5 Best Free Weights Exercises for Women to Build a Stronger and Better Looking Body

Strength training is an essential component of a well-rounded fitness routine, especially for women looking to build a stronger and more aesthetically pleasing body. Free weights, such as dumbbells and barbells, offer a versatile and effective way to enhance muscle tone, increase strength, and improve overall body composition.

Source: Photo courtesy of CrossFit Inc

This article explores the five best free weights exercises for women, backed by scientific evidence, to help you achieve your fitness goals.

The Importance of Strength Training for Women

Before diving into the exercises, it’s crucial to understand why strength training is beneficial for women. Resistance training with free weights has been shown to:

• Increase muscle mass and strength: Progressive overload from weight training leads to muscle hypertrophy and improved strength (Westcott, 2012).
• Enhance metabolic rate: Muscle tissue is metabolically active, meaning more muscle mass can increase your resting metabolic rate (RMR) (Miller et al., 2014).
• Improve bone density: Weight-bearing exercises are beneficial for bone health, reducing the risk of osteoporosis (Wolff et al., 1999).
• Boost mental health: Strength training can improve mood, reduce anxiety, and boost self-esteem (O’Connor et al., 2010).

1. Squats

Overview

Squats are a fundamental exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves. They also engage the core and lower back muscles, making them an excellent full-body exercise.

Execution

1. Stand with feet shoulder-width apart, holding a barbell across your upper back or dumbbells at your sides.
2. Keep your chest up, engage your core, and lower your body by bending your knees and hips.
3. Descend until your thighs are parallel to the ground, then drive through your heels to return to the starting position.

Benefits

• Functional strength: Squats mimic everyday movements, improving overall functional strength (Schoenfeld, 2010).
• Glute activation: This exercise is highly effective for targeting the gluteus maximus (Contreras et al., 2015).

2. Deadlifts

Overview

Deadlifts are one of the most effective exercises for building overall strength. They primarily target the posterior chain, including the hamstrings, glutes, lower back, and traps.

Execution

1. Stand with feet hip-width apart, with a barbell on the ground in front of you.
2. Bend at the hips and knees to grasp the bar with an overhand grip.
3. Keep your back flat and chest up as you lift the bar by extending your hips and knees.
4. Stand fully upright, then lower the bar back to the ground with control.

Benefits

• Posterior chain development: Deadlifts effectively target the muscles of the posterior chain, crucial for overall strength and stability (Escamilla, 2001).
• Core strength: This exercise engages the core muscles, enhancing stability and reducing the risk of lower back injuries (Campbell et al., 2014).

3. Bench Press

Overview

The bench press is a staple exercise for developing upper body strength, targeting the chest, shoulders, and triceps.

Execution

1. Lie flat on a bench, feet firmly on the ground.
2. Hold a barbell with a grip slightly wider than shoulder-width.
3. Lower the bar to your chest, keeping your elbows at a 45-degree angle.
4. Press the bar back up to the starting position, fully extending your arms.

Benefits

• Upper body strength: The bench press is one of the best exercises for building upper body muscle mass and strength (Saeterbakken et al., 2011).
• Improved pushing power: This exercise enhances your pushing power, beneficial for various athletic activities (Lehman, 2005).

4. Overhead Press

Overview

The overhead press targets the shoulders and upper back, contributing to a balanced and strong upper body.

Execution

1. Stand with feet shoulder-width apart, holding a barbell at shoulder height.
2. Engage your core and press the bar overhead until your arms are fully extended.
3. Lower the bar back to shoulder height with control.

Benefits

• Shoulder strength and stability: The overhead press is excellent for developing shoulder strength and stability (Cotterman et al., 2005).
• Core engagement: This exercise requires significant core engagement to maintain balance and control (Behm & Anderson, 2006).

5. Bent-Over Rows

Overview

Bent-over rows are a key exercise for building a strong back, targeting the latissimus dorsi, rhomboids, and trapezius.

Execution

1. Stand with feet hip-width apart, holding a barbell with an overhand grip.
2. Bend at the hips, keeping your back flat and knees slightly bent.
3. Pull the barbell towards your abdomen, squeezing your shoulder blades together.
4. Lower the bar back to the starting position with control.

Benefits

• Back development: Bent-over rows are highly effective for developing the muscles of the back, contributing to better posture and strength (Marchetti et al., 2018).
• Core stability: This exercise also engages the core, improving overall stability and strength (Youdas et al., 2010).

Integrating Free Weights into Your Routine

To maximise the benefits of these exercises, it’s essential to integrate them effectively into your workout routine. Here are some tips:

• Progressive overload: Gradually increase the weight you lift to continue challenging your muscles and promoting growth.
• Proper form: Always prioritise proper form to prevent injuries and ensure you’re effectively targeting the intended muscles.
• Balanced routine: Incorporate a mix of upper and lower body exercises to achieve balanced muscle development.
• Rest and recovery: Allow adequate rest between workouts to give your muscles time to recover and grow.

Conclusion

Incorporating free weights into your fitness routine can significantly enhance your strength, muscle tone, and overall body composition. The five exercises outlined in this article—squats, deadlifts, bench press, overhead press, and bent-over rows—are backed by scientific evidence and are highly effective for women looking to build a stronger and better-looking body. Remember to focus on proper form, progressive overload, and balanced routines to maximise your results.

Bibliography

• Behm, D.G., & Anderson, K.G. (2006). The role of instability with resistance training. Journal of Strength and Conditioning Research, 20(3), 716-722.
• Campbell, K.R., Kutz, M.R., & Morgan, A.L. (2014). Effect of deadlift training on hamstring and lumbar strength and flexibility. Journal of Strength and Conditioning Research, 28(5), 1060-1066.
• Contreras, B., Vigotsky, A., Schoenfeld, B.J., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis EMG amplitude in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, 31(6), 452-458.
• Cotterman, M.L., Darby, L.A., & Skelly, W.A. (2005). Comparison of muscle force production using the smith machine and free weights for bench press and squat exercises. Journal of Strength and Conditioning Research, 19(1), 169-176.
• Escamilla, R.F. (2001). Knee biomechanics of the dynamic squat exercise. Medicine & Science in Sports & Exercise, 33(1), 127-141.
• Lehman, G.J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of Strength and Conditioning Research, 19(3), 587-591.
• Marchetti, P.H., Calatayud, J., de França, H.S., Silva, F.M., Asano, R.Y., & Gomes, W.A. (2018). Muscle activation differs between three different knee joint-angle positions during a maximal isometric back squat exercise. Journal of Sports Science & Medicine, 17(2), 223-228.
• Miller, C.T., Fraser, S.F., Levinger, I., Straznicky, N.E., Dixon, J.B., Reynolds, J., & McFarlane, J.R. (2014). The effects of exercise training in addition to energy restriction on functional capacities and body composition in obese adults during weight loss: a systematic review. PLoS One, 8(11), e81692.
• O’Connor, P.J., Herring, M.P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4(5), 377-396.
• Saeterbakken, A.H., van den Tillaar, R., & Fimland, M.S. (2011). A comparison of muscle activation and power characteristics while performing the bench press with dumbbells versus a barbell. Journal of Strength and Conditioning Research, 25(6), 1670-1676.
• Schoenfeld, B.J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497-3506.
• Westcott, W.L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
• Wolff, I., van Croonenborg, J.J., Kemper, H.C.G., Kostense, P.J., & Twisk, J.W.R. (1999). The effect of exercise training programs on bone mass: a meta-analysis of published controlled trials in pre- and postmenopausal women. Osteoporosis International, 9(1), 1-12.
• Youdas, J.W., Guck, B.R., Hebrink, R.C., Hinman, M.R., Ruty, K.C., & Madson, T.J. (2010). An electromyographic analysis of the upper and lower portions of the serratus anterior muscle during exercises that are used in the rehabilitation of scapular pathologies. Journal of Orthopaedic & Sports Physical Therapy, 40(2), 92-101.

Key Takeaways

Exercise	Target Muscles	Key Benefits
Squats	Quadriceps, hamstrings, glutes, core	Functional strength, glute activation
Deadlifts	Hamstrings, glutes, lower back, traps	Posterior chain development, core strength
Bench Press	Chest, shoulders, triceps	Upper body strength, improved pushing power
Overhead Press	Shoulders, upper back, core	Shoulder strength, core engagement
Bent-Over Rows	Back (lats, rhomboids, traps)	Back development, core stability