I’m going to share with you a female weight lifting guide that should help you be a better training and give you a more explosive workout.

Bench Presses: You’re going to find yourself a bench and lie back on it. Grab the barbell above you and hold it at shoulder width. Push it up in the air and let it come down slowly. As it comes down, cock your elbows out. This should give you great form.

Squats: Find yourself a squatting rack and put your select weight on it. You’ll want to get under the bar and have it lie right behind traps and on top of your shoulder blades. From this point you squat up and down. This is a really good for the legs and lower back.

Bent Over Rows: This is a simple exercise where you’re going to get a barbell and have it lying on the ground in front of you. Bend down and pick it up, raise your backs incline to roughly 30-45 degrees, keeping it straight. Pull the bar up to your chest, all the while keeping your elbows tucked in.

This female weight lifting guide should help you become a more effective weight lifter. Use this wisely and apply all of these exercises. If you need more exercises that you can use, check out strength training for women.