Women need to exercise upper body: 5 good reasons!

Women love to build the lower body, and some women just do the lower body.

Wrong, there are many women who do not exercise the upper body because they think they will swell like Arnold Schwarzenegger. That's right, don't panic ladies!

Meg Squats (MS Bikini Olympia) and Mattie Rogers (weightlifter) have a very nice lower body, but also train the upper body. To have a stronger, healthier, more beautiful body, you have to work ALL your muscle groups. Whether you are a man or a woman, this includes upper body workouts and more than a few arm workouts per month, or 1.5 kg side heights.

Discover others bodybuilding programs for men and / or women here.

Beauty and muscle

This is probably the answer that is often given by women when asked why they do not work with the upper body: "not to be like a man".

Do not fall into this urban legend, the hormones of women and their physiology are ultimately what determines their strength and muscle development. A man and a woman do not have the same size of muscle fibers or have the same amount of lean tissue.

In fact, on average, women only have approx. a tenth of testosterone for men. Women with higher testosterone levels than other women may tend to develop more muscle faster, but all women can exercise the upper body without becoming a Hulk. In addition, since you are not a professional bodybuilder, you have nothing to worry about.

To improve your body and have a firmer, "athletic" body, wanted by so many women, you need to build your back, biceps, triceps and your deltoids!

Let there be five good reasons to build your upper body.

1 Benmodellering

Bone modeling and rebuilding is the process whereby bones adapt to stress by changing their size and shape by removing weak or damaged bone tissue. When the muscles contract towards the bones, this creates stress that strengthens the bones against contractions.

The stronger your muscles, the stronger your legs need to be to handle muscle contractions. Leg modeling helps prevent breakage and reduces the risk of osteoporosis.

2 Connective

Ties, tendons and cartilage hold your bones together. These joints can hurt themselves when they become unstable.

Strength training in the upper body strengthens the connective tissue considering:

  • elbows
  • shoulders
  • At the neck
  • From the spine
  • cuffs
  • hands

This improves joint integrity and stability and helps prevent personal injury.

3 Fat loss and muscle growth

Strength exercises (weight training) increase lean mass while by reducing fat reserves. The more lean muscle mass you have, the more metabolic your body becomes.

A metabolically active body will increase metabolism, fat oxidation and energy consumption in the form of calories. It means that you burn more calories and fat just because you have more muscle.

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4 Stronger, more insurance

When you are stronger, it logically increases your confidence and self-esteem. In a scientific study in the American Journal of Health Promotion, researchers found that women who exercise 3 days a week improved their body image more than those who went 3 times a week.

Don't get me wrong, it's great to walk on a mat, but to feel stronger muscular, physically, is unique to the body and mind.

5 Life easier

Although we like to combine strength with strength training in the gym, the power of the upper body simplifies the daily tasks. You can reorganize your living room furniture without help, carry your shopping bags much easier, move heavier items and much more. That is a reality.

Being strong gives you a kind of independence that sometimes lets you meet the challenges of everyday life.

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Upper bodybuilding programs for women

Give way to action! We offer an upper body workout for women (though everyone can do it), broken down into push and pull sequences. This workout program allows you to build equal muscles in your pecs, shoulders and arms during the week.

For Exercise A, focus on pecs, triceps or shoulder exercises. These movements use the chest muscles or deltoids (shoulders) as the main muscle, while using triceps and trapezius muscles.

For Exercise B, perform pulling movements such as the rudder. These movements involve the back muscles, including trapezoids and rhomboids, mid-back latissimus, and downward spinal nerves. The biceps are secondary muscles in pulling, and the curl variants are in the pulling category for this program.

Now that you understand the structure of these two workouts, we recommend doing them once a week, every 3 days, for 4 to 6 weeks. You can work your upper body on your lower body for days without worry.

Bodybuilding Program A

1 super

Dumbbell bench press

3 sets, 8 to 10 reps

Dips (position for pectorals)

3 sets, 8 to 10 reps

2 super

Dumbbell shoulder press, one arm

3 sets, 8 to 10 reps

Moving dumbbells

3 sets, 8 to 10 reps

3 pumps

3 sets, 8 to 15 repetitions

4 Dumbbell triceps extension lying on the bench

3 sets, 6 to 8 repetitions

Bodybuilding Program B

1 Supine pull-ups

6 to 10 assisted repetitions


5 sets, 2 to 3 repetitions

2 super

Rowing an arm dumbbell (one arm raised row)

3 sets, 8 to 10 reps

Dumbbell biceps curl up

3 sets, 8 to 10 reps

3 super

Face draw (rope + pulley)

3 sets, 6 to 8 repetitions

Seated bent over rear partial lift

3 sets, 8 to 10 reps

4 Rowing alternatif (alternating renegade row)

3 sets, 5 to 7 repetitions

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