7 Best Full Body Workout With Weights Female Can Do

To achieve a strong and healthy body all you need is an exercise routine, and one of the most effective ways to achieve this is getting knowledge about the best full-body workout with weights females can do.

Strength training not only improves physical strength but also boosts confidence and promotes overall well-being. Today we are going to discover how the best full-body workout with weights for females can transform your life, improve your body posture, and make you stronger and healthier.

Contents hide

1 Best Full Body Workout With Weights Female Can Do

1.1 overhead squat press

1.6 Dumbbell crunches

1.7 Renegade Row

Best Full Body Workout With Weights Female Can Do

overhead squat press

The first exercise in our list of Best Full Body Workout With Weights Female Can Do is the overhead squat press which is also known as the overhead squat or overhead squat press. A combination of two exercises which includes lifting a weight overhead while doing a full squat. This workout can target multiple muscle groups at a time which includes legs, core, shoulders, and upper back. This exercise required good mobility, stability, and balance.

This exercise can be performed by any gender group either male or female to improve strength, stability, flexibility, and an overall workout of the body. Take a stat with lighter weight to prevent a lack of stability and focus on mastering the form before attempting heavier loads.

Here’s how to perform an overhead squat press:

Start by standing on a floor, your feet should be shoulder-width apart or can be a little wider, hold dumbbells in each hand at shoulder height and your palm should be facing forward.
Initiate the movement, bend your hips and knees, and lower your body to a squat position. keep your back straight and chest up when you descend,
Lower yourself down until your thigh is parallel to the floor or until your mobility allows
From the bottom of the squat position, push through your heels to stand up at the same time press the dumbbells overhead.
Extend your arms fully so the dumbbells are directly above your head
Take a Hold with dumbbells overhead for a moment, engaging your shoulder and core muscles.
Then lower the dumble at the starting position as you move back to the squat position
Ensure your knees stay in line with your toes and don’t go beyond them.
Push through your feet to stand back up, to return to the starting position.
Repeat the squat press for the desired number of repetitions.

Bicep curl

Best Full Body Workout With Weights Female Can Do: biceps curl

The next exercise on our list of Best Full Body Workout With Weights Female Can Do is bicep curls. Biceps curls is one of the most popular exercise that is beneficial for both male as well as female. This exercise mainly focuses on the biceps brachii muscles located on the front of the upper arms.

Adding biceps curls to your exercise routine is a good decision as it can tone and strengthen your arm muscles. If you are new to strength training or have specific fitness objectives, consider consulting with a fitness professional to design a customized workout plan for better results.

Let us know how to do a basic bicep curl:

You can use dumbbells, a barbell, or resistance bands for bicep curls. If you are a beginner, start with a lightweight and first maintain good form and technique.
To initiate firstly stand up straight and keep your feet hip-width apart, holding dumbbells in each hand and your palm facing forward(a standard grip) or with your palms facing your body (a hammer grip).
Keep your arms fully extended by your sides.
Bend your elbows slowly and with control to lift the dumbbells towards your shoulders
Remember only your forearm should be moving. Keep your upper arm study and close to your body.
Breath out as you lift the weights to the shoulders
Then slowly lower down your arm take your breath in. and return back to the starting position extending your arm fully
Repeat till your desired number of counts.

Single-Arm Row

The next exercise in our list of Best Full Body Workout With Weights Female Can Do is single arm row. Single arm row is one of the most effective strength training exercises that basically focuses on the muscles of the upper back.

It is a mixed exercise that can be beneficial for all gender groups either male or female. This exercise can help to improve upper body strength and posture. consider seeking guidance from a fitness professional to ensure you’re using the correct form and progressing safely.

Here’s how to perform a single-arm row:

Equipment Needed: A dumbbell or kettlebell, A bench or sturdy surface for support (optional)

Steps:

Take a start by selecting a dumbbell of a comfortable weight as per your level. A lighter weight is recommended if you are new to the exercise.
Take position by standing with your feet hip-width apart.
Grab the dumbbell in your right hand and allow it to hang at arm’s length in front of you.
If you have a bench or study surface, you can use it for support.
Place your left knee and left hand on the bench and keep your back straight.
Your left knee should be directly under your hip, and your left hand should be directly under your shoulder.
For doing the rowing movement keep your back straight and your core engaged.
Pull your right-hand dumbbell upward towards your hip keeping the elbow close to your body. Your elbow should be bent and make a 90-degree angle when you reach the top of the movement.
Then lower down the dumble back to the starting point slowly, and fully extend your arms
Then repeat till you reach your desired number of repetitions.

Lateral Raise

Best Full Body Workout With Weights Female Can Do: letral raise

The next exercise in our list of Best Full Body Workout With Weights Female Can Do is lateral raise. Lateral raise is one of the great strength training exercises that basically targets the shoulder muscles, particularly the lateral deltoids. This exercise can be done by both men as well as by women to improve posture and upper body strength.

Add this exercise to your daily routine to get your upper body attractive and strong. If you are new to strength training then consider consulting with a fitness professional to ensure you are using proper form and technique.

Here’s how to perform a lateral raise:

Equipment Needed: Dumbbells (light to moderate weight)

Steps:

Take a start by Standing on the floor with your feet shoulder-width apart in a comfortable, upright posture. Grabe dumbbells in each hand and position your arms at your sides with your palms facing your body. Keep your back straight, your shoulder relaxed, and your core engaged. your elbows should be slightly bent but not locked.
Lift the dumbbell out to the sides while exhaling until your arms are parallel to the floor or slightly below shoulder level.
When your arms are parallel to the floor, take a pause for a moment and focus on squeezing your shoulder muscles to maximize the contraction.
Then slowly lower the dumbbells back to the starting position, returning to the sides of your thighs.
Repeat until your desired number of repetitions is completed
If you feel any pain or discomfort, especially in the shoulders or neck, stop the exercise immediately and reassess your form and weight selection.

Front Raise

The next exercise on our list is front raise. Front rise is a strength-training workout that targets the Front deltoid muscles of the shoulders. This workout improves the strength of the shoulder and also improves the posture of the shoulder.

This exercise can be performed by any gender either male or female. This is one of the best exercises that targets the front side of the shoulder. If you’re new to strength training consider consulting with a fitness professional to ensure you’re using proper form and also to do workouts that work best for your body.

Let’s get to know how to perform a front raise:

Equipment Needed: Dumbbells (light to moderate weight)

Steps:

Take a start by standing with your feet shoulder-width apart in an upright posture. Grab the dumbbells in each of your hands allowing your arms to hang at your sides with your palms facing your thighs.
For getting to the start position keep your back straight, core engaged, and shoulder relaxed. Your shoulder should be a little bend but not locked.
While maintaining the slight bend in your elbows, lift the dumbbells in front of you until your arms are parallel to the ground or slightly below shoulder level. Remember to breathe out while lifting the dumbbells.
Keep your wrists in a neutral position during the movement
When your arms are parallel to the floor take a pause for movement and focus on squeezing your front shoulder muscles to maximize the contraction.
slowly lower the dumbbells back to the starting position, returning them to the sides of your thighs. Breath in during this movement
Repeat till you complete your desired number of repetitions.

Dumbbell crunches

The next exercise from the list of Best Full Body Workout With Weights Female Can Do is Dumbbell crunches. Dumbbell crunches are just a variation of regular crunch exercises that include the use of dumbbells which add resistance and intensity to the abdominal muscles.

Dumbbell crunches basically focus on the front part of the abdominal muscle. This exercise can be useful to add to your workout routine that helps to strengthen and tone up the front side of abdominal muscles.

select a comfortable weight that allows you to do this exercise in proper form and in controlled form. You can use different dumble weights as per your level to adjust the level of resistance.

If you have any back or neck issues or facing any problems during the exercise, it’s essential to consult with a healthcare or fitness professional before attempting any exercises that involve lifting the head and shoulders off the floor.

Let’s learn how to perform dumbbell crunches:

Equipment Needed for this exercise: Dumbbells (light to moderate weight)

Start by lying flat on your back on any comfortable surface bend your knees and keep your feet flat on the floor in hip width apart distance.
Hold dumbbells of chosen weight in your hands, Allowing your arms to extend upward straightly toward the ceiling. Your palms should be facing each other, and your arms should be perpendicular to the floor.
Engage your core muscle to maintain stability.
Start crunch moment by lifting your upper body off the mat by contracting your abdominal muscles. Remember to breathe out during this movement.
when your shoulder blades are off the ground, take a pause for a moment and focus on squeezing your abdominal muscles to maximize the contraction.
Then lower your upper body slowly back to the starting position. Keep your lower back in contact with the floor as it is.
Aim for 2-3 sets of 12-15 repetitions, depending on your fitness level and goals.

Renegade Row

The next workout for women is “renegade rows”. Renegade rows are a type of exercise that focuses on multiple muscle groups in your upper body and core which includes your back muscles, shoulders, and core muscles. This exercise are good for both men and women because this exercise helps to make your upper body stronger and increases strength and stability in your upper body and core. Remember to do this exercise with the right technique and choose a weight that is comfortable for you to let you work out safely and correctly for your body.

Let’s know how to do a renegade row workout:

Equipment Needed: you need two pieces of equipment for doing this workout, Dumbbells or kettlebells and an Exercise mat (optional)

Steps:

Take a start by placing two dumbbells on the floor, your hands must be shoulder width apart. Initiate taking a high plank position with dumbbells in your hand.
Your hand should be directly under your shoulder and your body should be forming an imaginary straight line from your head to your heels.
Stabilize your core by engaging your core muscle to maintain a stable plank position
For rowing movement life one dumble off the floor, pulling it towards your hip. Exhale when you lift the dumbbell.
Squeeze your shoulder blades together at the top of the row to maximize the contraction in your back muscles. Maintain a proper balance and stability while doing a rowing motion.
Now lower the dumbbell to return to the starting position and Inhale when you lower it back to the floor
Repeat it and lift your hands one by one perform 2-3 sets of 8-12 repetitions on each arm

When you use lighter weight and do higher repetitions it will help to improve your muscle endurance, and when you use higher weight with fewer repetitions this will help in improving muscle strength

Here Are the Best Full Body Workout With Weights Female Can Do