You’ve probably already heard that strength training is essential for both lose weightas for keep the body toned and avoid weakness and loss of muscle mass with the passing of the years. That is why more and more women decide to integrate weights into their exercise routine.

They were left behind myths like that strength routines are only for men because they give a lot of volume and make the female silhouette lose femininity. Therefore, this routine full body strength training with weights is ideal to start taking care of yourself.

7 basic exercises with weights to do at home

This is the routine that the coach Paulina Candano It is recommended as a basic guide for those who train at home and are starting out with weights. The coach recommends doing 3 series with these 7 exercises with dumbbells, three days a weekfor a start:

1. Lunge or stride

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Perform 8 strides with each leg in each series and you will be working legs, glutes and core.

• Pay attention to: Keep your feet hip-width apart, not aligned. Keep your torso upright and distribute your weight well between the heel of your front foot and the ball of your back foot.

2. Rowing

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Perform 12 repetitions to work arms, back, abdomen and activate legs.

• Pay attention to: lean your torso forward slightly, keeping your back straight and core activated. Direct the dumbbells toward your torso while squeezing your shoulder blades.

3. Biceps curl

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Perform 12 repetitions of this exercise which will allow you to gain strength and definition in your arms.

• Pay attention to: Keep your elbows close to your body and avoid moving your torso to lift the dumbbells. Concentrate effort on your arms and not your back.

4. Triceps kick

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Perform 12 repetitions of this exercise with dumbbells with which you will achieve greater arm definition and be able to prevent the famous «bat wings».

Pay attention to: lean the torso forward, with the elbows fixed at the sides. Extend your arms completely back so that they are parallel to your trunk and squeeze your triceps at the end of the movement for more effectiveness.

5. squat or squat

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The expert recommends doing 12 repetitions of this complete abdominal and lower body exercise that gains intensity with the dumbbells.

• Pay attention to: Keep your feet shoulder-width apart and toes slightly outward. Drive your hips back and down as if you were going to sit down on each descent, without allowing your knees to tuck inward.

6. Shoulder press

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In this case, Paulina Cándano recommends carrying out 10 lifts with each side to strengthen shoulders and back.

• Pay attention to: Hold the dumbbells at shoulder height with your palms facing forward. Push up without raising your shoulders, always ending with your arms near your ears.

7. Chest press

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According to the coach, you must do 12 repetitions in each series of this exercise that works especially pectoral.

• Pay attention to: You must lie down on a bench or on the floor and lower the dumbbells under control. They don’t go down right next to your shoulders, but a little more towards your waist. When lifting, push up without locking your elbows.

The coach recommends starting this routine with little weightwith dumbbells that allow you to control the movement, and focus on the technique in each repetition. Only then will you see results!

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