Strength training for a fit girl

Strength exercise usually involves the training of several muscles between the upper and lower limbs. There are several sophisticated types of equipment required for the training and many instructions to adhere to. An exercise that enhances strength is a general workout that enhances your general wellbeing; there is an increment in muscle fibres and the ability of the muscle to use up protein kinase. It is therefore essential that the trainee should consume high protein foods.

Beginners may find strength training somewhat stressful because it requires exercising all the muscles in the body. For an individual to attain fitness, the need for consistent practice or exercise and proper dieting can’t be ignored.  

However, the training is usually scheduled for three days a week to avoid over-working the muscles which can eventually lead to muscle tear. The days in between were strategically placed to help prevent overexertion and also give time for muscles to repair. You must see your doctor before you start strength exercising.

The process of strength training can be stressful especially for beginners but this article will help you through the process.


Getting started with strength require you to start with precise programs. Since it’s a marathon, not a sprint there is a need for you to do it slow and steady. There is a gradual change in reps and sets that is; 

  • Reps mean how many times do you repeat the same exercise program WHILE
  • Sets: This is the total number of repetitions performed for each program.

The goal is to build all the muscles of the body, which help you perform well in your day-to-day activities with little to no stress. You need to start from the basics.  It is important to start with simpler routines and goals that are achievable.

There are several ways you can achieve strength training but weight-lifting is key in the game of strength-building. For starters, begin with the lightweight. Increment in kilogram is important during the journey of strength building. To avoid muscle strain, tear or swear there is a need for you to regulate the amount of kilogram that will be lifted. 

The following are things to start with:

Warm-Up: It is crucial to warm up before you start an exercise session because warm muscles are less prone to injuries. Try and engage in about 7 – 10 minutes of cardio-respiratory warm-up exercise. Do your warm-up program lifting light weights with your gaze set on the goal and good form. You have a good form when you have improved muscles that can tolerate stress with less susceptibility to injuries of any form. It is essential to challenge yourself but make sure you don’t overwork yourself with the load. The focus of the exercise from the beginning isn’t to build instant abs packs or broad shoulders but the essence of the training for the first few weeks is to get familiar with the training process. Certainly, you can’t build your lean muscles into the rigid and firm muscles you fantasize about over-night.

Choose your Exercise Routine: You need to choose wisely the kind of exercise you like to adopt. The table below will help you sort your exercises easily and faster and possibly you will need a trainer to help through the process.


The table below shows a group of muscles with exercises that help such muscles:




Pelvic tilts, Crunches, Wood chops, Reverse crunches




Hammer curls, Concentration curls, Biceps Curls




one-arm row, back extensions, lat pulldowns




Push-ups, Bench press, Chest press




overhead press, lateral raise, front raise




triceps extensions, dips, kickbacks


Lower Body


Lunges, squats, leg press, calf raises, deadlifts


As a beginner, all you need is to do is to choose at least one of the exercises and practice it constantly. There is a standard recommendation that individuals should focus on developing large muscles before the smaller ones. Though, you can still enjoy your exercise regardless of the set standard in a random pick of programs.



The Strength Exercise Table:

It is a gradual process to achieve your goal of becoming strong and fit. There are some things to put into consideration when going through this routine. Part of what you should do is to take note of your progress from the first day to the last day of the exercise. Have a diary and keep the records of the pre-exercise circumferential measurements of all your muscles and keep updating the record to keep a tab on your muscle development.  You can seek help from an expert with this.

Achieving that feat requires at least 2 to 3 days per week of training (exercise isn't advisable to leave room for muscle repair). You can go through some routine exercises as tabulated below.




Suggested Weight


Back Extensions




No Weight


Chair Squats




No Weight


Chest Flies




5-10 Ibs






No Weight

Lying Triceps Extensions




No Weight

Seated-Band Biceps Curls




Resistance band


Seated-Band Rows




Resistance band


Side-Step Squats


12 (Right-Left)


Resistance band


Vertical Leg Crunches




No weight


Wall Push-ups




No Weight



  • The Set and Reps: There must be at least 1 - 2 minutes of rest between each set and a day off after every day’s workout.






For muscle endurance and health


12 -16


1 - 3




For Body Fat and Build Muscle


8 – 12


1 – 3

2 – 3






For Muscle Gain


4 - 8


3 – 4



Research shows a large percentage of women prefer cardio-respiratory exercises to strength training. They tend to shy away from strength exercise because it is quite their stretch unless they are athletes. It is unsurprising because naturally, women have low production of testosterone which is the male hormone and it helps in building big muscles. Knowing the health-benefit of bulky muscles inspires you to undergo your strength training. The exercise can be enjoyable for both males and females as they work towards utmost fitness.