettlebell Clean & Jerk Workout Plan

    You are headed to the top of the Nestie Fitness Pyramid if you plan to put together a kettlebell clean and jerk fitness plan. The stylish clean and jerk offers the real deal as ...

    Tricep Workouts With the Fastest Effect

    There’s no doubt about it: If you put in the work, you want results -- and fast -- especially when it comes to strength training and toning up your triceps. You want to get ...

    Women's Thigh Strength Training Exercises

    Every girl wants lean, strong thighs. They’re the one body part that you want to have in tip top condition to look good on the beach. Forget your leg extensions, machine ...

    Guidelines for Weight Bench Exercises

    The bench equipment can be mildly intimidating. Usually set with a barbell, lots of big weight plates and an occasional grunting bodybuilder, the bench may seem like a piece of ...

    Ultimate Butt Exercise

    If you want a stronger and firmer butt, work your lower body together rather than just doing the mule kick on the hip machine at the gym. Training your whole body together -- with ...

    Resistance Exercises for Quadriceps Muscles

    Getting firm, flexible and strong quadriceps -- your front thigh muscles -- can be as challenging as choosing which pair of shoes to wear on your first date. With a wide variety ...

    Body-Weight Anaerobic Workouts

    It's hard to believe your body could operate without using oxygen as the main source of energy, but that is exactly what anaerobic exercise is. Meaning "without air," ...

    What Are Dumbbell Sweeps?

    Dumbbell exercises can involve much more than just the traditional biceps curls and triceps extensions. While those exercises will help you stay toned, you should be adding a lot ...

    Trans Abdominal Exercises

    Strong abdominal muscles can reduce your waistline and contribute to a more slender physique. According to ShapeFit, the transverse abdominal muscles act as a natural girdle for ...

    Beginning Weight Lifting Workout

    That big rack of weights at the gym can be a bit overwhelming if you are new to weight training. You may have trouble deciding which weight to use or what you should work on. ...

    The Advantages of a Vertical Leg Press Machine

    Getting strong, sexy legs requires a commitment to working out and eating right. And whenever you are committed to putting in the time and discipline, you want to know that your ...

    Leg Squat Techniques

    You don’t need to make the trek to the gym if you’re looking to effectively develop strength and tone in your legs. The squat is an exercise that can be tailored for ...

    What Muscles Does the Back Dumbbell Pullover Target?

    When someone mentions a "pullover," you may at first think of something you don't want to have to do when you're driving. However, the term is also used in the fitness ...

    Dumbbell Exercises That Burn Calories

    Movement is the key to weight loss. Running, swimming -- boosting your heart rate with aerobic activity -- will shed pounds, but the benefits stop when you hit the couch. To burn ...

    What Exercises Should You Use a Barbell Instead of a Dumbbell?

    You love your dumbbells. They've been good friends to your arms, chest and even your butt. But some exercises may be more effective if you use a barbell instead of dumbbells. You ...

    Calisthenic Exercises to Burn Fat

    You don't need a fancy gym with ultra high-tech exercise machines that look they belong in a science lab and row upon row of shiny chrome dumbbells to lose weight. You already own ...

    Substitution for Dumbbell Curls

    Strengthening your biceps can help make your arms look toned and sculpted in a tank top while also banishing the jiggle when you wave. The most common bicep exercise is the ...

    Full Body Workouts & Muscle Groups

    If weight training to burn fat is your goal, you can't go wrong with a full-body workout. Full-body sessions work more muscle groups than split routines, so they burn more ...

    Weight-Training Program With Free Weights & Machines

    Show off your weight room savvy by incorporating both free weights and machines into your strength-training routine. When set correctly for your body, machines guide your joints ...

    Side Effects of Wearing Ankle Weights

    Ankle weights can help or hurt, depending on how you use them. For example, they make lower-body exercises more challenging, but if your movements are too fast, they also increase ...

    Weight Training With a Waist Belt

    You might associate weight belts with the Neanderthalesque brutes in your gym shifting huge weights, or the rather intimidating female weightlifters in the Olympics. But if you're ...

    Kettlebells for Baseball Training

    At the professional level of baseball, kettlebells are all the rage for training. That means as a Nestie, you can take advantage of this highly beneficial and readily available ...

    Exercises for Women's Pecs With Decline Presses

    Pectorals are the fancy, technical term for the muscles in your chest. You know, the ones you work so strenuously when doing push-ups and bench presses. Those are the babies that ...

    Lateral Stiff Arm Pulldowns

    Gym guys are often known for their chisled lats, which are the triangular-shaped muscles that extend from your shoulder to your hip on both the right and left side of your back. ...

    Kettlebell Exercises That Increase Leg Size

    If Mr. Nestie teases you about those chicken legs, it may be time to hoist a kettlebell and add some Olympic 100-meter-medalist muscles on those bones. In the process, ...

    How Much Weight for Barbell Chest Presses?

    Chest exercises aren't just for men who want to be chiseled and look good shirtless. They are also beneficial for building the pectoral muscles of a woman's chest, decreasing her ...

    Ab Exercises With Weights to Lose Belly Fat

    When combating stubborn belly fat, cardio exercise and diet are usually the focus, but this leaves much to be desired in a well-rounded weight-loss program. Strength exercises ...

    Workouts to Curve Your Hips

    Many women love the curvy look. If you are lacking in curves and desire that hourglass figure, there are things you can do. The first is to build your butt, or glutes, to add ...

    A Leg Curl for the Knee

    Women tend to have a far higher rate of knee injuries than men because the female pelvis is larger. To minimize the risk of both severe knee injuries and nagging little aches and ...

    Weight Training Methods to Burn Body Fat the Fastest Way

    Weight training is an often-overlooked and underestimated way to burn fat. A weightlifting workout doesn’t necessarily burn as many calories as a cardio workout of the same ...

    What Exercise Works Your Adductors?

    You can perform hip adductor exercises with or without a machine. Three nonmachine exercises you can perform in the comfort of your own home are side lunges, resistance-band hip ...

    Decolletage Exercises for Women

    Decolletage is the area between your torso and neck, encompassing the chest, shoulders and bust. Whenever you're wearing an evening dress, low-cut top, swimsuit or bikini, your ...

    Exercises With Lateral Lunges

    Unless you play sports such as tennis, basketball, soccer or hockey, in which you move sideways and backwards, you probably spend most of your time moving forward. Your body was ...

    Home Training With Barbells and Dumbbells

    So you bought a set of barbells and dumbbells to work out at home and save some money on a gym membership. With so many different exercises you see on the internet or in your ...

    The Best Ways to Do Barbell Rows

    Watching models prance down the runway can elicit feelings of envy; not for their impossible to maintain thin frames but for their perfect posture. Long hours on the computer can ...

    Stiff Leg Deadlifts for Core Strength

    Stiff legged deadlifts are the best exercises you're not doing. While you might see the odd girl in your gym performing a set of stiff legged deadlifts, they're generally not seen ...

    How to Use an Incline Squat Rack

    Squats are one of the most effective exercises for training glutes, hamstrings, quadriceps and other lower body muscles. Using an incline rack makes squatting safer, especially ...

    How Far Should the Leg Press Be Inclined?

    Getting summer-ready thighs happens faster with resistance training. This means using machines such as the incline leg press, where you rest your back on the inclined seat and ...

    Normal Weight on an Incline Leg Press

    Strengthening your lower-body muscles can help you combat jiggly thighs and a flat backside. It also benefits your overall muscular health and boosts your metabolism for faster ...

    Grids for Strength Workouts

    Face it. Everything in life involves great organization. And that’s especially true when it comes to your strength-training routine. If you’re going to make sure you ...

    Universal Weight Machine Workout

    It’s no wonder universal weight machines are popular items in hotels, apartment complexes and homes all over the world. They’re super handy and offer you a way to get ...

    Body Weight Resistance Exercises to Burn Fat

    Your own body weight can actually help burn fat – kind of ironic. Resistance training is an often overlooked weight-loss strategy, and body weight exercises are the most ...

    Anaerobic Exercises for Working on the Legs

    Aerobic exercise is necessary to get rid of jiggly thighs and flabby calves, while anaerobic exercise can help you build and tone your leg muscles. The difference between the two ...

    Can You Do Four to Five Full Body Workouts a Week and Have It Be Effective?

    If you're enthusiastic about your fitness program, it's tempting to think that if two or three strength workouts a week are good, then five are even better. Unfortunately, no ...

    Exercises With a Medicine Ball to Tighten the Tummy

    Kick up the intensity of your abdominal and oblique exercises by throwing a medicine ball into the mix. Regular crunches force your abs and obliques to lift up the weight of your ...

    A Fat Burning Weight Workout

    A pair of dumbbells can help turn your body into a fat burning furnace. By organizing weight lifting exercises into circuits you can incinerate calories, sculpt lean muscle and ...

    How to Replace a Barbell Side Squat With Different Exercises

    In looking for a way to get your bottom bikini ready, you turned to the barbell side squat. After regularly cycling the move into your workout program, you did notice some ...

    Exercises With Free Weights for the Rear Delts

    Exercising your rear delts might not take a high priority when you hit the gym, but it should. The rear deltoids muscles of your shoulders are responsible for extending and ...

    Shoulder Press Machine Grip Positions

    The multiple grips on a shoulder press machine are not meant to be confusing. There are three reasons for the various hand grip positions on this shoulder-strengthening ...

    Stiff-Legged Deadlifts for Great Glutes

    Save the leg warmers and awkward pirouettes. You can get a dancer-like butt by incorporating stiff-legged deadlifts into your weight training routine. This exercise firms and ...

    Lower Back and Hip Position for the Deadlift

    If you're looking to tone the back of your thighs and firm up your butt, the deadlift will help you reach both goals. You've got to have good form, though, to avoid injury to your ...

    The Technique for Dumbbell Thrusters

    If you’re like many women, you probably have multiple responsibilities vying for your attention. With only so much time in any given day, it can feel as if you have to ...

    Lifting & Cardio Routines to Burn Fat

    Until the fitness pill is perfected, weight training and cardiovascular conditioning will be important for burning fat. While it's easy to fall in love with one type of workout ...

    Program to Lose Weight & Not Gain Muscle With Weightlifting

    Sometimes, people shy away from weightlifting because they don't want to have their slim figures turn into bulky, bodybuilding-type physiques. Unfortunately, avoiding the weight ...

    What Exercises Do You Wear a Weight Belt For?

    If you’re lifting weights with the big boys, it may be time to step it up and get the big boy toys. A weight belt, while controversial, may be beneficial in supporting your ...

    Lat Pulldown Exercises for Biceps

    Lat pulldowns are a great exercise for building up the largest muscle of your torso, the latissimus dorsi of the back. Doing the exercise can help you get that nice V-tapered ...

    What Muscle Does the Kettlebell Halo Exercise Hit?

    A kettlebell workout can be a mix of heaven and hell. Your heart rate booms, and your muscles must work to the max to stabilize the asymmetric weight. The heaven comes when you ...

    The Best Compound Leg Press Exercises

    If you want to get more shapely thigh and butt muscles, then you certainly want to include the leg press in your routine. This exercise is classified as a compound, or multijoint, ...

    Proper Squat Form to Avoid a Shoulder Injury

    You may know a few people who have hurt their shoulders while doing a barbell squat. This may be caused by poor squat technique, poor breathing patterns or using too much weight. ...

    Reverse Incline Dumbbell Bench Press & Crossover Fly

    The pectoralis major is the primary muscle of the chest. There are two main types of exercises you can do for the muscle: chest presses and chest flyes. During press movements, ...

    What Are Hot Potato Kettlebell Exercises?

    When a hot potato involves a beanbag game or a political issue, you want to get rid of it as quickly as you can. The kettlebell hot potato similarly involves a bit of quick ...

    Normal Squatting vs. Decline Squatting on Quadriceps Strength

    Your quads are some of the most dynamic muscles in your body, giving you the power to push you through your workouts and the shapely legs to fill out your jeans. Because ...

    How to Do an Incline Dumbell Bench Press Without a Bench

    The incline dumbbell bench press is an effective exercise that targets the chest, upper back and shoulders. If you don't have access to a weight bench, a stability ball is your ...

    How Much Weight for Barbell Lunges?

    Lunges help women get great-looking legs, building both strength and size. Some women find using their own body weight provides enough resistance when performing lunges. If ...

    Feet Position for Deadlifts

    You perform deadlifts to tone your backside, but to get the most out of this workout you need proper technique and form. How you place your feet during the deadlift movement is ...

    Olympic Workouts With Tricep Bars

    If you want to develop killer upper arms, the Olympic triceps bar is an excellent workout tool. With its ability to isolate the triceps, it allows you to work deep into the ...

    Exercises That are Great for the Hip & Thigh Areas

    If your hips and thighs tend to be your toughest areas to target, blame nature; according to Vanderbilt University, women are predisposed to storing fat in the lower body, which ...

    Techniques With Dumbbells

    Lifting weights isn't just for building big muscles. Dumbbell training burns calories, boosts your metabolism, burns fat and builds lean muscle. Dumbbells have the added benefit ...

    Lat Pulls Using a Deadlift Bar

    The most common type of lat pull is the lat pulldown, which you perform using a lat bar attached to a machine. Perhaps you want to work your lats, but someone's hogging the ...

    Weight Vests for Women

    Whether you're a young athlete looking to excel in the sport of her choice or are middle-aged and want to find a way to lower your risk of osteoporosis, wearing a weight vest is a ...

    Low Level Cable Chest Press

    Gyms and fitness centers typically have a wide variety of machines to help you with resistance training. These include a number of belts, pulleys and other contraptions that may ...

    Total Body Workout Weight Lifting for Beginners

    If you're trying to juggle a career, children and some sort of social life, it's easy to let your workout program slip. It can get to the point that, when you look in a mirror, ...

    Single Leg Deadlift Row Technique

    If you're like most, it's difficult to find the time to get in your strength-training workouts. A great option to combat the time crunch is to do exercises that work multiple ...

    Substitutes for Dumbbells

    Strength training is an important part of any balanced exercise program. Strength training increases the strength in your muscles and reduces the risk of injury. Increased muscle ...

    Brachialis Muscle Exercise for Women

    The brachialis is not a muscle you hear much about around the gym, and this is partly because it is hard to see. This is because it lies underneath the tennis ball-shaped biceps ...

    The Best Kettle Bell Exercises for Women & Weight Loss

    Kettlebell training can be a bit scary at first because of the kettlebell's unbalanced weight and shape. But with a some practice, knowledge and patience, you get mix of strength ...

    Kinds of Exercises for the Leg Press

    The leg press machine can provide "one-stop shopping" for an entire lower body workout. By varying your leg and foot positions, you can work almost all the leg muscles ...

    Dumbbell Incline Exercises

    With all the exercise equipment on the market, it can be overwhelming to choose the tools best for your goals. An incline bench and a set of dumbbells is the perfect recipe for a ...

    The Best Weightlifting Exercises for Upper Arms

    Your arm muscles often play second fiddle to other targeted body parts such as your butt or calves, but to complete your perfect physique, stunning arms are vital. Your arms ...

    Can You Tone the Muscles With Rubber Stretch Exercise Bands?

    Rubber stretch exercise bands are an effective alternative to free weights and resistance machines for toning and strengthening your muscles. Originally, the bands were designed ...

    Kettlebell Exercises for Females

    You may have seen some people swing and lift kettlebells at a gym or outdoor boot camp, and you may have wondered how they can help you get stronger and more fit. Kettlebells ...

    Exercises With High Repetitions

    Exercise experts have long argued that resistance exercises using high repetitions were ineffective, but their theories have recently been disputed. New studies are proving that ...

    How Does Curling Affect Strength?

    Strong, fit arms means having strong, well-defined biceps – and you can get them by doing some simple curling exercises. The bicep is the large flexor muscle located on the ...

    Can Your Muscles Get Sore 30 Minutes After a Workout?

    If you've followed an exercise program in the past, you're probably aware that results are not instantaneous. In fact, it can take quite a while to see the fruits of your labors ...

    Do Leg Curls Work Glutes?

    Leg curls are great lower body exercises that can be performed using various pieces of gym equipment. There are numerous variations to the leg curl. You can perform the exercise ...

    The Best Exercise Equipment to Warm Up the Hamstrings

    The hamstrings are made up of four muscles in the rear thigh region. Three of these muscles -- the biceps femoris long head, semimembranosus and semitendinosus -- cross the hip ...

    Specific Chest Exercises for Fat Loss

    Men aren't the only ones who want big pecs. Women can benefit from bigger, stronger pectoral muscles, too. The good news is that when combined with a healthy diet, regular ...

    Static Contraction Training Exercises

    Most strength-training exercises are considered isotonic, meaning they force your muscles to shorten and lengthen. Like in biceps curls, your biceps shorten while you pull the ...

    Bodyweight Exercises That Develop the Forearms

    Your forearms are an important muscle group. For one, it looks very odd if the rest of your body is well developed and defined, yet your forearms are still weedy. Stronger ...

    The Best Workout to Jump Higher

    Chances are, if you ask most people at the gym about their workout, they'll detail a plan to gain massive amounts of muscle or shed a significant amount of fat. But fitness ...

    Strength Basics of Lunges Vs. Reverse Lunges

    Traditional forward lunges and reverse lunges share many similarities. They use the same muscles and each can be an effective tool to strengthen much of the lower body. While one ...

    Benefits of Barbell Shrugs for Posture

    All those years of shrugging your shoulders as a child with an "I don't know" response were doing more than irritating your parents. You were improving your posture. As ...

    Isometric Exercises for the Arms

    Lean, sexy arms are at the top of every woman's Christmas list. You know the basics for good arms: plenty of dumbbell curls, cable kickbacks, extensions and pushups. But sometimes ...

    Exercises for the Waistline & Hips

    There are actually two types of fat that accumulate on your waist and thighs. Visceral fat, which accumulates around your waist, is actually worse for your health, but ...

    Double Leg Calf Raise

    Toned, lean muscles are high on the priority list for many women. If you are looking for an easy way to build sexy calves, try the double leg calf raise. This exercise can be ...

    What Are the Benefits of Dumbbell Flyes?

    Some exercises provide loads of value to a workout. More often than not, they are simple exercises that become gym favorites. The dumbbell fly is a basic exercise that will shape ...

    Olympic Triceps Bar Exercises

    The path to well-toned arms runs through your triceps. Yes, you’ll have to lose excess fat, because spot reduction is a myth. And you must work your biceps and forearms as ...

    Fun & Interesting Free-Weight Exercises

    If you are getting bored with your workout at the gym, it's time to give it a new twist -- literally. Regardless of what free weights you use, you can add different movement ...

    Overhead Press for Shoulder Development

    Strength training exercises tone muscles and burn calories -- top priorities for many women. Exercises such as the overhead press sculpt the muscles on top of your shoulders -- ...

    What Muscles Does the Adductor Exercise Machine Work?

    The hip adductor machine promises sleeker, more toned thighs by working your adductor muscles. Five muscles make up this muscle group: the pectineus, adductor brevis, adductor ...

    What Are the Benefits of Barbell Suitcase Deadlift?

    The suitcase deadlift might not be a move you see everyday in your gym, but there are many benefits to this hidden gem. You might get a few weird looks from other women at the ...

    Cable Exercises for Legs

    It’s time to meet your new best friend at the gym: the cable machine. If you’ve never ventured over to look at it, now is the time. With its variety of attachments and ...

    Best Chest Exercise Sets & Reps

    While you may be more likely to flex the muscles of your arms than those of your chest, keeping the latter group strong is still important. Strong chest muscles help to coordinate ...

    Toning Exercises for the Hamstrings and Glutes

    Before you run out and hit the gym, understand the type of volume and intensity of weight training that’s designed to tone your hamstrings and glutes. Depending on the ...

    Kettlebell Swing Volume Vs. Intensity

    The kettlebell swing is a fantastic exercise for burning calories, improving fitness and hammering those important posterior chain muscles -- your glutes, hamstrings and lower ...

    Exercises to Get a Tighter Looking Butt

    Gluteus maximus may sound like an ancient Roman gladiator, but it's really the name for the large muscle that covers most of your butt. Your other butt muscles are the gluteus ...

    Sexy Back Exercises

    If you're ready to finally banish back fat and break out the backless dress or bikini, it's time to incorporate exercises that sculpt a lean and toned upper body. Developing the ...

    Tips and Advice for Exercising the Triceps and Upper Arms

    If you’re tired of upper-arm jiggle, you don’t have to surrender to a lifetime of long-sleeved shirts. By incorporating the right triceps moves into a healthy ...

    Proper Form for Dumbbell Curls

    A pair of dumbbells and proper form are all you need for curls that'll give you tone and sleek upper arms. The dumbbell curl strengthens your biceps, which are on the fronts of ...

    Hard Workout Plan to Make You Lose Weight

    Gaining weight is easy, but losing it is hard. One pound of fat is the equivalent of 3,500 calories, or the amount you would burn in five to six hours of running at 5 miles per ...

    What Is a Front Shoulder Press?

    Great muscle tone in the arms includes great tone in the shoulders. The rounded cap of the shoulder is a great pedestal for the beautiful sculpture of your arms. Variations of the ...

    What Hamstring Exercises Help Your Squat?

    Squats -- you either love them or you hate them, but you cannot ignore their effectiveness. A squat tones and strengthens your lower body with or without additional weights for ...

    How Much Muscle Can a Woman Gain With Strength Training?

    If you’ve spent a little too much time Nesting and not enough time pumping iron, you can definitely do something to tone up those formless biceps and glutes. Even without ...

    Cable Training Exercises

    If you are tired of wiping off the sweat from gym machines, training with a cable column machine is a better option for you. You can still train the same body parts and movement ...

    Lunge Rotation Exercise

    Building muscle in your lower body can help define your thighs, hips and backside. This is best achieved with resistance training movements that target the muscles in these common ...

    Tricep Exercises That Are Easy on the Elbow Joints

    The triceps aren't a muscle group you immediately think of when discussing building your ultimate body. They're not as prominent as your glutes, won't draw looks like a set of ...

    Barbell Techniques

    The 7-foot-long barbell is made from cold, thick iron and seemingly reserved for only the strongest alpha males. But don't be intimidated -- barbells are a highly effective tool ...

    Complete Workout for Bicep & Tricep Exercises

    To sculpt shapely upper arms, you need to make a commitment to strength training exercise. A good arm workout will target the muscles in the front of the arms -- the biceps -- and ...

    Exercises to Work the Outside of the Forearm

    The forearms are easy to overlook in a training program because they aren't a common problem area for women looking to boost their appearance. Before you count out this muscle ...

    What Are Supinated Dumbbell Curls?

    Ditch those pink rubbery weights and pick up some traditional dumbbells to gain the benefits of regular weight training. Contrary to locker room rumors, you won't gain unwanted ...

    Weight Lifting for a Bigger Butt

    Weight training will help you fight against the sagging and weakness that many women get in their butt when they sit too long at work or in school. While you can't change your ...

    Reverse Leg Lunges Using a Step

    Every woman would love to have great legs and a lifted butt. To do that you need a well-rounded exercise program that includes compound lower-body exercises. Reverse leg lunges ...

    Different Biceps Exercises and What They Work

    You know the muscle. It’s the one your fella flexes every time he wants to impress you. It’s your biceps muscle, and beyond looking great in the mirror, it’s got ...

    Safety Tips for Weightlifting Equipment

    Pumping iron might make you feel like Arnold, but doing it in the wrong way might make you feel like you need to lie down. While it's true that lifting weights and using ...

    The Proper Foot & Toe Stance for Squats

    You’d be hard-pressed to find a better lower-body workout than squats. As a weight room staple, squats have been helping women develop killer quads and glutes for decades. ...

    Examples of Structural Exercises

    From core strengthening to total-body toning, structural exercises can provide you with the ripped physique you crave. While they may sound daunting, they're not. Most ...

    Standing Cable Pullover Back Exercise

    The standing cable pullover, also known as the straight arm pulldown, is a basic exercise that trains your back as well as your chest, shoulders and abdominal muscles. You can ...

    Post Workout Protein by Body Weight

    Working out can do great things for your body, but without good nutrition, you could be wasting your workouts. One component of a healthy nutrition plan is getting enough protein. ...

    Dumbbell Row vs. Barbell Row Stronglifts

    Barbell and dumbbell rows aren’t the sexiest of weight-training exercises, but they can certainly lead to sexy results. Rowing exercises target your upper back and shoulder ...

    The Best 5 x 5 Weightlifting Workouts

    A 5 x 5 workout doesn’t equal 25; it actually equals a tight, toned body. A 5 x 5 workout is one that consists of doing five sets of five reps each per exercise. While five ...

    Concentric Exercises for Lateral Rotation of the Hips

    Your hip joint is one of the most versatile joints in your body. Lateral, or external, hip rotation is one of the hip joint's movements; others include extension, flexion, ...

    Fat Burning Workout for Beginners

    Survey the women at your gym, and it's highly likely a large number of them will have fat loss as their main goal. Everyone seems to want to burn some fat -- whether that means ...

    Reverse Triceps Push-down Exercise

    Performing a slight variation of an exercise typically alters the results. To target a muscle group, for example, an exercise’s standard version is fine. But if you’re ...

    Weight Training Exercises to Reduce Tummy & Thighs

    Weight training is one of the fastest ways to mold a jaw-dropping body. It tones, burns calories, strengthens bones and floods your system with enough endorphins to leave you on ...

    Anaerobic Rear Deltoid Exercises

    Although anaerobic training occurs without oxygen, you still have to breathe. The anaerobic energy system converts carbohydrates into fuel for quick bursts of energy. The ...

    What Are the Benefits of Negative Pullups?

    If you saw someone grab a pullup bar and perform a rep by starting in the top position and lowering themselves slowly, you might wonder what on earth they were doing. This ...

    Boxing Workouts With Lifting

    Boxing demands a high level of cardiovascular capacity, but excelling also requires strength. While strategy, footwork and overall fitness are important for boxing, you often will ...

    Weight Training for Bigger Hips

    Weight training will get you bigger and curvier hips. Lower-body workouts that train all the muscles in your butt and legs will do the trick. This will also help you burn more ...

    Back Exercises With Cables

    If you're tired of wasting time moving from one machine to the next to work your back, training with a cable column machine is ideal for you. A typical cable machine allows you to ...

    Exercises for the Forearms, Calves, Triceps & Biceps

    The core of your strength training should include compound exercises that work several large muscle groups simultaneously. Many of the compound exercises you do as part of a total ...

    Weight Lifting for Better Sleep

    There's nothing like passing out as soon as you hit the pillow, only to wake up refreshed and ready to tackle the day. Since you spend 30 percent of your life sleeping, it's ...

    Exercising With Weights for Weight Loss

    Even though putting on weight was easy, taking it off is hard. To lose weight, you need to challenge your muscles. As you lift weights, you break down muscle fibers. Your body ...

    What Muscles Do Butterfly Exercises Work?

    If you want to build muscles in your upper body, butterfly exercises can help. Designed specifically to target muscles in your chest, flyes engage several muscle groups in your ...

    Complete Workout for Bodybuilding

    Bulging biceps and thick, rock-hard legs aren't for your average gym-goer, but for a budding bodybuilder, it's the ultimate goal. Fumbling around with tiny dumbbells for an hour a ...

    What Muscles Does the Cable Incline Fly Work?

    If you're not familiar with the world of exercise, you might think that the "cable incline fly" refers to a televised insect who scales slopes. But that is not the case. ...

    Multi-Joint Exercises for Beginners

    You’ll get the most mileage out of a training regimen if you incorporate multi-joint exercises to work more than one muscle or joint at a time. By working more muscles ...

    Resistance Exercises for the Exterior Obliques

    Don't just work out your six pack. The external -- or exterior -- obliques are one such group that usually gets ignored. These muscles run diagonally from your lower five ribs ...

    Do Planks Work Out Your Pectorals?

    As time passes and mother nature works on your body, your breasts lose their perkiness and natural lift. Building up the pectoral muscles beneath your breasts can give your girls ...

    Bridal Boot Camp Arm Exercises

    If you've said "yes" to a wedding dress that reveals your arms, it's time to get moving with the arm-toning exercises. Create your own bridal boot camp and get toned, ...

    Isolated Anterior Deltoid Exercises

    The shoulders provide both function and graceful form. Whether for lifting objects or looking stunning in a strappy dress, tone and strength in the shoulders is a great asset. ...

    Exercises for a Bigger Gluteus Maximus Without Using Weights

    The glute muscle group is made up of three main muscles: the gluteus maximus, medius and minimus. People sometimes mistakenly believe that the only way you can build bigger glute ...

    Lifting Exercises for Your Arms

    Many women envy the way Michelle Obama's arms look lean and toned in her trademark sleeveless dresses. As well as eating healthfully, Obama follows an active fitness program. Any ...

    Weight Lifting for Stronger Legs

    It can be easy to neglect your legs in favor of other more showy muscles, such as your arms, shoulders or abs, but leg training is vital if you want that perfect physique. A set ...

    Lateral Raises With Cables

    Strong deltoids -- the muscles on your outer shoulders -- not only give you sexy, sleeveless-ready arms when you step out on the town, but they also help you do many everyday ...

    How to Replace a Back Squat With a Front Squat

    You know the back squat is a highly effective exercise, but holding that heavy barbell behind your head is uncomfortable and causing pain in your lower back. No need to banish the ...

    The Advantages of Free Weights

    Weight control, increased metabolism and stronger joints and bones – these are just a few of the benefits gained from regular strength training. The Centers for Disease ...

    3 Lb Weight Arm Exercises

    Are you ready to say "goodbye" to jiggly arms and "hello" to shapely, toned arms? You don't have to lift heavy weights to tone your arms as you lose weight all ...

    Do You Lift With Your Legs or Back for Deadlifts?

    There’s a reason deadlifts have become a staple in the weight room. They work. And the best thing is that you can work either your legs or back simply by altering the motion ...

    Muscle Recovery After Workouts and Supplements

    Whether you're hitting the weights or cranking out cardio, working out can take a lot out of you. Thus, post-exercise rest and recovery are essential for optimal exercise results. ...

    Isometric Workout Programs

    If you’re tired of all those reps, isometric exercise may be just what you’ve been looking for. Isometric exercise is like doing one long repetition, but that ...

    Leg Bench Presses for the Butt

    Weak glute muscles result in things worse than a saggy butt -- hip instability and imbalances, which can trigger back pain and injuries. To avoid this, strengthen your glute ...

    A Remedy for Sore Thigh Muscles From Doing Squats

    The general principle of weight training is that the development you’re seeking will result from working your muscles with enough intensity that they adapt and grow. If your ...

    What Muscles Are Being Worked While Doing Rope Undulation Workouts?

    They’re called battling ropes, heavy ropes or rope undulation workouts. You create wavelike patterns with ropes of a diameter you can handle, either 1, 1 1/2 or 2 inches. ...

    Interval Training Using Weights & Cardio Workout

    That woman’s been jogging on the treadmill for almost an hour. Don’t try to compete with her. You can get the same weight loss and fitness benefits with only 15 ...

    How to Do a Push Press With Dumbbells

    There is a better way to improve your upper-body strength than hopping from one exercise machine to another. Although machine exercises, such as the chest press and seated row, ...

    Effective Chest Workout Routines

    Your chest muscles shouldn't be ignored just because you can't see them as easily as men's. These large muscles work with your arms, shoulders and core to help you perform pushing ...

    What Does a Barbell Row Work?

    The barbell row exercise sounds like a powerful movement and it is. The American Council on Exercise considers it an advanced exercise that targets your back, but many other ...

    Exercise for Tightening Triceps

    If you’re tired of upper-arm jiggle, you don’t have to surrender to a lifetime of long-sleeved shirts. By incorporating the right lifting moves into a healthy ...

    The Five Most Important Back Workouts

    The muscles in your back are some of the most important muscles in your entire body, as they are responsible for supporting much of your daily activities and require regular ...

    Drinks to Improve Muscle Formation After Exercise

    The tradition of getting stronger by lifting heavy things is one that extends back to the dawn of civilization. Scientific and medical advances have made it possible for even the ...

    Correct Form for Back Squats

    If your flabby thighs and sagging tush are taking a toll on your self-esteem, make back squats part of your workout routine. This compound exercise in which you squat down with a ...

    Warm-Up Routines for Beginning Weight Training

    You may be pumped to immediately pick up a weight and knock out your strength-training workouts, but if you take 10 minutes to prepare your muscles and tendons, you’ll have ...

    About Machine Alternatives to a Dumbbell Shoulder Press

    Given its simplicity and effectiveness, the dumbbell shoulder press is a staple in many exercise routines. But if you're sick of performing the exercise or simply want an ...

    Do Shoulder Shrugs & Upright Rows Work the Same Muscle?

    Lifting weights to get into shape -- whether you're looking to gain muscle or lose fat -- can be hard work. But you shouldn't let it be more work than it has to be. One mistake ...

    12-Week Body-Sculpting Programs for Women

    You might not be as capable as Rodin or Michelangelo in sculpted works of art, but you can sculpt your body into a lean, mean machine with toned and defined muscles. Just as there ...

    Ankle Weight Training

    Adding an element of resistance is the idea behind using weights to enhance your workout. Under that line of reasoning, you might think that by strapping some padded, weighted ...

    Russian Twists to Work Out Your Obliques

    The dreaded obliques, affectionately called the "love handles," can be a thorn in your side. Your sides are where these muscles are located and they are worked when you ...

    Does Strength Training Cause Weight Gain?

    Strength training increases your muscle mass and metabolism, which tends to lower your body fat and ultimately your jeans size. If you are overweight, you are likely to lose ...

    Inner Thigh Exercises With Weights

    Working out on an adductor machine as you flap your legs in and out like a seal clapping its flippers won't tone your inner thighs -- even if you feel them burning. A better way ...

    How to Do Extreme Pullups

    The basic pullup is hard enough, but once you’ve mastered the basic exercise you may want to try a more extreme or challenging version. No, you don’t need an expensive ...

    Resistance Exercises for Opposite Muscle Groups

    Opposites attract when it comes to organizing your workout routine. You alternate your exercises to work a muscle on the front of your body and then a muscle on the back of your ...

    What Part of the Body Do Lat Pulldowns Work?

    It’s likely you’ll have to wait in line for a bit if you want to add the lat pulldown to your workout regimen. It’s a common exercise for developing muscles in ...

    How to Activate the Glutes Instead of the Hip Flexors in Squats

    Too much sitting can get your hip flexors to become as tight as dried leather, causing your hips to feel like a creaky door hinge. When you do squats, these strips of muscles get ...

    What Are Bent-Over Rows Using Dumbbells?

    If you want strong, shapely muscles in your upper back, you need to add the bent-over dumbbell row to your weight-training routine. This row uses simple equipment -- a single ...

    Can You Use Weights for Exercising Your Stomach Everyday?

    The perfect stomach is the holy grail of exercise -- highly desired and seemingly impossible to achieve. But just by doing brief stomach exercises every day, the goal of a flat ...

    Do Shoulder Presses Work the Entire Deltoid?

    Shapely shoulders take center stage in sleeveless weather and can be your best accessory in strappy dresses. Capped deltoids and shoulder definition are the well-earned reward for ...

    How to Develop Leg Muscle Mass With Dumbbells

    No access to a gym? No problem! With a pair of dumbbells, you can develop lean, muscular legs for the summer at home without relying on gym equipment. Dumbbell exercises for your ...

    What Muscle Groups Do Leg Presses Work?

    Firm, sleek, toned legs never go out of style. The leg press is a basic exercise that targets the largest muscle on the front of your thighs, your quadriceps, but it also brings ...

    Supplements for Strength Training

    Women looking to gain muscle, strength or even just tone their bodies may benefit from extra supplementation. Supplements help you achieve your goals, and with a busy lifestyle, ...

    The Best Weightlifting Routine for Women

    One-size-fits-all weightlifting programs for women don't exist, but knowing the basics of weight training can help you find the best plan for you. First, dispense with a few ...

    What Muscle Does a Split Squat Work?

    It's not always easy to get lean, shapely legs if you're a woman, considering that women tend to carry excess fat in their hips and thighs. Doing cardio exercises along with ...

    Do Squats Speed Up Metabolism?

    When you talk to people at the gym, you may get the sense that they have an insatiable need for speed. Between metabolic-friendly foods and new workout plans aimed at increasing ...

    Perfect Form for Stiff-legged Deadlifts

    While the term “stiff-legged deadlift” may sound forbidding, you can perform this exercise if you take some time to perfect your form. Getting your posture right is ...

    Instructions for Lateral Pull-Downs for the Back

    It is common for women to focus on the front of their bodies when working out; after all, that is what people see the most. However, neglecting the posterior of your body can ...

    Workout Routines for High Intensity Resistance Training

    If you believe that exercising isn't supposed to be easy and you aren't afraid of sweating a little in order to get results, then high-intensity resistance training may be for ...

    Muscular Exercises to Improve the Biceps

    For many people, muscular biceps are the holy grail of weight training because these muscles can get quite large. But muscular biceps aren't just physically pleasing; they're also ...

    Weighted Chins & Dips for Arm Development

    Weighted chins (or chinups) and dips can be effective exercises for developing your arm muscles, as well as your chest, shoulders and back. Specifically, chins target your biceps ...

    Routine for Strength Split Training for 3 Days a Week

    If you have a busy daily routine and not enough time for full-body workouts, a three-day split strength-training routine is a fast, efficient way to target specific muscle ...

    Exercises to Make a Woman's Upper Body Stronger

    As much running around as you do in a day, you're asking a lot of your upper body as well as your lower body. Working the upper body provides strength and tone, and a solid base ...

    What Exercise Will Work All Parts of the Arm?

    If you find it difficult to fit in your weight training workouts during the week, you can shorten the amount of time your sessions take by doing exercises that hit multiple muscle ...

    Steps for Starting on Weight Machines

    Resistance training has many benefits, including improved bone density, muscle strength and physical appearance. When beginning a resistance training program or just starting out ...

    Decline Vs. Incline Shoulder Presses

    Regularly doing the shoulder press -- an exercise requiring you to "press" weight above your head -- will make a lot of everyday tasks easier. Placing a heavy object on ...

    Easy Diets for Strength & Cardio Training

    Training is only half the battle in building your ultimate physique. No matter how hard you work, you'll struggle to get anywhere without a good diet. The key to making a diet ...

    Kettlebell Conditioning Routines

    If you are getting bored with the same old routine at the gym, kettlebell conditioning is your ticket to get a leaner and stronger body without adding too much bulk. These free ...

    Should a Lat Pulldown Be Done Behind the Head?

    The latissimus dorsi, commonly known as the lats, are the long flat muscles that run down each side of the back. One of the most popular exercises to workout these muscles is the ...

    Chest Crossover Exercises

    Working your chest muscles in the gym can help add detail to your torso and make you appear leaner as you bring definition to the shape and separation of your muscles. The main ...

    Dumbbell Complexes & Weight Loss

    No matter what weight-loss plan you're on, you'll need to create a consistent caloric deficit by burning more calories than you consume to shed pounds. But you don't have to stick ...

    Other Weight Training for the Chest Besides a Flat Bench Press

    The flat bench press is often regarded as the number one chest-building exercise. However, it isn't categorically the best chest exercise, and there's certainly no reason you must ...

    Bicep Exercises Using Freeweights

    Whether you want to take some of the jiggle out of your arms or you want to sculpt shapely biceps, pumping some iron will help you attain your goals. You don’t have to be a ...

    Balance of Exercise for Opposing Muscle Groups

    To build the perfect body, you need to work on everything. It's no good just training your abs and neglecting your lower back, or working your quads but doing nothing for your ...

    Weight Machines for Beginners

    Beginning a gym routine can intimidate even the most motivated of people. Cardio, such as running on a treadmill or gliding on an elliptical, is fairly self-explanatory, but ...

    How Much Weight for Women Using a Leg Press Machine?

    The leg press is one of the most effective pieces of equipment at the gym and works to tone, sculpt and strengthen the entire leg. One of the biggest mistakes women make on the ...

    Do Pushups Work the Rear Delts?

    Pushups are an effective strength-training exercise for building strength in an array of muscles in your upper body. Even though they simply use your own body weight for ...

    Five-Day Workout Routine With Supplements

    Resistance training is crucial for building a strong, fit body. To increase lean body mass, aim for three to four sets of 12 to 15 repetitions per exercise. Combine the following ...

    Do Front Squats Work Different Muscles Than Static Lunges?

    Both front squats and static lunges, otherwise known as split squats, are effective exercises to strengthen your lower body. While they are executed differently, they primarily ...

    What Muscle Group Do Cable Rows Work?

    Many people tend to train the body parts easily seen in the mirror and tend to forget that the back needs just as much attention as the front. The cable row is a simple exercise ...

    Deadlifts and Bent Over Row Exercises

    A strong, healthy back is a prized commodity. Whether you’re swinging a tennis racket, showing off your weightlifting skill or just carrying groceries into your home, a ...

    Can You Do Body-weight Exercises the Day After Lifting?

    For many women, finding the right balance between training and rest in a workout can be difficult. Though it may seem counterintuitive, taking rest days can make or break your ...

    Different Ways of Doing a Weighted Leg Extension Exercise

    The basic leg extension exercise performed on a leg extension machine tends to spark heated debates. Performed with the proper technique, trainers and physicians do not agree ...

    Super Circuit Weight Training

    Traditional circuit training involves moving quickly between weight-training stations to exercise and strengthen various muscle groups. Super circuit weight training takes the ...

    The Daybreak Leg Exercise

    Despite the name, the daybreak leg exercise doesn't have to be performed early in the day -- so if you're not a morning person, don't despair. This leg exercise, more commonly ...

    Most Effective Exercises for the Kettlebell

    Kettlebell training is a fun and effective fitness trend. You might have seen a kettlebell and not even have known it. The weight resembles a cannonball with a handle, and is ...

    What Is the Parallel Dip Chest Exercise?

    Chest dips are an effective exercise to strengthen the large muscles of your chest, shoulders and upper arms. Gyms and health clubs typically have parallel-bar machines that are ...

    What Tricep Exercise Hits All Three Heads?

    Your triceps brachii connects your shoulder blade and upper arm to your forearm. As the name suggests, the muscle comprises three branches – the long, lateral and medial ...

    How Good Is the Inclined Leg Press for Your Butt Muscles?

    If your butt muscles are feeling a little saggy, the incline leg press machine can help. Available in most gyms, this machine offers a compound exercise for the lower body, ...

    What Muscles Do the Reverse Lat Pull-Downs Work?

    Designing an effective fitness plan can be complex, but you can make the job easier on yourself with a little exercise investigation. Figuring out which muscles are strengthened ...

    Examples of Three-Day Workout Push & Pull Routines

    When it comes to getting leaner, fitter and stronger, how you split up your workout doesn't matter quite as much as training intensity, progression or even diet. However, you ...

    The Best Rowing Exercises for Toning & Losing Fat From Your Waist

    When it comes to cardio workouts, rowing machine exercises are about as tough as they come. Rowing works your upper body, core and legs rather than machines like the bike, which ...

    Pullups & Ultimate Upper-body Exercises

    It's not uncommon to see pullups classified among the ultimate upper-body exercises, and for good reason. Pullups help strengthen a number of your upper-body muscles ...

    Rope Weight Exercise for Forearms

    The rope weight exercise, or the wrist roller, was one of Bruce Lee’s favorite drills to strengthen his forearms. The exercise was derived from Chinese grappling, according ...

    Simple Ab Exercises for Defined Abs

    Nothing says fit and sexy like a lean, toned midsection. Women with awesome abs grace the covers of fitness magazines, leaving many to wonder just how they got their incredible ...

    Do Side Bends With Weights Help With Back Fat?

    Side bends involve holding dumbbells down by your side and then bending at the waist side to side until you feel a slight stretch. The exercise can also be completed while holding ...

    Does Working Out Your Legs Help Lose Fat?

    Losing weight is the holy grail of training for many women. Fitting into your new red dress, looking toned and lean at that party you've got coming up and getting sexy arms and a ...

    Heavy Weight Shoulder Exercises

    If you are looking to achieve shapely shoulders and toned arms, then step away from the baby weights. When it comes to building muscle and strength, lifting heavy weights is the ...

    The Advantages of Weightlifting With Machines and Weights

    Women can be hesitant to hit the gym and lift weights because they’re worried about bulking up. But women naturally have lower testosterone and growth hormone levels, so ...

    What Are Examples of Antagonistic Muscle Exercises?

    It's hard to get the fitness results you're looking for when you don't always have time for a full workout. To cut down on your time in the gym, try supersetting. This works by ...

    The Advantages of Fixed Weight Dumbbells

    If you think of fixed-weight dumbbells as low-tech and unexciting, think again. They've been around for a long time, and for very good reason. Using free weights such as ...

    Daily Weight & Exercise Plan to Reduce Hips & Thighs

    The keys to losing weight and shedding fat are regular, intense workouts and a calorie-controlled diet. Many women look to target their hips and thighs during training sessions as ...

    Techniques for EZ-Bar Preacher Curls

    The preacher bench was named on account of its biblical appearance, but no worries - you won’t have to out the truth about all your past sins. This exercise machine was ...

    How to Do a Low Pull Exercise

    It’s easy to get stuck in a rut at the gym by doing the same strength training routine week after week. If you look around, though, you’ll see there is more to fitness ...

    Chest & Shoulder Exercises That Work the Best

    If you thought shoulder and chest exercises were just for men trying to build a barrel-chested, broad-shouldered figure, think again. Any woman who plays sports or wants a strong, ...

    What Are the Most Effective Exercises to Define Shoulders?

    Highly-defined shoulders are eye-catching and athletic appearing. Your shoulders comprise three individual muscles: front, side and rear deltoids. Unless each muscle is defined, ...

    Advantages & Disadvantages of Resistance Bands

    Resistance bands, whether they are flat thin lengths of stretchable rubber or thicker lengths of rubber tubing with handles, are an effective alternative to weights for strength ...

    Are Barbells Good for Women?

    Barbells are very good for women. So are dumbbells, unless you're referring to guys who have rocks for brains. You can derive all sorts of health benefits from lifting iron or ...

    Weight Exercises for Lower Abs & Obliques

    Defining the abdominal muscles in the front of your torso is a smart way to help maintain a slim-looking physique. To maintain your overall look, however, don’t ignore the ...

    Chest Exercises With Cable Cross Flyes

    If you want to do flyes to build your chest muscles, but you’re not into lugging dumbbells around, try cable cross flyes, also known as cable crossovers or cable standing ...

    Do Ankle Weights Damage Your Body?

    Weights are a part of any balanced exercise program, and ankle weights have their place as well. These little belts wrap around your ankle and come in a variety of weights. As ...

    What Part of the Chest Do Dips Work?

    You might at first think of dips as more of an appetizer than an exercise. But if you're interested in improving your fitness level -- whether through gaining muscle or losing fat ...

    Workout Plan for Deadlifts

    The deadlift is one of the disciplines contested in the sport of powerlifting. In addition, it is a great exercise that develops a strong back, butt and legs. Getting better at ...

    The Single Most Effective Barbell Movement

    For many women, the obligations of work, family and friends leave little time for self. As a result, any personal activities -- from shopping to hitting the gym -- have to be done ...

    What Helps With Muscle Recovery After Exercise?

    Give yourself a pat on the back: You hit the gym, amped up your workout, and left feeling pretty proud of yourself. But the next morning, your burning muscles seem to be punishing ...

    Leg Extension With a Figure 8 Tube

    Exercising with resistance bands is an effective way to build strength, whether you’re in a gym or in the privacy of your home. The figure 8 tube can be used for numerous ...

    Exercises That Simulate Hamstring Curls on a Machine

    The same old exercises on the same old machines gets really boring after a while. But you keep working those hamstrings because no one wants cottage cheese on the backs of their ...

    What Muscles Do Inverted Leg Presses Work?

    The inverted leg press is not found at all fitness facilities. In the inverted leg press, you are lying on a machine on your back with your legs straight up in the air. Your feet ...

    Do Squats Help Increase Your Hip Size?

    If you long for a feminine, hourglass figure, squats may be able to help. These moves work your hip area and build muscle in just the right places for added oomph. However, you ...

    Do Adjustable Weights Work as Well as Regular Dumbbells?

    Dumbbells are a versatile addition to any strength-training workout. They allow you to perform weight lifting exercises in the comfort of your own home and are cheaper than a ...

    Basic Beginner Weight-Training Exercises

    A myriad of misconceptions surround the world of weight training, including the idea that only men need to lift weights or heavy dumbbells will cause a woman to get ...

    Reverse Pyramid Training Workout for Fat Loss

    When losing fat, most women opt for the elliptical, bike or treadmill, and while you might sometimes do something a little different and attend a class, it's unlikely weight ...

    What Are Deadlift Exercises?

    From the sound of their name, you might think deadlifts are some kind of illegal activity. But that’s only true if building muscle is a crime. With their ability to target ...

    What Exercises Work Both Heads of the Bicep?

    No woman wants to bare flabby arms so it's no wonder that biceps exercises are so commonly performed. But while training your biceps with weights can help increase their size, ...

    The Best Inner & Outer Thigh Exercises Without Squats

    The squat isn't the only exercise that tones and strengthens your inner and outer thighs. If you are tired of doing squats, spice your workout with leg exercises that challenge ...

    Training Workouts for Track Cyclists

    When you think about cycling, you may call to mind wide open roads and a scenic ride across the countryside. But indoor cycling is popular as well; not so much for the scenery, ...

    Push-Ups & Pressure on the Rotator Cuffs

    The muscles of shoulder that make up the rotator cuff include the supraspinatus, the infraspinatus, the subscapularis and the teres minor. Many different tendons and ligaments ...

    Tricep Exercises That Do Not Involve the Shoulder Blade

    If you want to tone flabby arms to wear sleeveless tops or bathing suits with confidence, you need to exercise your triceps. Compound exercises such as dips, bench presses, seated ...

    Deadlifts for Tight Hip Flexors

    Your hip flexors are a group of muscles that run throughout the inner hip and thigh area, with one connecting to your lumbar spine. Tight or shortened hip flexors can cause ...

    Exercises to Isolate Muscles

    With the exception of exhibiting poor form and taking unnecessary risks, there is really no wrong way to exercise. Of course, some types of exercises are better suited to certain ...

    Can Lifting Dumbbells Make Your Chest Bigger?

    Using dumbbells during your strength-training workouts will increase the size of your chest muscles -- if you work out in the right way. Grab a pair of dumbbells and perform ...

    How Muscles Respond to Weight-Bearing Exercise

    To improve overall bone strength and health, engage in weight-bearing exercises regularly. Weight-bearing workouts, which include endurance cardiovascular activities, strength ...

    Does Exercise With a Medicine Ball Make You Lose Weight?

    Create a different twist with your workout by grabbing a medicine ball, which adds resistance to your existing moves and gives you a plyometric element to help shoot your heart ...

    Are Dips Good for the Chest?

    You probably won't see many women performing dips in your average commercial gym, as they're a very difficult exercise to master. But the effort involved in perfecting them is ...

    Multiple-Set Weight Training

    Weight training will help you build muscular strength and size because it forces your muscles to take on a level of stress that they’re just not used to. The weight that ...

    Cable Exercises With Weights

    Weightlifting may have a reputation for bulking up your body, but because women have different genetic makeups than men, resistance training is much more likely to give you a ...

    What Is the Technique You Use When Using the Seated Leg Press Machine?

    When you want to build muscle, get better sleep or burn calories more efficiently, weight training is an excellent exercise option to consider. Among the pieces of equipment ...

    What Is the 10-8-6 Workout Routine?

    Decades ago, a bodybuilder named Vincent Gironda promoted a weight-training routine that "taught" the lifter's body to be able to lift heavier and heavier weights. The ...

    Weightlifting Supplements That Make You Lose Fat But Gain Muscle

    If your fitness goals include building muscle and burning fat, there are hundreds of dietary supplements on the market which claim to do just that. Unfortunately, most of these ...

    The Frequency of Resistance Exercises

    Hitting the gym for an intense workout can make you feel invigorated and energized, but if you don't want to compromise your results, you'll want to resist the urge to work out ...

    What Does a Chest Press Work?

    If your fitness goals include sculpting a more lithe, sinewy physique, add the chest press to your workout routine. Do the chest press if you play sports that require explosive ...

    The Advantages of Dumbbell Training

    Whether you’re looking to improve your athletic performance, or just get rid of love handles, dumbbell training has some definite advantages. The U.S. Department of Health ...

    The Advantages of Using Dumbbells Vs. Machines

    Generally speaking, a well-tailored workout routine should include both dumbbells and resistance machines. Dumbbells may be more advantageous to use in certain circumstances, ...

    Does a Back Squat Have to Carry Over to a Front Squat?

    A squat isn't always a squat. When talking about squats, people are generally referring to back squats, where you position a barbell across your upper back and squat down. However ...

    How Should the Wrists Be in Overhead Presses?

    Strength-training exercises have pros and cons. Although you tone and strengthen muscles, you may hurt your back or your joints if you don't use proper form. The overhead press is ...

    Isolation Exercises for the Middle Chest

    While lifting barbells and dumbbells will help to build power in your chest muscles, the muscles in your middle chest may end up neglected like the quiet kid in the back of the ...

    Exercises for a Larger Butt & Flat Stomach

    Exercising to build up your butt and slim your stomach may seem contradictory, but with a little hard work and dedication, you can meet both of your objectives. You'll need a ...

    Exercises to Make Your Biceps Bigger

    Making a muscle bigger is a process called hypertrophy. To achieve hypertrophy you need to expose your muscles to a significant exercise stress and also make sure you are eating ...

    What Kind of Exercises Get You Stronger Faster?

    Many women want to build strength because it makes day-to-day tasks such as carrying groceries or laundry, easier. It also helps make exercise easier. Strength training exercises ...

    What Are the Dangers of Vertical Leg Presses?

    Soft, squishy thighs might make a nice lap for your toddler, but if you prefer a sleeker look, you've probably cozied up to the vertical leg press machine at your local gym. ...

    Weight Training Poses for Core Muscles

    Don't let the pursuit of a flat stomach leave you crunching until kingdom come. An effective way to work the core muscles is with isometric exercises, that is, exercise in which a ...

    Proper Hand Grip for a Chest Bench Press

    As a woman, you may not be used to uttering the phrase “how much do you bench?” This locker room standby might conjure up images of sweaty beefcakes and protein ...

    What Exercises Work the Different Heads of the Triceps?

    Toned triceps -- the muscles on the back of your arms that straighten your elbows -- aren't just a confidence booster when you're stepping out on the town sleeveless. Strong ...

    Are Squats a Hip-Dominant or Knee-Dominant Exercise?

    You may associate squats with those Schwarzenegger-sized guys doing their thing near the barbell racks at the gym. But squats can be a Nestie’s best friend -- even if your ...

    Alternative Exercises to Pullups

    Pullups are a wonderful exercise to tone and strengthen your arms and back, but they are a difficult exercise to perform, and not always easy for women to complete if they don't ...

    The Muscles Used During a Snatch Exercise

    The snatch exercise is an explosive weight-training exercise that targets the entire body. The snatch has been used by weight lifters for years to develop strength and power, but ...

    Five Best Workouts for Traps

    The trapezius muscles, or "traps," consist of the upper, middle and lower segments. All three parts attach to the vertebrae in the neck and torso. The upper traps run ...

    Exercises for a Deadlift Substitute

    The barbell deadlift is a staple of many weight training routines. But staple or not, the exercise police won’t arrest you if you decide not to perform deadlifts. Perhaps ...

    How Effective Are Chest Dips?

    The chest is not commonly the first area women concentrate on when they’re strength training. Developed chest muscles may not be as obviously appealing as tight abs, arms or ...

    Is a Straight-Leg Deadlift Dangerous?

    Exercise is supposed to be beneficial for your health. When you go to the gym to strengthen your muscles, reduce fat or improve your overall conditioning, you certainly ...

    Squats vs. Lunges for Hip Flexors

    Even though they’re small, your hip flexors carry a lot of responsibility regarding your balance, stability and overall health. When you have weak hip flexors, you force ...

    Does Doing Leg Extensions Increase Knee Strength?

    If wobbly knees or knee pain is getting in the way of daily activities, you may be looking for a way to increase the strength in your knees. To strengthen your knees, you need to ...

    The Best Workouts for the Outer Triceps

    The triceps is the horseshoe-shaped muscle on the back of your upper arm. It consists of a lateral head on the outside, a long head on the inside and a medial head buried ...

    Seven Exercises to Improve Your Squat

    Squats are a fantastic exercise to include in your fitness arsenal. They're a great way to sculpt your quads, glutes and hamstrings, and will also strengthen your core and lower ...

    What Are Good Dumbbell Weights to Start Bench Pressing With?

    The bench press has a reputation as a macho exercise, but women shouldn’t shy away from it. Benching strengthens the chest, shoulders and triceps in one simple, effective ...

    Hamstring Curl vs. Romanian Deadlifts for the Upper & Lower Hamstrings

    The hamstrings are one of the most forgotten muscle groups when it comes to workouts. So much focus goes to the problem areas of the body such as the arms, abdominals, inner ...

    Exercise Secrets That Work

    Consistent exercise is an integral part of the weight-loss equation. Not only does it create a caloric deficit, requiring the body to make up for the energy needs by drawing from ...

    Pushup Tips

    Pushups can play a big role in any strength and conditioning program. They build muscular strength and endurance in the chest, arms, shoulders, back and core. They are so ...

    Can Leg Presses Improve Hip Strength?

    It’s always handy when an exercise that targets one major muscle group also strengthens other parts of your body, particularly when you have limited time to spend in the ...

    Multijoint Exercises for the Shoulders

    Multijoint exercises, also called compound exercises, engage more than one muscle group, as opposed to isolation exercises that target a specific muscle. These exercises simulate ...

    Exercise Routines for the Bum & Stomach

    A droopy bum and flabby stomach can make any woman feel self-conscious in her clothing. Instead of hiding behind long, tent-like tops, you can get a shapelier bum and shed the ...

    What Is Alternating Dumbbell Upright Rows When Working Out?

    A well-defined upper body can motivate you to wear those sleeveless gathering dust in your closet. Targeted strengthening exercises can help tone and tighten your upper body. ...

    Pushup Position with Dumbbells for Working the Triceps

    Toned, trim triceps look great in sleeveless tops. If arm flab is an enemy you're battling, working your triceps can help tighten and sculpt the backs of your arms. A great ...

    What Exercise Is Used to Get Thicker Legs?

    Choosing the right exercises to get thicker legs can be as simple as choosing what to eat for breakfast. Although strength exercises will increase your muscle tone, the kind of ...

    Weight Training for Heart Health

    Resistance exercise, including weight training, builds strength, which helps you maintain your independence and an active lifestyle throughout your life. It also contributes to ...

    Complex Routines for the Upper Body With Pushups

    Complex routines involve performing a series of exercises back to back with no rest in between. While they're similar to circuit training, they're not entirely the same. Circuits ...

    Kettlebell Curls vs. Dumbbell Curls

    The same old biceps routine -- a few sets of traditional curls -- gets monotonous after a while. Unfortunately, the muscle in the front of the upper arm doesn’t lend itself ...

    Workouts for the Biceps and Chest Muscle Groups

    Building a strong chest and biceps isn't just for guys. Although most women can't develop huge muscles the way men can, having a strong chest and arms helps you accomplish many ...

    Hand Width During a Bench Press

    One of the main challenges of being a novice at the gym is learning how to perform each exercise correctly. Do an exercise incorrectly, and you might not only hurt yourself, but ...

    The Best Tricep Workouts Using Only a Curl Bar

    The next time you grab the curl bar for bicep exercises, keep it around for an additional effective triceps workout. Wave goodbye to underarm jiggle by training your triceps with ...

    Are Triceps Dips Safe for Shoulders?

    If you're like most women, you're unhappy with the gravitational and aging effects that have caused the back of your upper arms to flap in the wind. Toning up your triceps is ...

    What Muscles Does the Leg Curl/Extension Machine Work?

    Whether you have a gym membership or a home gym, you likely have access to a leg curl/extension machine or stations. These pieces of equipment come in different shapes and sizes. ...

    Yearly Training Cycle for Powerlifting

    Powerlifting is a test of strength as measured by the squat, deadlift and bench press. When you are training and competing to move as much weight as possible, volume, intensity ...

    Full Periodization Workout Plan for Powerlifting

    Powerlifting is a test of maximum strength in the bench press, squat and deadlift. Training yourself to move heavy weight can be extremely taxing on your body and energy system. ...

    Shoulder Strengthening Exercises

    When it comes to developing strong, sexy shoulders, you can achieve your goal by doing easy exercises involving only a pair of dumbbells and a willing attitude. After warming up ...

    Should You Keep Your Back Flat While Doing a Shoulder Press?

    The shoulder press is a tricky lift — it can put pressure on your back and shoulders. Perform it incorrectly and you could injure yourself. But the shoulder press — or ...

    The Top Five Forearm Exercises

    If you've ever had a hard time opening a jar or loosening a knob, you may need to strengthen your forearms. A strong grip comes from muscles in your forearms as well as your ...

    Do Lying Leg Raises and Throwdowns Help With Your Thighs?

    Lying leg raises and partner leg throwdowns are often incorporated into an abdominal workout. Because you can feel the muscular pull at your lower abdominal area, you might think ...

    The Effects Nutrition Has on Strength Training

    Making the commitment to a strength-training plan is a great first step to sculpting a leaner, more athletic body. But if you're not paying attention to what you eat, you might ...

    Antagonistic Lifting Routines and Safety for the Shoulders

    An antagonistic lifting program is one where each workout focuses on opposite muscle groups. If a workout targets the biceps, it also features exercises that develop the triceps. ...

    What Exercises Are Most Effective at Targeting the Pectoral Region?

    If you think chest exercises are solely for men, think again. Although often associated with grunting, muscular weightlifters, chest exercises can benefit women too. Working the ...

    Do Your Breasts Become Bigger With Lifting Weights?

    If you think weightlifting exercises can make your breasts bigger, your expectations may be more rooted in fantasy than reality. As you age, various factors, such as pregnancy, ...

    What Are the Dangers of Isometric Exercises?

    When choosing an exercise program, it's important to consider the types of movement involved and the benefits and risks. Isometric exercises are a static form of exercise with ...

    Does Lifting Weights Firm the Chest?

    Working your chest just got a lot more appealing. Despite the myth that lifting weights for your upper body will make you bulk up in an unfeminine way, you can rest assured that ...

    Do Heavy Leg Presses Hurt Your Knee?

    The leg press may look vaguely like a medieval torture machine but is actually a great alternative or companion to squats and deadlifts when working the lower body. The structure ...

    A Hanging Leg Raise Exercise for Women

    If you’re tired of doing the same old crunch routine to firm and tone your midsection, give hanging leg raises a try. Not only are leg raises effective in building your ...

    Guide to the Seated Prone Leg Curl Machine

    Leg curls exercise the hamstrings, the muscles that run along the backs of your thighs. As well as firming and shaping your thighs, leg curls help with ordinary household chores ...

    Recovery Time for Muscular Endurance Between Sets

    Women are often advised to perform weight training with a higher rep range, as this supposedly tones and sculpts. This is a myth however -- higher reps don't do any more than ...

    Pullover Exercise Substitute

    Pullovers might not be an exercise you'll see many women performing in your gym. They're often considered an old-school bodybuilding exercise. However, they are effective for ...

    How Much Weight to Use on a Leg Press for Thinner Thighs?

    Along with achieving a flat stomach and defined arms, getting thinner thighs is a common goal among many women. The leg press can be a highly effective exercise for building ...

    Do Free Weights or Machines Burn More Calories?

    Resistance training can increase your strength, improve your bone density, reduce your body fat percentage, improve your heart health and reduce your stress levels. An average ...

    Different Squat Exercises for the Whole Body

    The squat can transform your booty and thighs into a Nestie’s dream -- sleek and muscular without being bulky. If you want to involve your whole body -- shoulders and arms ...

    Proper Use of Weight Machines

    Any credible health club will give you an appointment with a fitness specialist to learn how to use its weight machines, often set up in circuits of 10 or so machines for basic, ...

    Weight Machines Vs. Free Weights

    Whether you weight train on machines or use free weights, you'll see improvements in muscular strength and tone if you work out consistently and use the right amount of ...

    Types of Cable Machines

    For resistance training, cable machines typically involve a system of pulleys and cables. Think of how people used to draw water from a deep well, using a rope, pulley and bucket. ...

    Why Are Leg Presses Easier Than Squats?

    Leg presses and squats are both exercises you can use to target your lower body muscles -- the quads, hamstrings, glutes and calves -- areas that many women often look to improve. ...

    Isometric Resistance Exercise

    If images of muscle men lunking it out in a gym come to mind when you hear the term “resistance training,” it’s time to broaden your fitness horizons. A ...

    How to Work Out the Upper Thighs

    Exercising your hip flexors -- the muscles of your upper thigh region -- helps improve the overall shape of your thighs. If you've done situps, you may have felt a burn in your ...

    Can You Do One Dumbbell Shrug at a Time?

    Before grabbing your dumbbells with excitement to help shape those shoulders into submission, there are a few ground rules for dumbbell lifting you’ll want to understand ...

    What Is a Good Amount to Bench Press?

    The question of the best amount to bench press is akin to asking, “How long is a piece of string?” Of course, there's almost an infinite number of possible answers. ...

    How to Do Dips Without a Dip Bar

    Dips are an exercise that works the front shoulder, chest, and triceps muscles. This movement is traditionally performed using parallel dip bars. If you don't have access to this ...

    Can Squats Be Bad for the Knees and Back Even With the Proper Technique?

    Squats are often considered one of the best and most effective resistance training exercises. They are an awesome test of lower-body strength and will simultaneously blast your ...

    How to Pinch Weights for a Wrist & Forearm Workout

    Have you ever heard the comment, "Check out the wrists and forearms on that girl." Probably not, because women are more likely to focus on the more visible, common ...

    Weight Training Frequency for Muscle Toning

    Many women skip the weight room for fear that strength training will make them look bulky. Exercise experts say that there's no basis for the fear. The American Council on ...

    Diagonal Pulley Exercises

    If you're bored with typical gym machine exercises that train one body part and move that part in one direction, give the pulley machine a shot. You can adjust the height of the ...

    Ways to Bench Press at Home

    When you want to develop your chest and shoulder muscles, look no further than the bench press. This exercise targets the pectoralis major -- the large muscle in the front of your ...

    Avoiding Shoulder Pain When Doing the Flat Bench Press

    The flat bench press can be enormously satisfying for your workout. Nothing says women can’t move the barbell, too, and the flat bench press is a classic exercise for ...

    The Perfect Squat Form for a Bigger Butt

    Large, strong and shapely derrieres have to be earned. That means hitting the gym for resistance-training sessions that include exercises targeted to your butt. The glutes are the ...

    Depression Dip Exercises for the Lower Trapezius

    The trapezius is a large, diamond-shaped muscle that runs down and out from the base of your skull and covers your upper back. Divided into three regions, the upper trapezius is ...

    Exercises With Fitness Balls and Weights

    Unleash your inner child with a fitness ball workout. Otherwise known as physioballs, stability balls or Swiss balls, those big bouncy balls may look like child’s play but ...

    Differences Between Wide and Close Grip Pull-Ups

    Different exercises target different muscles in different ways, which is why a well-balanced exercise routine should include a broad variety of exercises. A variation in hand, ...

    Proper Form for Triceps Exercises

    If you’re slaving away with triceps exercises but can still see that underarm jiggle, you may need to look at the quality of your form. It’s the quality of strength ...

    Squats & Back Extensions

    When you’re looking to develop your core, immediate focus goes to the abs, but it would be wrong to overlook the importance of the hips and the lower back. Squats and back ...

    Excerise Ball Exercises

    Those giant balls in the gym might look like child’s play but don’t be fooled; they can give you a workout to remember. Usually called stability or Swiss balls, the ...

    Circling A Kettlebell

    If your regular dumbbell routine is getting boring, set the weights aside and start using kettlebells. So what if they look like cannonballs with handles? These weights are easy ...

    How to Do Weighted Pushups With Dumbbells

    The pushup may seem old school, but the time-tested exercise is still around for a reason: It works. The pushup comes with numerous variations; when your body weight is no longer ...

    Biceps Confusion Workout

    The key to avoiding plateaus when it comes to your workouts is to be constantly changing your exercises and challenging your body. Staying dedicated to a routine is a good thing, ...

    How to Do a Bent Knee Deadlift

    If you're looking for the perfect exercise to tone and firm your tush and hamstrings, look no further, because deadlifts can help you out. Although the thought of bulky, grunting ...

    How to Add Weight Training When Walking in Place

    Adding cardio and strength training into your exercise routine is one of the best ways to make yourself feel great. Not only will it give you a more trim figure, but also a ...

    How to Work Out Your Whole Body With Just a Barbell

    When you think of a barbell exercise, you may imagine yourself lying on a bench and pushing a barbell up above your head. While the bench press is a barbell workout, your arms and ...

    Work Out Schedules For The Biceps & Triceps

    A pair of dumbbells and strategic workout schedule -- that's all you need to get started on a regimen to strengthen and tone your arms. What your workout schedule will look like ...

    How Does the Way You Hold Dumbbells Affect How Biceps Grow?

    If your arms lack muscle tone, and you've resorted to living in long-sleeved shirts, targeted strengthening exercises can turn your frown upside down. Don't hesitate to use ...

    Weighted Abdominal Twists

    Have you become obsessed with flattening and toning your midsection and it just doesn't seem like your regular crunch workout is doing the trick? Try alternative exercises – ...

    How to Add Weight to Plates on a Leg Press Machine

    You go to the gym and find out that your favorite leg press machine with the pin and weight stack is under repair. The other option you have is the free-weight loading leg press ...

    A Full Back & Triceps Workout With Cables

    With so many muscles on your body, it can sometimes be difficult to choose which ones to prioritize. Depending on your goals, some may be more important than others, and many ...

    Shoulder Dips With Dumbbells

    Whether you're hailing a taxi, serving in a tennis match or perfecting your Warrior I pose in yoga class, raising your arms over your head requires strong, healthy shoulders. The ...

    Shoulder, Bicep & Back Superset Workout

    A superset workout allows you to get more exercises and sets done in a shorter amount of time. Because of this, supersetting your workout is a great option if you only have a ...

    Non-Impact Cardio for Belly & Back Fat

    As far as some people are concerned, cardio can be quite the painful experience. Though most people don't mean that literally -- they simply dislike performing cardio workouts -- ...

    One-Arm Kettlebell Workouts

    If you're neglecting to exercise because you're bored with your monotonous dumbbell routine, it's time to spice things up. Skip the dumbbells and pick up a kettlebell instead. ...

    What Exercise Develops Pectorals the Fastest?

    Many woman shy away from chest exercises because they feel they lack the upper body strength to make the training worthwhile. A chest workout can be challenging, but that is why ...

    Kettlebell High Pull Technique

    If you think kettlebell training is just for guys, think again. Kettlebell training is an effective way for women to sculpt their bodies, build lean muscle and increase bone ...

    Is Body Sculpting or Weight Training Better for Women?

    Kicking off any workout routine to whip your body into shape can be a bit of a challenge when you're not sure exactly where to start. You might be asking yourself, "Is it ...

    Good Leg Workout Using Dumbbells

    Dumbbells are a classic weightlifting tool with seemingly endless uses that can leave you strong, toned and turning heads. Your legs contain many muscle groups, including the ...

    Assisted Shoulder Dips

    Strong shoulders can carry the weight of the world, metaphorically speaking. However, the shoulder is one of the most used joints in the body; all day long your shoulders are busy ...

    Do Calf Muscles Grow as You Do Thigh Workouts?

    If you're blasting your legs with exercise for shapelier thighs, your calves could also be reaping the benefits. This is a definite bonus if you pine for fuller calves, but a ...

    Good Workout Routines for Toned Legs

    Take a couple days out of your week to tighten and tone your legs with a workout that hits all of the major muscles. A routine designed to help you build tone will feature a ...

    How to Do Seated Calf Raises Using the Barbell

    Whether you want to run faster or have an easier time walking in sky-high heels, you need strong calf muscles. Located on the backs of your lower legs, the calves consist of two ...

    How to Work Out With a Weight Vest

    Body-weight exercises, such as pushups, pullups, squats and aerobic exercises, are tried and true methods of staying in shape. If you're looking to increase the amount of ...

    Alternating Reverse Dumbbell Fly Instructions

    If you discovered an exercise that improved your posture, strengthened your shoulders and made your waist seem smaller, would you do it? If your answer is yes, make ...

    How to Do a Bent-Over Dumbbell Raise

    Whether in the gym, at work or with your family, think about how many times a day you use your shoulders. Every time you lift something, such as a dumbbell or your laptop, or when ...

    How to Get Strong Legs With a Barbell

    When you think of a barbell, images of bench presses and upper body exercises might come to mind. However, a barbell is also a great tool for the muscles in your thighs, butt and ...

    How to: Lying Leg Curl With a Dumbbell at Home

    Lying leg curls target the hamstrings, improving both the appearance and functionality of your legs. The hamstrings consist of three muscles that run from your buttocks to below ...

    What Are the Benefits of Tightening Butt Muscles?

    The gluteus maximus, or the muscle group on your butt, is the biggest muscle group in the body, and it's your strongest propulsion muscle. Naturally, there are many health ...

    What Is a Good Weight for Bench Press Toning?

    Bench presses can seem like an intimidating exercise, especially when you see people putting big, bulky weights on a barbell and straining to do three to five reps at a time. The ...

    Chest Presses on a Stability Ball

    The chest press, or bench press, is a traditional exercise designed to target the chest while also hitting your arm and shoulder muscles. Throw a stability ball into the mix, ...

    Workouts for the Inner Thigh With a Kettlebell

    Don't let the heavy cast iron intimidate you from trying out kettlebell training. These old-school free weights from Russia, which resemble a cannonball with a flat bottom and a ...

    Building Handstand Push Up Strength

    If you're not training for a specific event or sport, you might find it difficult to conjure up the will to hit the gym consistently. To enhance your motivation, you may wish to ...

    The Best Upper-Body Exercises for Muscle Gain

    Building upper-body strength and muscle mass will help you trim fat, improve your athletic ability and help your body prevent injuries. In your upper-body weight-training regimen, ...

    Calisthenics Workouts to Get Your Muscles Toned & Cut

    Calisthenic exercises are muscle-toning exercises that don't require the use of weight equipment. These body-weight exercises can help you get toned and cut so you're jiggle-free ...

    How to Increase Strength to Do Unassisted Dips

    You might have seen male bodybuilders at the gym performing dips on the parallel bars and thought it was a guys-only exercise. The truth is that women can do dips, too. The key to ...

    Types of Total Body Resistance Training

    Resistance training includes some type of force applied against the body so as to exercise the muscles. This force can be gravity or even an elastic force, such as what you feel ...

    Parallel Back Squat

    If you want to add tone and definition to your lower body including your legs and buttocks, you can't skip the parallel back squat exercise. Squats already have a reputation for ...

    Kettlebell & Sledgehammer Workouts

    Average, everyday strength-training workouts employ tools such as dumbbells, barbells and weight machines. There’s nothing wrong with those devices, but maybe you’re ...

    How to Work Your Upper Back With a Barbell

    If thoughts of using a barbell for strength training leave you with images of massive, body-builder muscles, put away your worries. Yes, a barbell provides a heavy training tool, ...

    Rock Bottom Front Squat

    If you have ever watched the women's Olympic weight-lifting competition, you may have wondered how they manage to squat so deep with a heavy weight. Although you don't have to be ...

    Balanced Muscle Workout

    Strength training does a lot more than lift your booty and give you a slender, shapely figure to show off during bikini season. Aside from building muscle tissue, weight-bearing ...

    Prone Front Raises for the Rear Deltoids

    It is often the case of out of sight, out of mind regarding the oft-neglected rear deltoids. But you should give your rear deltoids the same attention you give your front and ...

    Lateral Raises & Hammer Curls

    Well-defined shoulders and shapely arms can be your best accessories, but they'll take some work to achieve. If you're eager to wear sleeveless dresses and tops, then include ...

    What Muscles Does the Kettlebell Renegade Row Work?

    The kettlebell renegade row is a terrific compound exercise that works practically every muscle in your back. And it doesn't stop there: this deceptively simple high-intensity, ...

    How to Alleviate Sore Hamstrings After Kettlebell Swings

    A kettlebell swing works the whole body, though you might really feel the effects in your hamstrings. A perfect swing requires that you sink back into your hips, much like a ...

    How to Do Shrugs & Lying Tricep Extensions With Dumbbells

    When strength training, do you focus on the more visible muscles at the front of your body? Do you neglect to work the muscles at back of your body? If your answer is yes, you ...

    How to Improve a Dumbbell Press

    Shoulder pads make your waist look smaller. So do shoulder muscles. The dumbbell press targets your shoulders, pectorals, biceps and triceps. In a perfect press, both phases of ...

    Upper Arm Toning for Volleyball Players

    Volleyball was invented in 1895, and much has changed throughout the game's history, including the rules -- for example, volleyball was originally intended to be played with nine ...

    How to Do a Two-Handed Dumbbell Kickback

    If there’s a jiggle on the back of your arms, it might mean that your triceps could use a bit of toning and strengthening. The triceps are a three-headed muscle on the back ...

    How to Use Dumbbells to Shape Your Biceps

    The biceps are usually the most visible and eye catching of the muscles on the body. Situated front and center on the upper arms, well-shaped biceps can be easily shown off when ...

    Workout Routines for the Groin & Abs

    Although the human body functions as one interconnected whole, not every muscle in your body is given equal attention. While flexing biceps and triceps may be all the rage at the ...

    Lat-Pull Down for Triceps

    That jiggly flab at the back of the upper arms is a common problem for women, but those "bat wings" can be slimmed down and toned with a sensible diet and regular cardio ...

    Fat-Busting Exercises With a Ball

    Exercise balls are versatile and convenient pieces of exercise equipment that you can use at home or the gym. They are sometimes referred to as stability or fitness balls and look ...

    The Best Russian Kettlebell Workouts

    A kettlebell resembles a cannonball with a handle. In the 1700s, Russian muscle-men used kettlebell drills as a quick way to build endurance, strength, flexibility and balance, ...

    Do Lat Pull Downs Strengthen Your Quadriceps?

    With so much exercise equipment at commercial and university fitness facilities, it can sometimes be difficult to figure out which exercises you should perform. The lat pulldown ...

    What Are the Benefits of a Wider Grip for a Bench Press?

    The bench press is an often underutilized exercise in many women's gym arsenal. While pushups and the chest press machine may be the standard go-to upper-body exercises, the bench ...

    Lateral Raises and Pushups

    Some women can get so focused on working their lower body that they don't train their upper body. One of the reasons is that they think doing so will make their torso, shoulders ...

    The Best Lifting Exercises for Overall Results

    Compound exercises enable you to maximize your weight-training results without spending endless hours in the gym. Unlike isolation exercises, which target specific muscles, ...

    Five-Day Split Shoulder Workout

    While many women often shy away from weight training and bodybuilding-based programs, they can actually help you to increase lean muscle mass without becoming bulky, increase your ...

    3-Day Workout for the Deltoids

    When you're in the gym, chances are you don't see anyone flexing and admiring their shoulders. But while your shoulders might not be considered glamorous, high-priority ...

    Exercise Machine Training Sets

    If you’ve set goals to improve your health and fitness, performing training sets using exercise machines can help you become stronger, leaner and firmer. A training set ...

    A Pyramid Workout for the Biceps

    Pyramid training has been proven to be an effective technique for increasing the strength, endurance and size of the bicep muscles. Unlike the standard weightlifting session of ...

    Can You Get Results With 15 Minutes of Weight Training a Day?

    If you and your couch are currently BFF's, any amount of activity that parts you from your beloved will really help you out. If you have your sights set on weight training, ...

    Barbell Incline Shoulder Raise Benefits

    The barbell incline shoulder raise has the appearance of a minimalist exercise, but this activity’s small movements can yield big results. If you’re looking for a ...

    Weight Gain When Beginning Weight Training for Weight Loss

    Imagine you've committed to an intense, new fitness program to lose body fat and tone up. You've never really resistance trained regularly, but this program has you doing it five ...

    How to Increase Punching Power With Medicine Balls

    When you perform a punch, you have to move several parts of your body at the same time in a coordinated sequence. You need strong abdominals, hips and legs to wind up your torso ...

    How Much Weight Should You Use on Front & Lateral Raises?

    Front and lateral raises are both exercises that work different parts of your shoulder. Front raises focus on the front or anterior part, while lateral raises hit the side or ...

    One Arm Cable Crunches

    You bend over to pick up your dropped keys, a pair of shoes, a dumbbell – think about how many times throughout the day you lean or bend your body. The movement at your ...

    How to Maximize the Leg Press

    A lean, muscled pair of thighs are going to look great in that new mini-skirt -- and even hidden under a pair of black jeans, it's hard to completely hide any flab that might be ...

    How to Do a Reverse Dumbbell Curl While Sitting Down

    Showing off toned, sexy arms when wearing a tank top is a right of passage for women who are committed to their workout program. The location of the biceps on the front of the ...

    Kettlebell Workouts With Wristbands

    Kettlebells are comprised of an iron, cannonball-shaped base with a solid round handle -- similar to the shape of a tea kettle. They provide a full-body workout. But a few ...

    Strength & Mass Workout Routines for the Calf

    When you train your calves, you can choose whether to work towards building mass or building strength, depending on your personal goals. If you’re simply looking to give ...

    How to Master the Dumbbell Row

    You might have heard that if you can start a lawnmower, you can perform the dumbbell row. This is partly true because the movement for both activities is similar. You start with ...

    Overhead Squats for Shoulder Strength

    If you've ever felt the burn during a set of barbell squats at the gym, you know the positive effect this exercise has on your quads. In fact, it might have such a positive impact ...

    Rear Foot Elevated Split Squat

    If you want strong and sexy legs, squats are the way to go. A tried-and-true exercise, squats are often a mainstay due to their ability to work your glutes, thighs and calves all ...

    Chest Workout Using the Flat Incline & Decline

    Some women are hesitant to incorporate chest workouts into their fitness routines due to fear that chest exercises will make them look bulky or masculine. However, those ...

    How to Do Single Arm Lateral Raises

    Backless dresses, bikinis and tank tops are all important reasons for strengthening your shoulders. But, even more essential is getting strong shoulders to help your upper body be ...

    How to Do Bench Presses, Deadlifts & Squats in the Same Routine

    You are a powerful woman and deserve a powerful workout. A full-body workout routine that includes bench presses, deadlifts and squats is a powerful workout. These three strength ...

    Back & Chest Workout Alternative to P90X Moves

    Tony Horton’s P90X training program lasts for 12 weeks, and the chest and back workout is scheduled during the first three weeks and then on week 9 and week 11. But if you ...

    Reverse Back Pull Down

    Surprise, surprise: Strengthening your back can improve your appearance. Imagine sitting at a desk, eight hours a day, with your shoulders slumped forward. Now think of the toll ...

    How to Do a Barbell Twist

    Are you looking for an exercise to tone your mid-section, specifically your abs? Look no further -- try the barbell twist. This exercise is easy to master and can be done while ...

    Neck Yoke Workout Routine

    When you look at a football player, one of the first things you are likely to notice is the big, thick, neck and broad shoulders. In sporting terms this look is called having a ...

    Low Volume, High Intensity Weight Training

    Strength training workouts fall into two broad categories; low volume with high intensity or high volume with moderate intensity. Both types of training can be effective when used ...

    How to Perform Kettlebell Exercises Safely

    While the bright colors and softer grip versions of kettlebells are a modern twist, this piece of fitness equipment dates back to the 1700s and Russian strongmen. They look like ...

    Standing Front Lunges With Dumbbells

    Want to have a toned booty and slender thighs in time for bikini season, or boast a sexy rear view all year-round? Standing front lunges performed with the added resistance of ...

    What Are Kettlebell Floats?

    The kettlebell float and catch is a terrific exercise that requires a great deal of core strength as well as hand-eye coordination. It is a more advanced variation of the basic ...

    Shoulder Shrugs for Broad Shoulders

    Strong, broad shoulders aren’t just for men. The shoulder is engaged in most upper-body movements, which means shoulder strength and flexibility are essential components of ...

    Leg Presses to Increase Deadlifts

    Leg presses and deadlifts may seem like entirely different exercises. Leg presses are performed lying or sitting down on a machine, while deadlifts require that you stand up while ...

    Overhead Squats for Shoulder Flexibility

    Not to alarm you, but inflexible shoulders can affect your appearance. Imagine not being able to properly comb the hair at the back of your head, or zip up that cute dress you ...

    Donkey Calf Raise Sets

    Toned, well-proportioned legs are certain to get noticed by many admirers, but if you neglect to exercise your calves, the only thing that will get noticed is a muscle imbalance. ...

    High Volume Squats for Lower Weight and Muscle Growth

    Squats are a staple of many fitness plans, and for good reason -- they provide a workout for nearly your entire body, are relatively easy to learn and use equipment available at ...

    Dumbbell Deadlift With Bent Legs

    Bent-legged deadlifts are a really good exercise for many of those problem areas you try to cover up by tying a sweater around your waist. Often simply called deadlifts, as it's a ...

    The Safest Way to Do Dumbbell Flyes

    You may not participate in the masculine boast about how much you can bench, but you do want to work out your chest. A strong chest helps with posture and keeps your muscles ...

    How to Do a One-Leg Deadlift

    If you want to give your hamstrings a big-time challenge, try one-leg deadlifts the next time you’re at the gym. As one of the most effective lower-body strength moves, ...

    A Strained Calf From Kettlebell Swings

    Kettlebells, which are cannonball-shaped weights with handles that are swung around during a workout, can throw your calf muscles out of whack if you aren't ready for them or use ...

    What Is a Good Exercise to Increase Shoulder Muscles?

    Building shoulders like boulders is usually the reserve of men, but that doesn't mean that you should avoid training your deltoids -- delts for short. A well-toned and shapely ...

    Floor Press With Bent Knees

    The floor press is similar to the well-known bench press except that instead of lifting weights from a bench platform, bodybuilders lift weights with their backs flattened against ...

    How to Do Alternating Shoulder Presses on P90X

    Tony Horton’s P90X 12-week workout program features an array of workouts that can be completed at home. Among the workouts is the shoulders and arm session, which focuses on ...

    Straight Leg Deadlift With Biceps Curl

    Busy days can translate to less time in the gym, however, that doesn’t have to mean compromising your workouts. Performing exercises that work two to three muscle groups at ...

    3-Day Dumbbell Workout Plan for the Upper Body

    Many women worry that lifting weights will make them look muscular and masculine. Not so! Most women have too little muscle-building testosterone to gain muscle in meaningful ...

    Vertical Leg Curls on Benches

    If the jiggle at the back of your upper legs seems to have taken on a life of its own, maybe it's time to familiarize yourself with leg curls. This exercise is done while sitting ...

    How to Do Wings With Dumbbells

    It can seem as if gyms are created with men in mind, considering they are full of large, clunky equipment and machines. Dumbbells, on the other hand, may just be a girl’s ...

    5-2-2 Rep Weight Training

    Weight training can be a slog. Doing set after set of 10 reps apiece can drain your energy and sap your enthusiasm. The biggest strength of weight training is how much you can ...

    The Best Latissimus Dorsi Cable Exercises

    Your latissimus dorsi muscles, "lats" for short, are the muscles on the side of your back that run from just under your armpits down to your lower back and upper hips. ...

    Exercises That Help You Perform Pullups

    You won't often see women doing pullups. The pullup is a challenging exercise that requires plenty of strength. Women tend to have less muscle than men, so you're more likely to ...

    How to Lose Weight With the Kettlebell Swing

    Cardio training on the treadmill or elliptical will help you burn off the extra helping you had for dinner last night, but it doesn't give you stronger and powerful muscles that ...

    Is the Romanian Deadlift Easy on the Knees?

    Having a nicely-shaped behind that fills out jeans is a goal of many strength-training women. Squats and lunges are commonly done to achieve a rounded, firm tush, but if you have ...

    Easy Step by Step Lateral Raises

    A well-built set of shoulders not only looks sexy, but is also quite useful. Your shoulders can take a lot of abuse throughout the day; every time you lift, push, carry or raise ...

    When to Take Whey Powder When Weight Training

    A few factors determine your nutritional needs, including age, sex and activity level. You need more protein throughout the day if you're an active woman, but carrying around ...

    Tricep Swiss Ball Workout

    While you should avoid standing on one to change a light bulb, Swiss balls can bring worthwhile benefits to your workouts. Adaptable to any part of the body, Swiss balls are an ...

    Extreme Full-Body Dumbbell Workout Routine

    Forget your three-hour-long elliptical sessions, going for a steady jog or occasionally turning up to a circuits class, if you want to get lean, toned and sexy, you need to ramp ...

    Differences Between Figure-8 Resistance Bands and Regular Bands

    Resistance bands are an effective, low-cost and portable alternative to training with weights. Bands have been scientifically proven to be as effective as training with weight ...

    How to Do Shoulder Shrugs Properly

    Shoulder shrugs build your trapezius muscle, which stretches from shoulder to shoulder, across your upper back and up your neck. According to Bodybuilding.com, it takes a lot of ...

    A Lower Chest, Middle & Upper Abdomen Workout

    The backbone of any serious workout program is one that pays special attention to the large muscle groups of the upper body. Chest exercises affect a lot of the other muscle ...

    How to Do a Lateral Raise Correctly

    Although the lateral raise is a very basic exercise that does not involve a lot of complex movement -- it only involves movement at the shoulder joint -- performing this exercise ...

    Neutral Grip Chin-Ups Versus Regular Chin-Ups

    Chinups are one of the best exercises you can do to bring out the muscles of your back. If you want to improve your V-taper, and thus make your waist look smaller -- yes, you read ...

    How to Condition With Dumbbells

    Working out with dumbbells is an effective way to build strength and increase muscle tone. Although dumbbells may seem more intimidating than working out on machines, women of all ...

    Complete Dumbbell Biceps Workout

    Nothing complements a sleeveless or short sleeve look better than attractively sculpted upper arms. Toning and shaping the front of the upper arms requires nothing more ...

    What Do Cable Exercises Do for Your Muscles?

    Cable exercise machines are really useful. It's hard to think of a single muscle that you cannot target with them. Soft, flabby arms? You can fix that with push downs. Need to ...

    How to Get Rid of Underarm Fat With a Kettlebell

    No matter what you call it, there's nothing cute about that hanging, jiggly skin underneath your upper arms. Targeted kettlebell exercises can be part of your workout to ...

    The Best Weekly Exercises for the Triceps

    Though it's often tempting to mostly focus on working your abdominals, thighs or butt, taking the time to sculpt triceps can make a big difference to your whole appearance. No ...

    Shoes for Lifting & Back Squats

    Many lifters wear common athletic shoes when they strength train, but for advanced lifters, and for those who commonly incorporate back squats into their routines, weightlifting ...

    How to Exercise Your Back Muscles While Laying Down

    There are many muscles in your back but it is usually divided into two regions: upper and lower. Many people struggle with problems that stem from weak back muscles, including ...

    Biceps Workouts for Seasoned Weightlifters

    Although conventional wisdom sometimes says otherwise, serious weightlifting isn’t just about bulking up. Weight training improves flexibility, slims down problem areas, ...

    Full-arm Workout

    The secret to toned, sculpted arms isn’t a secret at all: perform a full-arm workout when you hit the gym. It may seem tough at first, but don't worry. Many lifters, when ...

    Hamstring Cable Curls

    Do you want to optimize the time you spend in the gym working your hamstrings? If so, stop playing it safe, and skip the seated and lying leg-curl machines. Instead, walk toward ...

    How to Lift Weights With Sore Arms

    Whether you're an experienced bodybuilder or you're new to lifting weights, it's common to get sore arms after lifting weights with your arms, especially if you worked out at an ...

    Home Shoulder Exercises Using a Pulley With Weights

    The deltoid is the primary muscle group of the shoulder. It may appear round-shaped at first glance, but it is actually a triangular-shaped muscle made up of a front, side and ...

    How to Switch Up Chest Routine Exercises Every Week

    Changing up your chest routine every week optimizes muscle development by placing slightly different stresses on your muscles to fully develop them in all aspects and directions. ...

    Shoulder Workouts With Cables

    You just can’t hide weak shoulders in a bikini or a halter dress unless you duck under a rock. If your figure is more pear-shaped than hourglass, you can build your ...

    Deadlifts for the Upper-back Muscles

    Perhaps no exercise is more ominous-sounding than the deadlift, yet this lift has the potential to enhance your overall body strength. While you may be dead tired after performing ...

    Full-body Cable Workout

    The cable machine can be your best friend at the gym. With a variety of attachments and settings, you can work almost every muscle group in your body by making adjustments to the ...

    Performing a Dumbbell Pullover for the Pectoralis

    Let's face it, sagging breasts are not in fashion and probably never will be. If you think your lady bumps need a lift, perk them up with targeted strength-training exercises, ...

    What Is the Best Set and Rep Kettlebell Training?

    Kettlebells might look like just big hunks of metal, or cannonballs with a handle attached, but they could be your secret to getting strong, toned and lean. The trouble is, many ...

    How to Get Buff by Just Working Out the Arms

    Weight lifting, like any exercise, can be a tough nut to crack. Bench presses, leg curls and ab crunches are not much fun to slog through. Ask most weight lifters what their ...

    A Hardcore Back Workout Routine

    One of the most often neglected muscle groups in any lifting routine is the back. It’s the Oliver Twist of exercises. We know it’s important, but we don’t often ...

    A Decline Press for Sternum Muscles

    Bench presses work the muscles around your sternum or breastbone, and when done at a decline, they emphasize the sternal head of the pectoralis major or your lower chest. With ...

    Bicep Burner Workout

    The biceps -- like the vast majority of the other muscles in your body -- require at least 48 hours to fully recover after an intense workout. However, the biceps are unique in ...

    Rear Delt Lateral Raise

    Most of your daily activities are spent with your arms in front of you, so it's no wonder the backs of your shoulders feel neglected. This neglect may show itself with poor ...

    Weight Training and Fast Negative Movement

    Grabbing some heavy weights and whipping them around for a few minutes won’t get you far in weight-training -- and it might even hurt you. An effective weight-training ...

    Declined Bench Lateral Raises

    One of the hardest parts of weight training is finding new ways of doing the same old thing. If your body never adjusted, you could just do the same routines on the same schedule ...

    Which Machines Work the Muscles Like a Bench Press?

    Walk into a gym anywhere in America, and you're bound to see some bench pressing going on. Bench-press prowess is a popular means of comparison among the bros, but many woman also ...

    A Three Day Workout Plan Focused on Bench Presses & the Chest

    The ability to push with your arms is predominately due to the strength in your chest. You can build strength and size in the major chest muscle, the pectoralis major, with a ...

    Crossover Lunges With a Hammer Curl

    Blending two exercises together can boost your metabolism and alleviate boredom from doing the same old routine. Although doing exercises in a linear pattern is easy to do, for ...

    Lateral Raises for the Deltoids

    Would you believe that simply raising your arms to your sides could tone your shoulder muscles? It's true, when you're performing lateral raises. This exercise strengthens the ...

    A Bicep Workout for the Perfect Pullup

    Pullups are compound exercises, using several different arm and back muscles. To train for pullups, as well as working your biceps, you need to develop the latissimus dorsi, ...

    Horizontal Wrist Curls

    As you progress down your health and wellness path, you strengthen muscles, improve your endurance and increase your flexibility. Along the road, your strength may be limited by ...

    A Neutral Shoulder Press for the Medial Deltoids

    You know that presses work the outside-shoulder medial deltoids, giving you strong and sexy shoulders, yet you just can’t seem to do the exercise correctly. The problem may ...

    Can Rope Undulation Training Be Done With Just Dumbbells?

    Learning the ropes may be a figurative phrase in other contexts, but when it comes to working out, it can be literal. Rope undulation is a workout technique that requires you to ...

    Fitness Plan for Weight Machines

    As you age, lean muscle mass naturally decreases. Without regular strength-training sessions, that muscle will be replaced with fat, according to MayoClinic.com. But just two ...

    Extreme Bicep Workout Routine

    You’ll be happy to shed your shirt sleeves after you’ve followed an extreme biceps workout program and have developed significant tone in your arms. The biceps at the ...

    One-Legged Dipping Squats

    Having equal strength and tone in both of your legs is important if you want to be able to wear your best pair of jeans without one pant leg loose and the other one tight. A ...

    5 Types of Weight Training

    Weight training isn’t just for bodybuilders. Lifting weights regularly is an effective way to burn calories and improve overall fitness. Proper form is essential to avoid ...

    What Is a Primary Exercise for Your Biceps?

    The biceps are the quintessential muscle. They're essential for daily tasks and most fitness routines, and nothing satisfies quite as much as flexing them. The biceps are attached ...

    Are Biceps Exercises a Waste of Time?

    If you step into any gym in North America, walk to the center of the room and shout that biceps exercises are a waste of time, you're likely to get at least one evil eye shot in ...

    Top Six Advanced Shoulder Exercises

    Like Atlas, you can rest the weight of the world on your shoulders -- if you work hard enough. Strong shoulders give you the base you need to do just about any other upper-body ...

    Once a Week Upper Chest & Biceps Workout

    You can strengthen your biceps and upper chest with just one sweat session a week. If your focus is on building these muscles, you must exert maximum effort when performing ...

    Cable Crossover Chest Workout Routine

    Most strength training exercises for the chest involve lying on a bench, but the cable crossover forces you to do the exercise from a standing position. This means your legs and ...

    How to Exercise With Hand Grips

    Strengthening your grip might not come to mind in the gym, but if it's weak, you might as well use your hand to wave goodbye to the job, because a weak handshake signals low ...

    Should You Take in More Calories When Weight Training?

    Despite the wealth of research on fitness and nutrition, weight training myths abound. From worries about eating carbohydrates after dark to debating the advantages of varying ...

    How to Alternate Arms on the Military Press Machine

    Like most women, you probably tend to favor one arm over the other to carry your purse, hold your phone or lift your grocery bags. This regular day-to-day activity, however, can ...

    How to Breathe During a Leg Press

    Proper breathing is essential to oxygenate your muscles, aid blood flow and prevent toxin buildup, according to Tim Bishop's 2012 book, "Stronger Legs and Lower Body." ...

    Can Running Ruin Squat Strength?

    Every woman knows that cardio and strength training are both integral parts of any workout plan. You need cardio to increase fitness and burn those calories -- perhaps from the ...

    How to Add Kettlebell Routines to a Lifting Routine

    Although they’re not as commonly found in gyms, kettlebells are weighted implements just like dumbbells or barbells. Therefore, there’s no problem with either ...

    How to Get a Bubble Butt Using Weight Machines

    Celebrity magazines are replete with pictures of women filling out skin-tight jeans and dresses with firm, rounded bubble butts. Whether you want the muscular appearance of tennis ...

    How to Do a Pull Down on a Cable Machine With a Handle

    The cliché may say never look back, but you'll need to do just that to make sure you’re taking care of those all-important back muscles. If you enjoy throwing a ball, ...

    Benefits of Kettlebell Sumo Squats

    Kettlebells have a long history in the world of physical training, but as of late they’ve experienced a revival. Now they’re a staple weighted implement in most gyms; ...

    Factors for Effective & Powerful Ways to Build Muscle Strength and Growth

    According to late-night infomercials, you can uncover highly effective strategies for building muscle size and strength all for a few easy payments. Despite those suggestions, ...

    Are Russian Kettlebells the Best Option to Strengthen Your Core?

    If the thought of performing a bicycle crunch, or a pike on a suspension trainer, makes those abs shake like Jell-O, it’s time for a core boot camp. Russian kettlebells ...

    Easy at Home Muscle Confusion Exercises

    In the old days, the best workouts were ones you stuck to no matter what. Monday and Wednesdays you tackled your chest, on Tuesdays and Thursdays you blasted your biceps, and on ...

    The Best Exercises for the Hamstrings & Adductors

    If you want to shape your legs, part of the solution is to pack on some muscle mass in your adductor and hamstrings regions. The adductors are located in your inner thigh region, ...

    What Workout Machine Works the Deltoids?

    If you're hitting the gym in an effort to increase upper-body strength, the deltoids are one of the major areas you should be focusing on. Many men and women find using machine ...

    Does the Dumbbell Bench Put Less Stress on Your Shoulder Muscles?

    The shoulders respond well to strength training but are also frequently injured by overuse and improper form. Both the barbell bench press and the dumbbell bench press, commonly ...

    How to Find Your Max Leg Press Weight

    The leg press is an exercise that can do one of two things: build up your thigh muscles or help you develop more leg stamina. To do the latter, you need low weight and a lot of ...

    How to Work Out Your Triceps & Caput Longum

    Getting rid of flabby underarms isn't easy, but with regular strength training and proper recovery, you can firm up your triceps as well as the rest of your arms and body. One ...

    Do Resistance Bands Really Tone the Legs Vs. Heavy Weights?

    Because it’s always swimsuit season somewhere, one of your fitness goals may be to sculpt leaner legs. Not to worry. You have several options, including using resistance ...

    Muscle Building With Swimming Paddles

    The minute you jump into the water to swim or walk, you begin muscle building. Water provides as much as 12 percent more resistance than air on your muscles. Think of water as an ...

    Neutral Shoulder Press for Side Delts

    Did you know that strengthening your shoulders can improve your posture, increase your upper-body strength, prevent injuries and create the illusion of having a slimmer waist? If ...

    Is Heavy Deadlifting Bad for Your Knees?

    The deadlift can be one of the finest exercises for a Nestie. While deadlifting often conjures up images of stubby, wide-bodied men pulling ridiculous weights from the floor, ...

    Risks of Using Weight Machines

    If you're tired of working out with a limited set of dumbbells at home, you might be considering a gym membership. As a member of a gym, you have access to many weight machines ...

    How to Do a Short Rear Delt Back Shoulder Shrug

    Shoulder shrug exercises typically target the trapezius muscles in your upper back and shoulder area. But these muscles are close to the posterior deltoids in your rear shoulder ...

    Does Weight Training Cause Water Retention?

    Nothing is more frustrating than gaining weight while you're working hard to maintain or lose it. If your weight is inching upward despite a clean diet and faithful adherence to ...

    How to: Overhead Shoulder Press With a Band

    The ability to rock out a sleeveless top is all about the shoulders. Showing some arm muscle doesn't hurt either, but there's something about having a little definition in the ...

    What Are the Prime Movers in the Cable Pulley Hip Adduction Exercise?

    You've no doubt had to wait in line for the hip abduction and adduction machines at the gym. You're interested in toning your inner and outer thighs, and that machine cuts to the ...

    Every Day Lunges

    The phrase "less is more" doesn't just apply to makeup. It also applies to your workout. Doing lunges every day is excessive and can result in fatigue, injuries and a ...

    Single-Arm Pulldowns Work What Muscle?

    Sculpt your upper body beautifully with the single-arm pulldown. It's nicknamed the "lat pulldown" for a good reason: It works the lats, a back muscle that controls ...

    What Is the Difference Between Strength Training & Weight Lifting?

    You've probably heard the terms strength training and weight lifting mistakenly used interchangeably when you're at the gym. Strength training is a type of exercise that is ...

    Exercising the Triceps Without the Wrist

    If you're on a mission to eliminate that jiggly, hanging skin at the back of your upper arms, slow your roll. Suddenly jumping into a workout routine can result in injuries, ...

    Dips & Biceps Curls

    When you want sculpted and strong upper arms, add dips and biceps curls to your workout routine. Dips focus on your triceps; the stubborn, sometimes saggy muscles on the back of ...

    Quick Bicep Workout

    Too often it's all about the abs, glutes and thighs. Every woman wants a toned midsection, a sculpted butt and lean legs. Your poor biceps don't get much love and are generally an ...

    Exercise Using Concentric Hamstring Strengthening

    The hamstrings are actually a group of three muscles -- the biceps femoris, semitendinosus and semimembranosus -- which run down the back of your upper thigh. Because they ...

    What Are Some Techniques Someone Should Use When Working Out to Improve Muscular Fitness?

    You've managed to juggle the duties of the job, family responsibilities and still squeeze in 30-minute workouts three times per week. Your balancing act is fully toned and ...

    The Best Order to Work Muscles While Working Out

    Have you ever tried on a "one size fits all" piece of clothing only to find that it does not fit? Take this same thought process to a workout routine and you will also ...

    Suitcase Deadlift & Lateral Step-up

    If you've ever sprinted past 30 gates at the airport while lugging a 100-pound carry-on, you probably realized what a great workout you just received when you finally reached your ...

    Weight Training for Calf Muscles

    Your calf muscles stay busy throughout the day when you walk or lift your heel. Unfortunately, they tend to get ignored when it comes to weight training. People just don't head to ...

    Split Stance Shoulder Press

    You love that shoulder presses help to give you strong, sexy shoulders, but an increase in the resistance level has made it more difficult to maintain proper form. You’re ...

    Adding a Chest Workout to the P90X

    It's hard to imagine needing more of a weekly workout for your chest than what the P90X program recommends, but if this is true for you, use caution when you add exercises to your ...

    How to Get Strong Without Barbells

    It doesn’t take an expensive set of barbells to build strength and tone your body. You can get an effective strength-training workout by using what you already have, your ...

    How Much Weight to Put on the Dip Bar

    Female trainers often neglect dips, but they're an effective exercise for women, according to coach and weightlifter Nia Shanks. If you're in a rush, a workout consisting solely ...

    Five-day Workout Routine for Abs & Muscles

    If there's one part of a woman's body that receives more attention than any other, it's the abs. While guys with ripped six-packs may be all the rage in men's fitness magazines, ...

    How to Calculate Weight on Seated Calf Raises

    When it comes to weight training, there's no such thing as "keeping up with the Joneses." The 160-pound woman in the tattered sweats may be able to lift a lot more than ...

    Total Body Weightlifting Workout Split Routines

    Weightlifting split routines are not the preserve of muscle-bound jocks or bodybuilders. Split routines enable you to target specific muscle groups each workout and are ideal if ...

    Exercises to Gain Larger Thighs

    Skinny legs like the ones sported by numerous supermodels may look great in the latest designer haute couture on the runways at Paris fashion week, but for the rest of the ...

    Do Leg Presses Develop Functional Strength?

    As with fashion, the fitness world has its trends. Some become alternative methods of training that endure; others fall away into oblivion. Functional training has endured; ...

    Preventing a Wrist Injury With Dumbbells

    Has anyone ever told you that you have nice wrists? Probably not, because unlike your legs, breasts, tush and tummy, you might not associate your wrists with your appearance, ...

    Cable Shoulder Press Benefits

    While the name suggests a singular focus, the cable shoulder press is an exercise that can help you strengthen a number of muscle groups. More of a comprehensive upper-body ...

    Which Machine Weights Can Be Done With Free Weights?

    Working out with weights can be very beneficial. You can target specific areas of your body, for example, a saggy butt or soft thighs. Using weights also keeps your bones strong ...

    How to Work Out Muscles With Squat Exercises

    You probably either love or hate the squat. It's not an exercise that gets a neutral response. The squat works well to strengthen the muscles of your legs, which makes it a ...

    How to Do a Barbell Thruster

    If you're looking for a challenging weight-training exercise guaranteed to leave you panting and sweating, look no further than the barbell thruster. This CrossFit move is a ...

    Ways to Improve the Squat After a Pulled Hamstring

    Squats are an important exercise in any Nestie's program. They hit your glutes, quads, calves and hamstrings and give you a great lower body and butt. If you've suffered a ...

    Which Is Better to Build the Legs: A Treadmill or Weights?

    Having strong, toned legs will boost your confidence. Not only because you’ll be happy to throw on a pair of shorts or a skirt, but because you’ll be able to squat ...

    The Lat Pulldown vs. the Straight-Arm Pulldown

    You put your bra on in the morning only to turn around and see that your chest has invited over some friends to hang out in the back. That backless dress you are dying to wear out ...

    Arm & Shoulder Gym Workout Routine

    An arm-and-shoulder gym routine works your biceps, triceps and deltoids. A smart and properly focused routine to sculpt your deltoids and tone your biceps and triceps takes effort ...

    Great Triceps Exercises to Do at Home

    Triceps exercises can help you get lean, toned arms that you're excited to show off in arm-baring attire. You don't have to work out at the gym to include triceps-toning exercises ...

    Does Bench Pressing Help Back Fat?

    A flabby back and bra overhang can lead you to hide under coverups at the beach or wear plain Jane dresses when everyone else is going backless. Doing bench presses as part of ...

    Arm Muscle-Building Exercises for Women

    The muscles in your arms are the gateway for just about any enjoyable activity you want to do. The more intense the activity, the more strength you’re going to need. ...

    The Keys to Pullups

    Too many women don't attempt full pullups because they feel they don't have the upper-body strength to perform this movement. But, ladies, this just isn't true: You can absolutely ...

    Can You Exercise Your Arm Muscles Every Day?

    Sexy, sculpted arms make you feel and look great when you show them off in a sleeveless dress. To reach your goal of slender, toned arms, you might be tempted to exercise your arm ...

    Calf Raises With a Holding Plate

    Did you know that strengthening your calves can improve the appearance of your legs? Do you realize that strong calves stabilize your feet while you strut your stuff or stand ...

    Triceps Pushdowns With Rope

    Don't get intimidated by photos you see of big guys with big triceps doing the rope pushdown on a cable machine. Unless you're taking steroids, your arms won't get that big like a ...

    What Is a Good Basic Plan for a 4-Day Weight Training Plan?

    If you've decided to add resistance training to your routine, you may wonder where you're supposed to begin. The wealth of information available on the topic is enough to make ...

    The Muscle's Force in a Squat

    The squat is known as the king of exercises and with good reason; it works just about every muscle in your lower body and a host of upper-body muscles too. As well as targeting ...

    6 Basic Principles of Overload Weight Training

    Ditch the elliptical, treadmill and Pilates classes and hit the weights if you want to get lean, toned and defined. Weight training is not just for guys -- it helps women build ...

    The Muscles for Straight-Arm Pulldowns

    Whether you're working on your jump shot or hoisting boxes, your arms are always on duty. To make sure you have the strength to meet the demands of your day, performing exercises ...

    Muscles Worked Using the Assisted Pull Up Machine

    If you find pullups impossible to do, you are not alone. A study from researchers at the University of Dayton published in 2003 in Research Quarterly for Science and Exercise, ...

    Chest Workouts With Cables and Pulley Systems

    Although you’ll never hear the gym rats at the juice bar admit it, free weights aren’t the be-all, end-all of weight training. You can get great results using machines ...

    The Muscles Targeted by Crunches

    When you do a crunch, you are primarily targeting the muscles in your stomach and the infamously named "pooch" area of your lower belly. Although it appears to be just a ...

    Lying Leg Press vs. Seated Leg Press

    If you want to improve the shape of your hips and thighs -- and who doesn't -- then perform leg press exercises. The lying and seated leg presses are very similar in movement, but ...

    What Is the Best Kettlebell Weight?

    While Russian strongmen in training developed kettlebells in the 1700s, you can use them today to build a lean physique that's feminine and strong. A workout with these orb-shaped ...

    How to Build Biceps With Resistance Tubes

    Joining a gym can be pricey and may be inconvenient for those who work, travel and take care of a family at the same time. Having a set of resistance tubing -- strong, elastic ...

    Leg Curls With Elastic Bands

    Leg curls using a band is a great alternative to the leg curl machine. By using a band, there are more ways you may modify the exercise to your ability and goals. You can adjust ...

    Cable Bent Leg Deadlifts

    When you're focused and ready to perform an exercise, few things are more annoying than finding all of the equipment you need is in use. In some gyms, it can be tough to perform a ...

    How to Get in Shape to Do a Chin-Up

    The chin-up is an exercise that many people struggle with. If you cannot do a chin-up, do not get discouraged. You can progressively strengthen your back, shoulders, and biceps ...

    Tabletop Wrist Curls

    If you're neglecting your wrists at the gym, think twice about this. Wrist curls can help keep your wrists strong so they're less likely to get injured. Picture this: you're ...

    Upright Row for Medial Deltoids

    The upright row is perhaps the only compound, multi-joint movement that works your medial deltoids, according to a study published in the October 2011 issue of the "Strength ...

    How to Correctly Perform a Pull up With Dumbbells

    When it comes to body-weight exercises, few moves are as ubiquitous across the fitness world as pull-ups, which, among other things, are a component of military fitness testing ...

    How to Exercise Your Chest With a Barbell

    Though a woman’s chest might grab attention for an entirely different reason, your chest muscles definitely deserve your attention in terms of fitness. The primary muscle in ...

    Muscle Recruitment in Crunches

    Whether you're just starting to hit the gym or you're a seasoned workout veteran, you've likely seen -- and performed -- a few crunches in your day. Crunches are a basic abdominal ...

    Do Bench Presses Work the Chest and Arms?

    To many, the bench press is more than just an exercise -- it's a way to gauge success in the world of weight training. Comparing bench press statistics is a practice that seems ...

    Best Home Exercise for Biceps & Calf Raises

    When you put on your favorite dress, the only body parts showing may be your upper arms and your lower legs. If you want a quick workout to improve your biceps and calves before a ...

    Preventing the Arching of Your Back During a Chest Press Exercise

    Arch your back as you move on the dance floor and you may need a stick to ward off the guys. Do it during a chest press and you may need that stick to help you walk afterward. ...

    How to Do Barbell Hack Squats

    A barbell hack squat is a modification to traditional squat exercises. Hack squats encourage proper back position for squats because the weight load is held down low and behind ...

    The Best Kettlebell Exercise to Work Your Traps

    Russian musclemen swung cannonball-shaped weights in the 1700s to build strength and endurance in record time. Hundreds of years later, people are using kettlebells to achieve the ...

    Overhead Arm Circles

    Stabilize your shoulders and tone your arms with a few sets of overhead arm circles. This exercise is adaptable to any fitness level, making it an ideal move to add to your ...

    Dumbbell Fly Substitutes for a Bad Shoulder

    Dumbbell flys are the ultimate chest-isolation exercise. Unlike chest presses, they don't directly target your shoulders and triceps, meaning you can focus more on the chest ...

    Exercises for Stacked-weight Home Gyms

    When the grunting, groaning and machine hogging at your local gym pushes your limits, it's time to start using a home gym. The compact and efficient stacked-weight home gym is ...

    Chest Presses at the Gym

    One of the benefits of working out at the gym is the variety of equipment you can use. The chest press machine is an option to strengthen your pectoral muscles and take the place ...

    Lunges for Powerlifting

    If you are a powerlifter -- or want to become one -- you can develop incredible leg strength by doing lunges. These moves target the muscles of your lower body including your ...

    How to Hold a Kettlebell

    Kettlebells are deceptively simple exercise tools, with the first ones just being cast-iron cannonballs with handles that were tossed around by massive Russian strongmen. Today's ...

    Exercises for the Triceps Surae

    Muscle names can seem complicated and are often hard to pronounce, let alone remember. Many muscle names come from ancient Greek or Latin which was fine at the time but makes ...

    What Muscles to Work to Help Getting Out of a Hole in a Squat?

    Squats are the ultimate lower-body exercise. They work your quads, hamstrings, glutes, calves, lower back and core. Plus, because they work more muscles than a machine exercise ...

    Muscle Symmetry Workout

    As much as you want to be lean, toned and defined, you also need your muscles to be symmetrical. Perfect thighs and ripped abs may look great, but if your arms, chest and ...

    What Happens to Muscles When Weight Training While in Caloric Deficit to Lose Body Fat?

    A caloric deficit is the major requirement for weight loss. Simply put, when you're burning more calories than you're taking in, your body has to turn to somewhere for energy. ...

    Standing One Leg Curl

    If the jiggle at the back of your upper legs is making you feel insecure, why are you solely focusing on exercising the front of your upper legs? Sure, neglecting the back of your ...

    How to Grip for a Back Squat

    Name any conventional weight-training tool--and a few unconventional ones as well--and the chances are good that you can use it to perform some type of squat. Despite the ...

    Elbow Upfront Squats

    If you've hit the gym any time recently, chances are you've seen a lot of squats. And there's good reason for it: Squats can help improve strength across your entire body. Squats ...

    Rope Pulldown Exercises to Build the Serratus Muscles

    Muscles that you can see in the mirror, for example, the quadriceps, triceps and trapezius, get more attention than the less visible muscles such as the serratus anterior. This ...

    How to Lunge With a Rear Leg Raise

    There are more ways to do lunges than you can count on your fingers. You can lunge forward, backward and sideways. You can put a barbell on your back, hold a pair of dumbbells or ...

    Split Leg Deadlift

    Deadlifts are one of the exercises that make you look most like a weightlifter when you do them in the gym. Not that that matters, of course, but it's always a nice side effect. ...

    Straight Bar Shoulder Shrug

    If you work out in a gym, you have probably seen intense bodybuilders doing shoulder shrugs with straight barbells. This may have caused you think that shrugs were used to build ...

    High-Repetition Bench Press Training

    As you might have guessed from the constant comparing of bench press stats by the guys in your gym, this chest exercise is a pretty big deal. The bench press, in addition to being ...

    Does Weight Training Contribute to Weight Loss?

    The myth that weight training will lead to bulked up Incredible Hulk-like physiques keeps most ladies from entering the weight room. Unfortunately, this has kept women from ...

    Combining a Kettlebell & Weight Machine Routine

    As cannonball-shaped lumps of iron, kettlebells may look far more intimidating than the your favorite resistance machines, with their apparent safety and familiarity. Kettlebells ...

    What Are the Benefits of Weight Machines?

    Just two or three 20- to 30-minute weight-training sessions per week can significantly lower your risk of obesity, slow muscle loss as you age and lower your risk of osteoporosis. ...

    Can Resistance Bands Help Trick Your Muscles When You Hit a Plateau?

    If you’ve been strength training for a while and are starting to see your gains slow down or stop altogether, you may have hit a strength plateau. Plateaus can be ...

    How to Do Dumbbell Squats Without Hurting Your Knees

    Squats are much like diamonds: a girl's best friend -- that is, if the girl wants a killer butt and sexy, lean legs. Squatting with dumbbells lets you build the muscles in your ...

    How Effective Are Free Weights?

    Free weights might just be the scariest things in existence. They sit there in the dark section at the back of the gym, surrounded by Neanderthal-esque males. The elliptical, ...

    Push-Ups for Breast Firmness

    As years go by and mother nature rears her sometimes ugly head, you might notice that your once perky breasts have relocated themselves a little further south and have lost their ...

    The Most Effective Exercises for Toning the Gluteus Maximus Muscles

    Though fashion trends come and go, one thing that seems to always be en vogue is a firm and toned booty. If this is your goal, then you need to do a variety of glute-toning ...

    Prone Leg Curl

    If sitting on your butt all day was good for your health, most people would have a slim, trim body. Unfortunately, sitting for long periods can wreak havoc on your physique and ...

    Light Shoulder Presses

    If you're a beginner to weight training or rehabilitating your shoulder after an injury, the light shoulder press is a good way to build up strength and increase the range of ...

    Kettlebell Disadvantages

    Functional training has become a staple in the fitness industry and people can't seem to get enough of bootcamps, CrossFit and adventure runs. One form of such widespread ...

    How to Do Turkish Get-Ups

    Known to kettlebell aficionados as the TGU, the Turkish get-up works the muscles in your core -- and your body overall -- without making you look like the She-Hulk. This exercise ...

    Standing Cable Chest Press

    Quit hiding those arms. If you're looking for an exercise that targets all the muscles that make you look good in a sleeveless top, then the standing cable chest press is for you. ...

    How to Trim Arms With Weights & Pushups

    If arm flab has you down, it's time to shape up with a smart weight-loss and body-sculpting strategy. Weights and pushups can help by toning your arm muscles for enviable shape; ...

    How to Workout One Set of Muscles a Week

    When it comes to working out, the one that's most effective is the one that you actually do. Exercise experts often recommend doing exercises that includes all muscle groups ...

    How to Do Single-Leg Triceps Dips

    Your triceps are the set of three muscles between your shoulders and your elbows which make those great curves at the back of smooth, toned arms. Keeping them in shape can also ...

    Muscles That Wide Pushups Isolate

    The pushup is one of the most effective body-weight exercises you can add to your workout. It strengthens your chest, shoulders, arms, core and legs and improves your coordination ...

    A Workout for Anterior Shoulders

    No matter which side you consider your best side, your front side is the one people tend to see most frequently. Thus, working muscles like your anterior shoulders -- those that ...

    Kettlebell Snatch vs. Barbell Snatch

    Traditionally performed with a barbell, snatches account for one of the two exercises -- the other is the clean and jerk -- that you see in Olympic weightlifting competitions. ...

    Leg Position for a Proper Deadlift

    Although its name may sound like an oiled-up pro wrestler or a monster truck from 1985, the deadlift -- a tried-and-true staple of strength training -- is not just for men. Not ...

    The Best Arm Exercises to Blast Through Plateaus

    Plateaus are an inevitable and frustrating part of every training program. No specific exercises help you blast through plateaus. The only way is to change the way you exercise ...

    Hardest Strength-Building Exercise

    For that strong, lean, jaw-droppingly sexy body that you crave, there's nothing like successfully performing what you consider to be the hardest strength-building exercises. Not ...

    Is the Military Press the Best Shoulder Exercise?

    In a world of pink rubbery weights and constant bandying of the phrase “low weight, high reps,” many women have come to fear weight training. Despite locker room ...

    A Full-Body Proportioned Workout

    Too many gym-goers focus on problem areas instead of exercising the entire body. You know the deal, guys spend 20 minutes working the pecs and 10 minutes on everything else; women ...

    How to Tighten Your Stomach and Sides

    You can't look stylish with a muffin top draped over the waistband of your skirt or trousers. While flabby sides just look bad, a pot gut formed by the fat that gathers in your ...

    Disadvantages of Weight Training for Women

    Carrying groceries, picking up a child or even walking across the kitchen can be a monumental task when your calf muscles are burning and tight from overexercising. To reduce ...

    How to Exercise the Gracilis

    Ask anyone in the gym to point out their biceps or abs. Chances are, they can do so easily -- but when it comes to lesser known muscles such as the gracilis, they probably haven't ...

    Can Weight Training Help Reduce Blood Sugar?

    You don't have to pump iron every day, but regular strength training may reduce your risk of diabetes by 34 percent, according to a study published in the "Journal of the ...

    Lower Body Exercise Variations

    Variety is the spice of life, especially when it comes to training. The last thing you want is a dull, boring workout, and no matter how much you long for sleek, slender legs, ...

    Bent-Over Rear Lateral Raises and Reverse Pec Decks

    The three deltoid muscles in your shoulders work together very well, as evidenced by the wide variety of shoulder movements you can perform. But when you reach behind your head -- ...

    How to Do Standing Dumbbell Curls Properly

    Do you silently envy that girl in the gym with those shapely upper arms? Have you been copying her dumbbell curls in an effort to add shape to your own arms? If your answer is ...

    Tucking Elbows While Doing a Shoulder Press

    You lift, push and pull, and though the sweat on your brow shows your effort, the size of your muscles does not. Chances are it’s your form that needs fixing, not your ...

    What Is the Russian Kettlebell Challenge?

    The Russian Kettlebell Challenge, or RKC, is the brainchild of former Soviet special forces instructor Pavel Tsatsouline. In 1998, he introduced the kettlebell to the western ...

    What Exercise Is Called the Crossover?

    Exercises for your arms, hips and chest that involve crossing from one direction to another or crisscrossing in opposite directions are called crossovers. They typically involve a ...

    Pullups Vs. Dips

    Pull-ups and dips are both tough body-weight exercises. The idea of just performing a single rep of either of these may seem impossible to you, let alone an entire set. However, ...

    Lower Back Gets Extremely Tired When Deadlifting

    The dead lift is often classed as a full-body or integrated exercise, as it works so many muscle groups. It hits your hamstrings, glutes, adductors, calves, forearms and lower ...

    Full Low Bar Back Squat

    No exercise better develops your lower body quite like full low bar back squats. While this is an extremely effective muscle-building exercise, it is supremely challenging and ...

    How to Do Incline Flyes Without a Spotter

    Having a workout buddy has its advantages: You can keep each other motivated, share pointers, and spot each other when you're using the heavier weights. Unfortunately, having a ...

    How to Hold the Close Grip Bench Press to Work Your Inner Chest

    As the muscle that sits right underneath “the girls,” the pectoralis major in your chest contributes a lot towards your overall appearance. Your pectoralis major has ...

    How to Work Out the Upper Shoulder

    If you want to improve the shape of your torso, upper-shoulder training is a must. This region consists of the upper trapezius muscle, and you can build it up using simple ...

    How to Do a Tricep Kickback With Arms Straight Out Behind You

    Women often battle the same trouble areas: thighs, lower belly, hips and upper arms. When fat settles on your arms it overshadows your muscle tissue and might even give you extra ...

    Mixing Kettlebells & Dumbbells

    If you've ever encountered kettlebells in your gym, you'd be forgiven for mistaking them for a giant iron doorstop. With their huge metal body and handle on the top, they look ...

    Hip Extension Exercise for the Hamstring

    The hamstrings are the large muscles at the back of your thighs. Three of the hamstring muscles -- the biceps femoris long head, semitendinosus and semimembranosus -- all cross ...

    How to Tone the Side of Your Stomach

    Sometimes it feels like you’ll be doing ab crunches for the rest of your life, without hitting the parts of your core that you want to firm up. The fact is that crunches and ...

    How to Prevent Your Back From Curving When Deadlifting

    The deadlift is without a doubt one of the top exercises you can do for building strength, getting lean and being generally awesome. While you might associate deadlifts with big, ...

    Planning a Circuit Training Workout for Beginners

    Circuit training is a great way to add variety to a workout, increase cardiovascular fitness and up overall caloric burn. A circuit is a sequence of different exercises, done in a ...

    Leg Machines for Working Out

    While you might be all about losing fat, you've got to hit those weights if you're looking to get leaner legs. Weight training burns calories, boosts your metabolism and builds ...

    How to Strengthen the Hip Rotator Muscles

    Your hip rotator muscles are not too evident from the outside, as most of these muscles are located deep under the gluteal muscles of your hips. The gluteus medius, gluteus ...

    How to Do T-Row Exercises

    T-row exercises use a vast amount of muscles but concentrate on either your middle- or upper-back muscles, depending on the position of your body. T-row exercise body positions ...

    How to Improve Back Strength for a Front Squat

    Front squats are one of the more effective exercises for thighs and buttocks. To do them correctly, it is imperative you have sufficient back strength. Your spine is vulnerable ...

    How to Improve Ankle Dorsiflexion & Plantar Flexion for Sprinting

    When you sprint, you move your ankle through different motions. The elevation of your foot off the ground is a movement called ankle dorsiflexion. During the toe-off phase off the ...

    How to Work Out the Chest

    Your main chest muscle, called the pectoralis major, comprises three heads: upper, middle, and lower. The largest of these is the middle head. It is referred to as the pectoralis ...

    How to Exercise the Palmaris Longus

    Sit down and place your arm, palm up, on the surface of a table. Now wave at yourself. The muscles that allow you to flex your wrist toward your body include the palmaris longus ...

    What Muscles Do Flat Flyes Work?

    Many women skip working their pecs at the gym for fear they’ll develop a manly chest, but their reservations are unwarranted. It’s unlikely that you’ll develop ...

    How to Make Your Muscles Bigger With Exercise

    Wishing the mush on your arms could turn into lean, firm muscle? The more muscle mass you have, the more calories and fat you burn, even when not active. Large muscles look ...

    How to Do a Squat With Weight Between the Legs

    A change-up from traditional dumbbell squats, weighted plie squats are done with a wide, sumo-wrestler stance and either a dumbbell or kettlebell hanging down between your legs ...

    Are Full-Body Workouts Best for Building Muscle?

    Building muscle doesn't have to mean turning into a bodybuilder. Extra lean muscle can make a huge difference to your physique and boosts your metabolism, meaning you burn fat ...

    How to Work Out the Upper Chest on Machines

    If you wear bikinis on the beach, tank tops in the gym or strapless dresses when you’re on the town, your upper chest muscles -- the pectoralis major -- go on display. ...

    How to Build Pectorals With Free Weights

    While women may not be able to get large chest muscles like men do, strengthening your pectorals -- or chest muscles -- can make you feel stronger and more confident. Since ...

    Extreme Shoulder Workout

    You may take them for granted, but your shoulders may be the most versatile part of your body. Shoulders are extremely mobile joints, able to move, rotate and support your body in ...

    How to Calculate a Max Incline Press

    You may not be too thrilled about pressing the heaviest weight you possibly can just to determine your training weight. Fortunately, there is a way to calculate your ...

    Does the Heavy Overhead Press Make Big Shoulders?

    The overhead press is one of the most effective exercises for shoulder strength and growth. In today's society, it is hard to find time to go to the gym and do a ton of exercises, ...

    Triceps Rope Pulldown

    If you want to convert your arms from flabby to fabulous, then you need to start working your triceps. These three heads make up about two-thirds of your upper arm. The sole ...

    How to Do Pec Deck Butterflies With Dumbbells

    The pec dec butterfly, which is done while you're sitting in a pec dec machine, can combat the effects of gravity on your lady bumps. If you're not in the mood to go to the gym, ...

    What Muscles Does the Hex Bar Deadlift Work?

    You've probably dabbled with regular barbell deadlifts from time to time, but hex bar deadlifts could be the new secret weapon in your arsenal for a sexy, slender physique. A hex ...

    Deadlifts for the Shoulder

    The two main types of deadlifts, bent-leg and straight-leg, can be used to work virtually all of your major muscles. All you need is access to a barbell to do these movements. You ...

    Bench Dip for the Back of Arms Using a Chair

    Do the backs of your arms continue to flap in the breeze long after you've stopped waving your hands? If so, you may want to strengthen the triceps muscle. One way to tone and ...

    How to Build Your Legs Using Weight Machines

    Strength training can overwhelm the beginner, with so many movements, weights and routines to consider. Despite the free-weight hype machine, you can see quality gains and ...

    How to Improve Your Kettlebell Swing

    You've heard kettlebell fanatics tell the story about how they lost 100 pounds while gaining enough muscle strength to lift a Prius -- but all you ever seem to get out of it is a ...

    How to: a Front Squat With a Barbell

    Whether you're getting ready for shorts weather or entering a Buick-lifting competition, everyone can benefit from stronger legs. The front squat is an effective compound exercise ...

    Lifting Exercises That Avoid Stressing Shoulder Ligaments

    Some lifting exercises may place excessive stress on your shoulder ligaments, but you can get the maximum benefits from your muscle-toning program and sculpt that lean sexy body ...

    Behind-the-neck Lat Pulldowns

    When you hit the gym floor, you’re faced with a choice -- do you want to take it easy, or do you want to push yourself? If you want to take it easy, that’s fine, as ...

    Are Deadlifts & Pullups All You Need?

    Deadlifts and pullups are staple exercises in any strength-training or muscle-building routine. They can even be part of your fat-loss program and help you sculpt the ultimate ...

    Leg Extension Exercises Focus on Which Muscle Region of the Body?

    Leg extensions are an effective exercise for strengthening your quadriceps, or the muscles in the front of your thighs. Considering these muscles play such an important role in ...

    Muscle-Building Tools

    Strong is definitely the new sexy. Gone are the days when a waif-like body was the desired shape. A strong, toned body helps you look and feel vivacious and full of energy. If ...

    How to Prevent Bending the Lower Back During Deadlifts

    If deadlifts cause you to say, “Ow, my aching back,” then chances are your form is off and in need of fixing. Executing deadlifts properly can lead to a strong, toned ...

    Do Step-Ups Tone the Inner & Outer Thighs?

    Having sleek and shapely legs is a goal for many women, but the thighs and the butt are among the hardest areas to tone. Try step-ups, which are one of many effective exercises ...

    How to Lose Weight When Powerlifting

    It’s called “cutting.” It’s the process powerlifters go through when they’re trying to lose weight for competition. Whether you are cutting for a ...

    What Are the Benefits of Kettlebell Snatches?

    If you are looking for a total-body workout, look no farther than the kettlebell snatch. The kettlebell snatch is more than a strength-training move. This exercise not only ...

    The Best Exercises to Develop Traps

    The trapezius is the triangular muscle on either side of your upper back. The upper region of the muscle enables you to lift your shoulders, the middle part helps you to draw your ...

    How to Properly Use a Sit-up Incline Bench

    Ab crunches on the floor are a timeless classic, but if you need a challenge, take the move over to the incline bench. Strangely enough, the incline bench is also called the ...

    Single-Leg Stepups

    If you're looking for an exercise that will build a firm, round butt, look no further than single-leg stepups. Essentially, this exercise is like climbing stairs, except without ...

    How to Do Pullovers With Dumbbells on the Floor

    If you want to work your chest, but would rather avoid the meatheads screaming at each other by the bench press rack at the gym, give lying dumbbell pullovers a shot. This ...

    Set & Repetitions for Rapid Weight Training and Weight Loss

    Whether you're attending a high school reunion, beach vacation or friend's wedding or you just realized that none of your clothes really fit, you've decided you need to blast off ...

    Leg Extension & Shearing at the Knee

    Your local gym probably has a leg extension machine. Some people use this quad isolation exercise because it's there, but that doesn't make it a wise exercise choice. As Mom would ...

    Full Body Workout Every Other Day for Strength Gains

    If you're looking to gain strength, lifting weights is a logical avenue for reaching that goal. But once you've established that you're going to be lifting, you may find that even ...

    How to Build Muscle by Working Out at Your House

    The phrase "building muscle" strikes fear into many women's hearts and conjures up images of huge muscle-bound females. But building muscle doesn't have to mean becoming ...

    How to Do the Wood Chopper With a Medicine Ball

    When you think of fitness accessories, the stability ball probably springs to mind well before the medicine ball. This classic piece of equipment isn't limited to stuffy, retro ...

    How to Do a Mad Russian Exercise

    As you probably know by now, kettlebells are all the rage in gyms. They got their name because they have a kettle-style handle attached to a weighted ball. When you hold the ...

    What Is One Single Exercise That Works the Whole Body?

    Some people might not mind working out for hours at a time, but others prefer to get in and out as quickly as possible -- after all, you've got other things to do. If efficiency ...

    How to Tighten Flabby Arms Without Exercise Equipment

    If you’ve become a little too aware of your chicken wing arms, but don’t have the time, money or mojo to go to the gym, there are several arm exercises you can do at ...

    Dumbbell Reverse Lunge

    Grab a pair of dumbbells and whip your legs and glutes into shape with booty-blasting reverse lunges. You don't have to go any farther than your living room or buy a gym ...

    Chest Workout Without Bench Pressing

    Your chest muscles are made up of the pecs in the middle of your chest and the serratus anterior at the sides of the chest. A strong chest complements both the female body and ...

    How to Do a Full Pullup to the Waist

    A full pullup -- or muscle-up-- is an extremely advanced upper-body exercise that uses almost all of the muscles of your upper body. While regular pullups are hard enough for most ...

    How to Exercise the Vastus Intermedius

    Your vastus intermedius -- like the Three Musketeers -- is all for one and one for all with the other muscles that make up your quadriceps. Your vastus intermedius, vastus ...

    Benefits of Strengthening the Calves

    When you go to the gym, you've probably noticed that many patrons spend a considerable amount of time training their "glamour muscles" -- we're looking at you, Mr. ...

    How to Grow Big Muscles Fast

    Big muscles. Some want them for the sex appeal, others for intimidating strength. Of course, there are plenty of other benefits to being muscular besides the aesthetics, like ...

    How to Do a Lateral Shoulder Press

    The lateral shoulder press, also called a lateral shoulder raise, is an exercise done on a weight machine that targets your deltoids -- the lovely round muscle on the top outer ...

    What Is the Difference Between Dumbbells & Weight Machines?

    You've finally caught on that lifting weights will help boost you metabolism while creating a taut and toned physique. But deciding whether you should use dumbbells or weight ...

    Russian Leg Curl

    The Russian leg curl, also known as the hamstring raise, is a great way to get ready for shorts weather. The move puts tremendous pressure on your hamstrings and glutes to ...

    How to Do Chest Isolations With a Barbell

    The bench press isn't just for big guys pumping iron at the gym. Women, too, can do this exercise to develop upper-body strength and muscle tone. With a barbell and workout bench, ...

    Shoulder Broadening Exercises

    Every woman is built different. Some have shapely curves, and some are more athletic, but there are ways to form and mold your body to build the shape you desire. If you are a ...

    Dead Lift Foot Positioning

    Introduce yourself to your new best gym buddy -- the dead lift. If you don't deadlift now, you really should. Although you might associate dead lifts with hulking power lifters ...

    How to Work Out Your Trapezius at Home

    Having strong trapezius muscles might rank below a chiseled six-pack of abs on your fitness wishlist, but if you plan on wearing tank tops and bikinis in the summer, cut traps can ...

    How to Build Deltoids With Barbells

    You may have seen bodybuilders flexing their shoulders, causing them to bulge out like shoulder pads. Don't worry about getting muscles as big as dinner plates on your shoulders, ...

    How to Wash Your Dumbbells

    Dumbbells are versatile exercise equipment, which help maintain and grow muscles. However, they are also a host for bacteria and fungus -- when they are not cleaned regularly. ...

    Bench Press and Leg Raise

    Leg raises are a way to work your abdominal muscles, but the pressure they put on your lower back can make it seem like a professional boxer just used your lumbar for target ...

    Is Powerlifting With Gloves a Bad Idea?

    Powerlifting isn't just for big, hairy, sweaty men -- it can be for women too. It's not just about lifting huge weights either -- while powerlifting will undoubtedly make you ...

    Tricks to Sticking With a Workout Plan

    Unless you've been working out regularly every day for your entire life, you may find it difficult to stick with a workout plan. But a lack of motivation isn't something that's ...

    How to Use a Flat Resistance Band With the Bench Press

    Easy on your wallet, resistance bands can be used in place of weights for many strength-training exercises, including the bench press. The flat type of resistance band is designed ...

    How to Buy a Weight Bench

    A home gym complete with all the fancy fixings -- weight bench, yoga mat, ballet barre and hot pink boxing bag -- will definitely keep you on track with the toned bod. But just ...

    How to Increase Bench Press Reps in 2 Months

    The bench press is a challenging exercise, and excelling at it is a great way to build your confidence and show the boys at the gym you mean business. Whether you're just starting ...

    Vertical Chest Press

    If you're intimidated by the free weight area in the gym and the grunting, sweaty musclemen that constantly occupy it, use machines instead. The vertical chest press machine, for ...

    How to Work Your Stomach Using Kettlebells

    You don't always need to do situps and other traditional ab exercises to get flat, strong abs. Kettlebell training involves performing various lifts, swings and other movement ...

    How to Properly Do Chest Dips

    If you're ready for a serious strength-training challenge that doesn't involve pumping iron or an easy exercise to tone those shoulders for that sassy new halter, check out the ...

    Reverse-Grip Lateral Pulldown vs. Regular Lateral Pulldown

    The lateral pulldown and the reverse-grip lateral pulldown are identical exercises except for -- you guessed it -- the grips. Reverse-grip pulldowns require an underhand grip ...

    How to Build Ankle Flexibility for Squats

    When performing a squat at the gym, you may have noticed other gym rats are able to get really low in their squats, while you have to balance precariously on your toes to get that ...

    Barbell Workout for Arms & Chest

    Weight training with a heavy barbell will not turn you into one of those grunting meatheads on the gym floor. It will, however, help you build muscle and strength, which can boost ...

    Five Simple Strategies for Bigger Muscles

    Building bigger muscles is normally thought of as a "guy thing" but many woman also want to pack on some beef in the form of bigger muscles. Although hormonally ...

    Can Weight Training Cause Bruising?

    If you notice black-and-blue marks cropping up after workouts, your weight-training routine could be to blame. Although bruising is not a necessary part of exercise, there are ...

    The Advantages of Muscle Building

    The physique of a female bodybuilder might not be your idea of the perfect body and weight training is possibly the last thing on your mind when you hit the gym, but building ...

    A Good Weekly Workout Schedule for Building Strength and Size in Your Upper Body

    Legs, bums and tums -- the three areas that get all the attention in the world of women's fitness. But what about your upper-body? All too often your pecs, lats, shoulders, biceps ...

    Weight Lifting to Build a Big Gluteus Maximus

    Some things in life are virtually impossible to change. But if you're frustrated with your figure, don't worry -- that isn't one of them. If you want to enhance any area of your ...

    How to Exercise Only One Side of the Chest

    Exercising one side of your chest uses a simple workout modification. Instead of training with both arms, you perform the movements one arm at a time. The single-side technique is ...

    How to Build Strength in the Neck & Shoulders

    If you want to build strength in your neck and shoulders, then you need to engage in regular resistance training. This means you have to get down and dirty in the weight room. ...

    Workout for the Chest, Shoulders & Triceps, With Sets & Reps

    If you want a lean, sexy upper body that can sport a sexy top or bikini in the summer, you should be strength training your chest, shoulders and arms. The more variety you add to ...

    How Often to Train If Your Goal Is to Build Muscle Strength

    You know that you should strength train to burn fat, boost your metabolism, fend off disease and just look and feel better, but between a demanding job, spending time with the ...

    How to Work Out Both Arms Equally

    We've long known that facial symmetry is a sign of attractiveness. Perfectly balanced eyes, ears and nostrils indicate beauty, and whether or not you realize it, you're probably ...

    Split Days vs. Total-Body Workouts

    Whether you're a weight room newbie or an iron-pumping pro, you may wonder how to best organize your workouts. Some people opt for marathon total-body workouts, while others ...

    Home Weight Lifting Workouts Without a Bench

    You don’t have to have a gym membership to get a solid weight-lifting workout. You don’t even need fancy equipment. Even without a weight bench, you can develop your ...

    How to Do Chest & Back P90X Workouts Without a Pullup Bar

    P90X is a 90-day DVD workout program marketed by BeachBody. The company’s website promises that if you follow this plan, along with the accompanying nutritional program, ...

    Shoulder Presses With Palms Facing Toward You

    You don’t have to be a competitive weight lifter to want to add dimension to your upper body, which is what happens when you develop your shoulders. Working the front and ...

    Living Room Exercises for Bat Wings

    Bat wings, also known as lunch lady arms, hang loosely from where a firm, strong triceps muscle should be. Flabby triceps can take away all your tank-top-wearing confidence. But ...

    How to Burn Fat Working Out With Weights

    Typically, men use weights to build a muscular physique. Weightlifting also benefits women by burning calories and strengthening muscles. No need to worry about bulking up; the ...

    How to Start Doing Lateral Pull-Ups

    If you already have the upper-body strength of Superwoman or She-Ra, you're probably already able to crank out a set of pull-ups with little effort. For you superhuman females, ...

    Standing Cable Side & Lateral Raises

    Sculpting shapely shoulders for those flirty dresses requires a concentrated workout. A shoulder-specific exercise that will give you toned and rounded shoulders is the lateral ...

    Leg Curls & Extensions

    Similar to the way curls and extensions do wonderful things to your hair, the leg curl and leg extension do fantastic things for your legs. The leg curl strengthens the hamstrings ...

    Sexy Thigh Toning Workout

    Slim, shapely and toned thighs are very desirable among women, allowing you to wear shorts or skirts and show off those legs. Some women are blessed with the genetics to have ...

    Do Weight Exercises Make Your Muscles Bulky?

    Many women shy away from lifting weights out of a fear that strength training will make their muscles too large. But for overall health and fitness, the American College of Sports ...

    Difference Between Isolation & Compound Exercises

    Among the bewildering array of exercises performed in the gym, and conflicting advice of so-called exercise gurus, it is no easy matter choosing the right exercises to help you ...

    How to Work Up the Strength to Do Pullups

    Just to be clear, pullups are hard to do. Most people think of them as a back exercise, but that's just the target muscle. They also challenge your biceps, rhomboids, traps, ...

    Daily Calories for Weight Lifting

    Food is the fuel that your body requires for successful weight-training, and the number of calories you consume each day can make or break each strength session. The 2008 Physical ...

    How to Do Upper Body Workouts on Consecutive Days

    Traditionally, personal trainers and fitness coaches advise against working your upper body two days in a row. This is because muscles need 24 to 48 hours of rest after exercising ...

    How to Work Out Your Upper Back to Get the Muscle Line

    For centuries, the cleavage muscle line has served as a universal symbol of female sexuality. Although few would debate the beauty of this fine specimen of muscle definition, lack ...

    What Are the Benefits of Muscle Shaping & Toning?

    Muscle-shaping activities not only help sculpt a fetching physique, but they also help make everyday tasks easier while fighting deadly diseases. And don't worry about turning ...

    How to Military Shoulder Press

    The military shoulder press is an old-school shoulder exercise and also a classic test of strength. In addition to building shoulders to be proud of, this exercise will also ...

    Alternatives for Donkey Calf Raises

    The donkey calf raise is one of those exercises that looks as silly as it sounds. It used to be an old-school bodybuilding favorite but has, thankfully, fallen out of favor in all ...

    Exercises With Dumbbells to Build Up the Forearms

    Developing your forearms doesn't mean you have to spend hours at the gym working on complicated fitness machines. Forget the gym -- you can do this right at home. All you need is ...

    What Muscles Make Your Arms Look Bigger?

    Unless you're a bodybuilder, you're probably not looking to grow sleeve-popping biceps. Still, nothing accessorizes summer sleeveless dresses and tank tops like well-defined arm ...

    Thruster Exercise Instructions

    Pass up a two-for-one deal? That would be downright silly, and two-for-one is exactly what you get with the thruster exercise. A combination of the front squat and overhead press, ...

    How to Lift a Barbell

    The barbell plays a key role in many exercises, but unless you learn how to properly lift it, you increase the risk of straining a muscle. Learning the proper weight-training ...

    Dumbbell Split Squat Benefits

    When it comes to discussions about lower-body exercises, the barbell squat tends to get most of the attention. But variations of the exercise, such as the dumbbell split squat, ...

    How to Work on Your Thighs With Dumbbells

    They are the goal of many women -- toned and strong thighs that let you strut in confidence no matter how short your shorts or how teeny your bikini. But getting your thigh ...

    Can Lentils Build Muscle?

    As a savvy workout fan, you know that there is link between the foods that you eat and the effectiveness of your exercise plans. This is particularly true when it comes to ...

    Overhead Press vs. Bench Press for Shoulder Health

    Everyone wants solid shoulders. Whether you’re stinging forehands on the tennis court, reaching for your favorite flower vase on a high shelf or burning up the dance floor, ...

    How Can Weight Training Benefit Your Everyday Life?

    Ladies, don't fear the weight room. Those grunting men working the barbells are more concerned with their own reflection than judging your performance. Women have much to gain -- ...

    8 Reasons to Lift Heavier Weights

    If you gravitate toward the same 5- to 8-pound weights every workout, you're losing out on the benefits of weight training. Heavier weights are key to developing a defined body ...

    Importance of Muscular Strength

    Whether you are picking up a bag of groceries or walking up a flight of stairs, your muscles are working hard. While you might not want to develop big bodybuilder-like muscles or ...

    How to Use Resistance Cords to Replace Weight Machines

    You've done your time slogging through the weight machines at your gym -- but that's far from the only way to get in the two-day-a-week resistance training recommended by the ...

    Weight Training When Lying Down

    Lying down on the job is usually a sign of laziness -- but not when you’re weight training. You won’t be snoozing when you’re lying on the floor or the bench and ...

    How to Prevent Knee Problems for Leg Presses

    If the thought of using a leg press machine at the gym makes you weak in the knees, then it may be that you have the wrong impression of this lower-body strengthener. Leg presses ...

    How to Get Better at Lifting Clean

    Whether you're training for your fifth gold medal in Olympic powerlifting or just starting to learn weightlifting for a class at the gym, your power cleans can always get better. ...

    How to Work Out Your Back Without Pullups

    There are a number of strength-training exercises besides pullups you can perform to develop your back. The major muscle in the back is the latissimus dorsi, which is responsible ...

    A Reverse Deltoid Workout

    Your rear, or posterior, deltoids might not be the sexiest or most visible muscles in your body, but they are still important. If you don't keep these muscles in tip-top shape, ...

    Intense Workout for the Pectoral Muscles

    Working out your pectoral, or chest, muscles won't make you bulk up and look like Dwayne "The Rock" Johnson. In fact, most pushing exercises can improve your upper-body ...

    Shoulder Movement for a Lat Pulldown

    For those interested in developing strength and tone in the back, the lat pulldown should be a staple in their workout program. The exercise is most commonly done on a lat ...

    Exercise Machines for the Rear Deltoids

    Your rear deltoids might not be your favorite muscle to exercise, but they can add an extra dimension to your figure, especially when viewed from behind. In addition, as every ...

    How to Row for Obliques

    Pro tennis player Maria Sharapova gets twisted and turned in all sorts of directions by the press, her coaching team and her fans throughout her day. However, all that twisting ...

    Stiff-Leg Deadlifts and Stronglifts

    If you’re an exercise multitasker, then the StrongLifts program in general, and deadlifts in particular, are for you. The StrongLift workout is efficient because you work ...

    How to Cycle Carbs for Bodybuilding

    Carb cycling is a method of manipulating your carbohydrate intake. There are a variety of cycling methods, but in its most simple form, carb cycling involves eating more carbs on ...

    Deadlift & the Hamstring

    The deadlift is the queen of lower-body exercises. It might not be a move you're too familiar with, but if you're after sculpted thighs, a toned booty and hamstrings of steel, ...

    How to Get the Outside of Your Forearms Bigger

    It’s not just men who look good with buff muscles rippling out of their tight T-shirts or tank tops; sleekly shaped muscular arms can give women an extra dose of sexiness. ...

    Dumbbell Exercises for the Calves

    If you're one of the many women who want toned calves, a pair of dumbbells might just change the way you see your lower legs. By holding dumbbells while you do leg exercises, you ...

    Holding Breath for Strength Lifting

    You're flat on your back and psyching yourself up to perform your heaviest bench press yet. As you start to push the bar away from your chest, you naturally hold your breath and ...

    How to Increase Barbell Floor Presses

    Just because you’re not a body builder, power lifter – or a man – doesn’t mean that you can’t benefit from a strong chest. After all, a strong upper ...

    Swimming Pool vs. Ocean for Fitness

    Hit the pool or dive into the ocean three times a week for a 20-minute swim to reap the benefits of an effective fitness program. Just add water – fresh, chlorinated or ...

    Hand Placement for Squats

    Forget that step aerobics class -- if you really want to bulk up to help give you explosive power for your upcoming basketball or soccer season, squats are just the exercise to do ...

    How to Stabilize Muscles During Calf Raises

    You know that numerous aspects go into being stable, such as a rewarding career, positive mental outlook and healthy relationships. Well, the same concept goes for your body. For ...

    Are Standing Front Raises a Full Upper Body Workout?

    The standing front raise is an isolation exercise that works the front of your shoulders or anterior deltoids. No single exercise provides a full upper-body workout. But a ...

    How to Reduce Your Shoulder Pain With a Dumbbell Press

    Your life may cause you to feel like you are carrying the weight of the world on your shoulders, but your workout shouldn’t. If you are experiencing pain or discomfort ...

    How to Lift Weights After a Run to Lose Weight

    Running is an intense form of exercise, so if you plan to lift weights after you've done your run, you'll need to take a little extra care. Even though you're aiming to lose ...

    Relief From Muscle Soreness From Working Out the Chest, Biceps and Triceps

    Looking good is hard work. Regular resistance workouts for the chest, biceps and triceps tone your upper body, but can leave you feeling sore. Muscle soreness is normal when you ...

    Beginner Workouts for Upper Arms With Weights

    No need to worry if you’re new to strength training, because it’s safe and appropriate for all training levels. It’s just going to take you a little bit of time ...

    The Best Exercise Machines to Build Muscle

    Stepping into a gym for the first time can be a daunting experience. Resistance training is a key part of any program to get you slim, strong and lean, but even if you're geared ...

    Checklist to Get Fit

    Hitting the gym isn't just for the guys. Being fit has numerous benefits for you as a woman, reports the U.S. Department of Health and Human Services Office on Women's Health. ...

    The Best Exercise for Outer Delts

    Your outer delts, also called the middle, medial or lateral deltoids, make up the bulk of your shoulder muscle. Nice, full deltoids add to your curves, making your upper body ...

    How to Raise a Bench Press by 20 Pounds Fast

    The bench press is a classic litmus test of strength and fitness. It's also one of the more difficult exercises at the gym. Once you've reached your top benching weight, lifting ...

    A Trapezius Workout on Smith Machines

    The trapezius muscles in your mid to upper back and neck aren’t really important -- unless you’re one of those people who insist on moving your head, neck, back, ...

    How to Strengthen Your Back to Prevent Scoliosis Pain

    When your spine's out of alignment, even a little, you'll feel pain in your arms and legs as well as your back. Scoliosis amplifies back pain by pushing your spine into an ...

    How to Do Crunches for the Upper Arm

    You’ve likely performed hundreds of crunches for your abs without realizing that the term can also be applied to the upper arm – or more specifically, the biceps. ...

    How Often a Week Can You Do the Kettlebell Swing?

    The kettlebell swing has a reputation among fitness trainers as a virtual miracle worker. If you have weight to lose, it melts off fat at a rate equivalent to the toughest, most ...

    How to Use Maximum Resistance for Body-Weight Exercises

    Many people use the expression that they have hit a plateau in their workout regimen. Doing the same exercises the same way over a period of time can cause you and your muscles to ...

    30-Minute Chest & Back Workout

    Working out for 30 minutes might not sound like a long time, but you'd be amazed at what you can achieve in just half an hour. You could watch one episode of your favorite sitcom, ...

    How to Make a Good Sandbag for Working Out

    When you exercise with free weights or cable machines, you know what to expect. The exercises are done with a firm grip and the weights stay constant -- no shifting or changing ...

    Reverse Dumbbell Fly Benefits

    If you’ve got the office slump – rounded back and caved-in chest – the reverse dumbbell fly can help to combat poor posture. It’s an isolation exercise ...

    Delts & Shoulder Workout

    Shapely shoulders can make your figure look fabulous, especially when you wear a strappy vest top or dress. Not only do well-developed shoulders look good, they also contribute to ...

    How to Build Strength in Your Upper Back to Avoid Muscle Strain

    Life can get so busy at times that if something isn’t in clear view or right in front of you, it can fall to the wayside. Though if that thing that gets ignored is your ...

    The Best Kettlebell Workout for Women With Bad Knees

    Your bad knees may prevent you from jogging, running, racket sports, skiing and jumping rope -- but they need not prevent you from a kettlebell workout. In fact, you should ...

    Long Cycle Jerk Training for Kettlebell Competitions

    Kettlebell sport requires competitors to complete the most repetitions in 10 minutes of traditional lifts, such as the long cycle. In this lift, each rep consists of a swing clean ...

    Exercises With Weighted Bars

    Weighted bars, sometimes called body bars, are non-adjustable barbells that are perfect for home use. They are a common feature in group exercise classes, too. Usually covered in ...

    Kettlebell Swings Vs. Hindu Squats

    In this corner, we have the kettlebell swing, a ballistic exercise with cannonball-shaped free weights that demands great things of your cardiovascular system, your glutes and ...

    The Best Kettlebells for the Obliques

    The obliques don’t get as much attention as the showier mirror muscles, such as the abs and butt, that many Nesties work on. But maybe it’s time to give them a bit ...

    Exercise Tips For Developing The Pectoralis Minor

    Women tend to hit the weight-room floor less frequently than men, and when they do, they often avoid the chest. After all, you don't want a manly looking physique, which is often ...

    How to Work Out the Inner Chest Using a Home Gym Cable Machine

    If you’re looking for well-balanced strength across your entire chest, don’t get stuck doing bench presses alone. To gain well-developed inner pectoral muscles for ...

    The Best Workout Machines for Building the Legs & Butt

    There are lots of exercises people can perform to build up their skinny legs, which are sometimes unkindly called "chicken legs." Free weight exercises work well but not ...

    How to Use a Weight Bench With Leg Rollers

    You want to strengthen your thighs but the thought of doing even one more squat makes you want to scream – and not because of the muscle fatigue. Workout boredom can quickly ...

    Weighted Leg Curls

    When in pursuit of that perfect posterior, you need to focus on developing the muscles around your hips, specifically the glutes and hamstrings. The best way to do this is with a ...

    Comparison of a Front Shoulder Raise & a Shoulder Press

    There’s no debate whether the front shoulder raise and the shoulder press are effective for developing strength and tone in your shoulders. Both exercises will do the job. ...

    What Is the Primary Muscle Worked During the Knee Extension Exercise?

    Thighs are high on the workout priority list for many women looking to improve their physique. Knee extension exercises -- straightening your knee from a bent position -- are ...

    Should You Work Out Small Muscles First?

    The debate over which muscles to train first is a long-standing one. You'll hear arguments to support both sides of the order and still be left scratching your head. As with ...

    Substitute for Weighted Chest Dips

    Weighted chest dips are a powerful way to develop upper body strength. By strapping a weight to your waist and climbing into a set of raised parallel bars, you can work your chest ...

    What Happens to Your Legs As You Weight Train?

    Weight training is a powerful habit to adopt. By adding it to your weekly schedule, you can raise your metabolism, fend off fat, improve your mood, look better and increase your ...

    Pyramid Workout Vs. Periodization Cycle Training

    With all of the different training programs out there, it can be dizzying to choose one that will help you trim and tone those trouble areas. Pyramid workouts focus on building ...

    What Machine Strengthens Your Chest?

    If you’re looking to firm up your breasts, strengthen your chest. While your breasts mainly consist of fatty tissue, your pectoralis major, or pecs, is the muscle group that ...

    How to Build Muscle to Boost Your Metabolism & Lose Weight

    Put down the pink 1-pound dumbbells pronto. Using light weights with dozens upon dozens of repetitions will not boost your muscle mass or your metabolism. Women build muscle in ...

    Do Your Legs Get Bigger From Lifting?

    Fear of getting bigger and muscular is common to many women. Typically, though, this fear is unfounded or based on incomplete observations of others. As a general rule, lifting ...

    Do Kettlebells Develop the Deltoids Well?

    If your sports plans include golf, swimming, racket sports or throwing a ball, your deltoids need to get with the program. This large muscle covering the front, back, top and ...

    The Proper Squat Technique for Heels Coming Off the Floor

    Squatting is a primal movement pattern that all humans learn as young children. It's odd that so many people have difficulty keeping their feet fully on the floor while squatting ...

    How to Weight Train With HCG

    HCG stands for human chorionic gonadotropin, which is a hormone produced by women when they are pregnant. It’s sanctioned for pharmaceutical use as a fertility treatment for ...

    Ideal Percentage of Weight for a Seated Chest Press

    Spending time in the weight room requires more than just showing up -- you also have to put some thought into the deal. The "ideal" amount of weight for any exercise is ...

    Lower Back & Waist Workout

    If you’ve ever suffered from lower-back pain, it’s likely you’re willing to do anything to avoid the discomfort from ever coming back. Strengthening the muscles ...

    How to Combine Workouts for Chest, Back & Leg

    When you combine your chest, back and legs into a single workout, you’re getting almost a full-body workout. This beneficial side effect occurs because many chest exercises ...

    What's a Good Body Fat Percentage for Weight Training?

    As you do your biceps curls, you may hear the guys talking about their body fat percentage and wonder to yourself why you can't get yours that low. You've been lifting regularly ...

    Exercise to Increase the Hips & Reduce the Waist

    Whether it's bikini season or the dead of winter, a small waist and curvy hips are always in fashion. A waist-to-hip ratio of 0.7, in which the circumference of your waist is 7/10 ...

    Do Leg Presses Make Your Butt Bigger?

    It’s not uncommon for the butt to be an area of concern, whether it’s because it’s too big or too small than your desired size and shape. The major butt muscle ...

    How to Exercise the Legs With a T-Band

    No need to worry if you don’t have access to or time for a gym, because you can strengthen and tone all of the major muscles in your legs with a resistance band. A ...

    How to Create a Weight Training Gym Floor Plan

    It is important to spend time planning how to design your weight training gym floor plan in order to create a functional and enjoyable space for workouts. This is equally ...

    The Muscles Worked on a Lateral Bench Press

    If you want a broad chest and big shoulders, the lateral bench press is the exercise for you. A favorite of power lifters and bodybuilders, the bench press is one of the basic ...

    The Difference Between Toned & Muscular Arms

    You've probably seen women in the gym with beautifully lean arms that are just muscular enough to make them look incredibly toned but still feminine and sexy. You've also likely ...

    Gym Cable Exercises

    Cable exercises may often be overlooked in favor of dumbbells and weighted barbells. Though free weights may allow you to move more weight on some exercises and may challenge your ...

    How to Get Bigger Muscles Without Protein

    When it comes to getting bigger muscles, you probably assume you need large amounts of protein. But the truth of the matter may surprise you. “Natural Anabolics” ...

    When You Workout, How Do You Know You Are Building Muscles?

    Hitting the gym and lifting weights can make your muscles bigger so you weigh more. But then again, hitting the all-you-can-eat buffet will also make you weigh more. While your ...

    How to Build Leg Mass With a Bad Back

    Having a bad back doesn't mean you can't gain mass. In order to gain leg mass without injuring your back even more, you must support your back during your lifts. The leg press, ...

    Does Bending Your Legs Help With Pull Ups?

    If you're bending your legs in all directions in an effort to make pullups easier, reassess your training. Regardless of whether you bend your legs or not, you still have to lift ...

    Is It Bad for Your Knees to Squat Below Parallel?

    Fad diets and exercise gadgets come and go like gym memberships, but some exercise misconceptions linger around for a long time like that musky odor in the locker room. One such ...

    How Different Lifting Exercises Affect Your Muscles

    Bending, hoisting, carrying, reaching -- your muscles do more for you in a given day than you may realize. Weight lifting not only can improve your appearance, but more ...

    What Gym Equipment Is Good for Inner Thigh Leg Strength?

    You may never want to crush anyone between your legs like a female Bond movie villain, but you don't want soft, saggy or weak inner thighs, either. Properly called your adductors, ...

    How Much Rest Time for Toning & Bulking Muscle?

    You would imagine that getting buff takes lifting nearly every day. But, while toning and bulking up is going to take some time set aside for your workouts, giving your muscles ...

    Are Squats the Best Way to Build Thigh Muscle?

    Squats are often described as being the king of lower-body exercises, and with good reason -- they use just about every muscle in your legs and also replicate many everyday ...

    What Kind of Lifting Gets Your Muscles Toned?

    If you’re looking to build muscular tone, you can’t be afraid to step into the gym, pick up some heavier weights and go through an intense routine. Muscular tone ...

    Full-Body Workout for Runners

    As a regular runner, you already know that your running habit is good for your heart, lungs and waistline. But, as good as running is, a balanced workout routine needs more than ...

    The Purpose of a Declined Bench Press

    Most often, bench press is done while lying on a flat bench with your back parallel to the floor. By changing it up a bit and doing the exercise while reclined back, you tweak how ...

    What Are the Benefits of "Decline Fly" Exercises?

    The fly exercise lets you spread your wings -- or, literally, your arms -- while you raise and lower a pair of weights and work out your chest and other upper-body muscles. You ...

    Different Exercises to Jump Start the Metabolism & Lose Weight

    Many exercises can jump start your metabolism and help you to lose weight. But the fastest and most effective are resistance-training and cardiovascular exercises. Resistance ...

    Deadlifts Below the Knee

    Add deadlifts into your weight-training workouts and with just that one exercise you'll develop all of the major muscles in your lower body. Deadlifts are considered a compound ...

    Can Bench Pressing Lift Your Breasts?

    If “the girls” aren’t as perky as they once were -- due to weight loss, for example -- you may quite understandably want to explore alternatives to the hassle ...

    Are Calf Exercises Unnecessary?

    To get perfect pins, it's not enough just to have sculpted quads and hamstrings -- you need the calves to match too. If you're struggling to bring your calves up to par with the ...

    Intense Tricep Workout

    Chicken wings, bat wings or turkey wings are some of the unflattering terms used to describe those flabby triceps muscles at the back of your arms. Avoid the curse of jiggly upper ...

    How Much Weight Is Good for Reverse Leg Curls?

    Tight sleek hamstrings go together with toned thighs, hips and butt. The reverse leg curl targets these all-important muscles at the rear of your legs but isn't a particularly ...

    Do Ankle Weights Help Build the Calves?

    Want strong calves? Ankle weights can add resistance to your workout to help you build great-looking legs. You can build your calves with body-weight training, free weights or a ...

    Shoulder Blades and Lat Pull-Downs

    You've seen those women who make a circuit around the gym, simply hitting all of the machines in order and never thinking what they're for or how to use them properly. The fact ...

    What Exercise Is Effective for Increasing Squats?

    The squat is one of the most woman-friendly exercises out there -- good for sculpting a jeans-perfect backside, as well as creating fat-burning muscle and total-body strength. But ...

    Are Hack Squats Bad for the Knees?

    The hack squat is a compound movement which has great functionality and potential for adding lean muscle mass to your lower body. If you practice proper safety techniques ...

    The Best Exercise Machine to Build Thighs & Calves

    You can see them lined up in virtually every gym across the world: gleaming rows of strength training machines, each targeted to a different body part. Among the ones for your ...

    Super Slow Leg Extensions

    Leg extensions are a very effective exercise to develop your legs during traditional training routines, but doing them super slow changes the effect they have on your body. Before ...

    The Best Weight-Training Program for a Flabby Chest

    Poor diet, age-related hormonal changes and lack of exercise are just a few of the things that can cause unwanted body fat in the chest area. According to “Xtreme ...

    Is It Dangerous to Exercise When You're Underweight?

    Although being lean can often be healthy, being underweight poses health risks such as reduced immunity, anemia, bone loss, delayed wound healing and amenorrhea. Many people who ...

    Can Weights on Ankles While Exercising Cause Varicose Veins?

    Varicose veins -- that unsightly maze of blue and purple cords protruding from beneath your skin. They most commonly terrorize your lower legs, ankles and feet, and can be both ...

    How to Lose 15 Pounds by Lifting

    At the core of it, losing weight comes down to numbers: You must expend a higher number of calories than you take in to burn fat and lose weight. Your diet plays a key role, as ...

    Compound Exercises to Gain Mass & Work Muscles

    Fear of muscle development is so 1970s. Fitness-savvy women understand that increasing muscle mass revs up the metabolic rate, enhances the bone structure and looks downright sexy ...

    What Is the Difference Between Full Range of Motion in Exercises & Half Motion?

    Walking into a gym, you will find people who may all have different theories on how to gain strength and size. Some may use the full range of motion for exercises, while others ...

    Does Toning Your Stomach Reduce the Look of Stretchmarks?

    If stretch marks are cramping your style, here's some uplifting news: Those colored streaks on your skin will probably fade all by themselves, even if you do nothing to treat ...

    Serratus Anterior Pushups

    Your serratus anterior muscles connect your shoulder blades to your ribs. Looking somewhat like a serrated knife blade and located along the sides of your chest, this muscle helps ...

    Repetition and Body-weight Exercises

    Body-weight exercises seem to be a no-brainer because you can develop strength and tone without having to go to a gym or getting weights for the house. They’re effective ...

    Weights on Leg Curl Machines

    Fitness facilities will often offer a couple of different types of leg curl machines, allowing you to choose if you want to do the exercise while sitting up or lying face down. No ...

    The Best Exercises at the Gym for Toning Your Legs and Bottom and Flattening Your Belly

    If you're looking to shape your lower body as well as flatten your belly, you're going to need a proper exercise regimen with a good diet. Working out will yield little to no ...

    Do Mass Gainers Make Your Metabolism Slower?

    Mass gainers, also known as weight gainers, are high-calorie supplements that come in powdered form and are intended to help athletes outpace their metabolisms and gain muscle. ...

    Do You Have to Do a Lot of Sets to Get Bigger Arms?

    It's a common misconception that doing set after set after set of strength-training repetitions will increase the size of your arms. It's not about quantity. It's about quality. A ...

    What Is the Ideal Weight for Wrist Curls?

    Wrist curls are a forearm-strengthening exercise. While you don't want Popeye-sized forearms, you do want arms that are proportional from the biceps down to your wrists. Choosing ...

    What Is a Good Weight for Shoulder Presses for Women?

    Shoulder presses are an effective exercise that works multiple sections of the shoulder muscles in one movement. A good weight for shoulder presses varies with each individual. ...

    Do Leg Lifts or Crunches Cause Thigh Pain?

    Anyone working on getting a six pack is familiar with crunches and leg raises. What you may not know is that these kind of abdominal strengthening exercises commonly involve ...

    P90X Biceps Workout

    P90X is an explosive full-body workout program that is advertised as an extreme approach to achieving a new level of fitness in just three months. Separate major muscle groups are ...

    Squeezing the Abs During Back Squats

    While the back squat primarily works your glutes and quads, your abs play an important role in keeping your lower back safe. Together with your lower back and obliques, the ...

    When Do You Notice That Squats Are Working Out Your Butt?

    There’s no question that squats provide the path to an attention-getting butt -- and super-fine legs to boot. And even if your goal is more along the lines of better sports ...

    The Best Machine to Work on a Flat Chest

    The secret to getting a bigger, curvier chest naturally is to build up muscle mass behind your breasts. There you'll find the pectoral muscle group. Strength training your pecs on ...

    Three-Day-a-Week Upper Body Workout Program

    Whether you want to tone up those sagging triceps, firm up your back muscles or develop shapely shoulders, working your upper body three times a week can help you develop the ...

    10 Best Exercises You Never Heard Of

    Many people try to fit exercise into their lives, but struggle to find the right mix to produce the best results while keeping their programs interesting. Combination movements ...

    The Best Exercises to Trim Ankles

    The legs are a problem area for many women, and not just the thighs. Fat deposits in the lower legs can result in a lack of definition between the calf and ankle, creating an ...

    Navy SEALs Weight-Training Routines

    When it comes to a strength-training regimen, it gets no better than the one the Navy SEALs do to get in optimum physical shape to perform their jobs. According to Navy.com, women ...

    The Best Exercise for the Buttocks Using a Bench

    Looking for some new exercises for your butt that you can do with very little equipment? If so, a simple weight bench might be just the tool for you. You can stand on it, place ...

    Does the Hack Squat Put Less Stress on the Spine?

    The hack squat, purportedly named after wrestler George Hackenschmidt, refers to many versions of the squat, either with a barbell, kettlebell or different machines. If ...

    Are Lower Back Extension Machines Good or Bad?

    With most core workouts focusing on the abs, it’s important to put some work in on the other side of your torso. You’ll likely find a couple of back extension machines ...

    How to Boost Your Immune System With Weight Lifting

    When done right, weight training can make you healthier in many ways, including increasing the effectiveness of your immune system. This means that you can live your life with ...

    How Often Should You Exercise the Pectoral & Triceps Muscles?

    If looking good in a strapless dress is what you're after, working out your chest and triceps is an absolute necessity. Before looking for the catch-all answer to how often you ...

    Do Narrow Grip Bench Presses Have Less Shoulder Injuries?

    Weight training is one of those activities that requires a wait-and-see approach. If you perform a bench press and experience shoulder discomfort, you'll know the exercise is not ...

    Does the Fly Exercise Machine Build Bone Density?

    Weight training increases bone density in young women, and may help women in the post menopausal years avoid bone loss and combal osteoporosis, according to a study reported in ...

    How to Get to 20 Pullups Fast

    The pullup is one of those exercises that has been elevated to an almost mythical level, with most women just believing they could never do one, let alone 20. In fact, a set of 20 ...

    The Gym Equipment to Enlarge the Gluteus Maximus

    Your gluteus maximus is aptly named as it is among the strongest muscles in your body. Located on your rear end, it helps drive many of your activities, from biking and running to ...

    Does a Push-Up Use Both the Pushing & Pulling Muscles?

    Your muscles always pull on your bones to create or control movement, but they’re often distinguished between either pushing or pulling muscles based on the type of movement ...

    The Best Bicep Workouts With Hammer Curls

    One of the keys to sexy arms is to tone your entire arm, not just one area. While most women target their shoulders, triceps and biceps, many often forget to tone their forearms. ...

    Squat Stance for Quad & Hamstring Work

    If you want to build lean, defined legs and a beautiful booty, squatting is a must. The squat really is a total lower-body move, hitting virtually every muscle group from your ...

    Eccentrically Working the Arm Muscles During a Bench Press

    As you lower and push the barbell during the bench press, the muscles in your body have to work both concentrically and eccentrically. When they’re contracting ...

    Can Bench Pressing Cause Numbness in Both Arms?

    The bench press is a staple in many women’s exercise regimens, and for good reason. The exercise is extremely effective for building strength and tone in the chest, ...

    Body-Toning Workouts on the Universal Machine

    The universal weight machine, invented by Harold Zinkin, was made popular in the 1970s due to the number of different exercise options possible on that one metal-framed machine. ...

    7 Exercises to Make You Look Great

    If you’re looking to maximize your time in the gym, try a combination of full body strength and plyometric exercises to tone your entire body in one workout. These exercises ...

    Machines for Lateral Raises

    Free weight lateral raises require precise technique and exact hand and arm positioning to effectively work the targeted muscles, with the added distraction of having to balance ...

    The Best Gym Equipment to Tone

    Achieving a toned look comes from a combination of cardiovascular exercise and strength training. While cardio exercise is essential to improve cardiac health as well as burn ...

    Muscular Hypertrophy & Glycolytic Workouts

    Glycolytic training is a primary element in promoting muscular hypertrophy. Glycolytic is a term that refers to the metabolic process in which the body uses glucose or glycogen as ...

    Exercises to Activate Underactive Muscles

    Under-active muscles often lead to poor posture and problems with normal movement. Sitting for long periods hunched over your computer is the main culprit of under-active muscles. ...

    Are Preachers Curls a Good Exercise?

    Preacher curls are the best way to isolate the biceps and work this muscle group without assistance from other muscles or momentum from swinging the weights. From the name of the ...

    Do Muscles Swell After Working Out the Next Day?

    If you're new to weightlifting or just started a new exercise, you may find it difficult to dress yourself the next morning. This is probably due to muscle soreness, and if that's ...

    An Outer Hamstring Workout

    The hamstrings are one of the major muscle groups, located at the back of your upper leg. The hamstring muscles often work closely with the quadriceps muscles at the front of your ...

    How to Use the Keys Fitness Leg Extension Machine

    The machine leg extension is an effective option for strengthening and toning up your legs, but you need to make sure your machine is set up just right for you. The Keys Fitness ...

    Leg Extension Supersets

    It’s a bird, it’s a plane, it’s a superset. No, supersets will not give you the power to fly or x-ray vision, but they will help you gain speed and strength. ...

    What Machine Is Used to Trim the Waist?

    You want to bust the bulge around your waist and wonder which of the many ab machines out there would get the job done quickly. Unfortunately, you can't trim that spare tire into ...

    Bicep Workouts Without Using Forearms

    Working out your biceps without activating the forearms is a difficult task but you can minimize forearm influence in your routine. Certain biceps exercises and specific hand ...

    Types of Muscle Soreness & Chest Pain After a Bench Press

    If you recently started a weightlifting program, way to go. Strength training is an awesome way to get stronger and burn more calories. Sometimes lifting weights, however, can ...

    Hardest Bicep Workout

    Women tend to be less concerned about the "gun show” than men. The main focus is often cardio and lower body. When women do work arms, they often make the mistake of ...

    How Can Water Affect Your Muscles During Exercise?

    Every sport and exercise requires different equipment and apparel. However, one thing all women need is proper hydration -- regardless of the type of exercise. The American ...