Suggested Strength-Training Moves for Women
- barbell exercises
- single-leg deadlifts
- squats
- deadlifts
- body-weight exercises
- pull-ups
- chin-ups
- inverted rows
- push-ups
- ballistic exercises
- kettlebell swings
- cleans
- snatches
- battle ropes
pictured: Battle Ropes
More: 4 Strength Exercises for Time-Strapped Runners
The rep and set schemes are built with the goal of gaining pure strength that will help increase endurance performance. Perform four to six sets of three to five reps of barbell exercises like squats, deadlifts and single-leg deadlifts. This allows you to build pure strength without building bulk.
Complete higher reps, such as four to six sets of five to 25 reps, of body-weight exercises. Ballistic exercises are often done in rounds, for example, 20 seconds to 3 minutes and up, depending on performance goals.
These workouts integrate the entire body, improve balance, and build mental toughness.
Beginner-to-Intermediate Workout
Warm-up: Foam-roller exercises and joint-mobility drills for 10 to 15 minutes
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