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Your Ultimate Guide to Upper Body Workouts for Women
Ladies, it's time to give your upper body some love. Let's ditch the outdated idea that lifting weights will make you bulky. Instead, let's embrace workouts designed to strengthen, tone, and sculpt your arms, shoulders, back, and chest. Discover how it can transform not just your physique but your confidence too.
Some Upper Body Workout Benefits
Including routines that focus on your upper body in your regular workout can have multiple benefits beyond toned arms and improved strength. Here are some of the core benefits of an upper body routine.
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A workout that includes lifting weights helps you build lean muscle mass, which increases your metabolism, helping you burn more calories even at rest. However, this doesn't mean you'll get bulky; instead, you'll develop toned, sculpted muscles and give you that strong and confident feeling.
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Forget hunching over your computer or phone! Strengthening your back and shoulders helps you stand taller with your head held high, which not only improves your posture but also boosts your confidence.
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Strong muscles help to stabilise your joints and protect them from injury. This isn’t just important for your workouts but also impacts your daily life, whether you're taking the stairs or simply reaching for something on a high shelf.
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The Best Upper Body Workouts
If you’re ready to get started the good news is, you don't need a ton of fancy equipment to get amazing results. Here are a few key exercises you can do at home or at your local Gym Group gym:
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Push-ups: These are a classic for a reason. They work your chest, shoulders, triceps, and core. You can start on your knees if need to, and gradually work your way up to full push-ups as you get stronger.
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Dumbbell rows: These target your back muscles and as a result help to improve your posture. If you don't have dumbbells on hand, you can also use resistance bands.
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Overhead press: This move is great for strengthening your shoulders and upper back. You can use dumbbells, a barbell, or even water bottles for resistance!
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Biceps curls: Perfect for sculpting those arms. Again, dumbbells or resistance bands can be used here.
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Triceps dips: Use a chair or bench with dumbbells to work on the muscles at the back of your arms.
Mix things up!
Don't be afraid to experiment with different exercises, rep ranges, and training styles. Circuits, supersets, or even bodyweight workouts can keep things interesting and challenge your body in new ways.
The most important thing is to find what you enjoy!
The Perfect Beginners Upper Body Workout for Women
Whenever you’re starting out with a new workout routine it is best to keep things simple, keep the weights low and don’t push yourself too far, too fast! Here’s a great beginner workout to target your whole upper body.
UPPER BODY | Exercise | Description |
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Warm-up |
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Workout (Rest 30-60 secs between sets) |
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Cooldown (5 Minutes) |
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prioritise proper form to avoid injury
Choose weights wisely
It’s important to select a weight that challenges you but allows you to complete all reps with good form. You’ll be able to gradually increase the weight as you progress
Final Thoughts
Remember, it's normal to feel some muscle soreness, especially when you first start new exercises, but if you experience any real pain, stop your workouts and rest. Don’t forget to warm up before your workout and cool down afterwards to help prevent injuries.
Building a strong, sculpted upper body is a journey, so embrace the process and celebrate your wins. Ready to show the world what you're made of? Join your local gym today and check out our wide range of equipment and upper body blast classes!