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Looking to burn some fat, bust some flab, and build slim, sexy muscles? Here are a few things you need to know.

Weightlifting Isn’t Just for Bodybuilders

Many people think women who weight lift end up looking like female bodybuilders, but women just do not have the testosterone it takes to get bulky without going to extreme measures. Instead, by strengthening your muscles, you will become shapelier and avoid health problems such as low bone density, a hunching spine, and the natural weakening of muscles that happens with aging.

Go Big or Go Home

Many women make the mistake of doing lots and lots of reps with tiny weights. The truth is, the best way to build feminine muscle is the same way men do it - by lifting heavy weights at low repetitions. Take squats for example: doing 3 sets of 12 reps with 5 pound weights is not as much weight training as it is cardio. Instead, to increase your strength and tone, do 3 sets of 8-10 reps with as heavy of a weight as you can and still get through your reps.

Listen to Your Body

With all that said, most women aren’t strong enough to start out at 60 pound weighs. Start your exercises at a weight you can handle, even if it’s just using body weight and no “weights.” Increase your weight every session if you can, working your way up and getting stronger every time. Muscles do not improve without increased weight.

Get a Good Program

Using a weightlifting program is a good way to make sure you get a balanced workout that doesn’t neglect important muscles. Some great programs are The New Rules of Lifting for Women(, $12.24) and Curves(see for locations.) The New Rules of lifting has step by step instructions on each exercise, as does The Women’s Health Big Book of Exercises(, $14.36.) A quick search on can also yeild some helpful video explainations.

Some Basic Exercises

  1. Squats - These can be done with barbells or dumbbells, or with just body weight if necessary. With a barbell, hold the bar over the back of your shoulders, and with dumbbells hold them down at your sides. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Push yourself back up to starting position. These are great for your butt and legs.

  2. Deadlifts - These are similar to squats, except the dumbbells or barbell is held in front so it works your glutes and hams. Be careful not to round your back.

  3. Shoulder Press - Stand with your feet shoulder width apart and your arms at your shoulders holding a barbell or dumbbells. Push the weights up until your arms are fully extended above your head, then return to starting position.

  4. Swiss Ball Crunch - lay down with your back on a swiss ball and your hands behind your head. Lift your torso in a straight line (don’t bend your neck) to perform the crunch, then lower back to starting.

  5. Push Ups - If you cannot perform a push up, try an incline push up by placing your hands on a bench or stair. The greater the incline, the easier the push up. Reduce the incline as you get stronger until you’re able to do regular push ups.

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12y ago
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12y ago

A woman bench presses the same as a man would, many girls i lift with do it all the time.

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12y ago

bout hundred

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Q: How much should a girl be able to bench press?
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How much should 15 yr olds be able to bench press?

I am a teenage girl with limited regular physical activity, but I started taking weights gym in September. My max bench is 100lbs and I am one of the stronger girls in my class.

How much should you bench press if your 15 and weigh 13o pounds?

If your a guy then you should bench up to 145 & if your a girl you should bench up to 95 or more. However, that generalization really depends on your height and body type. If you are tall or overweight, then you will press less than someone who is shorter or stockier, respectively.

How much weight can an average eighteen year old girl lift?

The average 18 year old female in good shape should be able to lift at least 30 pounds with no effort. To bench press, it should be anywhere between 20 to 50 pounds.

How much weight can an average freshman girl lift in bench press?

15% less than your weight if it's a girl.

If I can bench press 110 5 times what's my max?

Not much about the same of a 15 year oldanorexic girl.

How much can a freshman bench press?

that all depends on your bady structure build and how often and how much you exersice but do not push yourself over your own limit... I would say for a guy 80-150lbs and girl 40-120 I agree somewhat with the above answer, but 120 for a freshman girl is ALOT. Any woman who can legitamately bench press that, regardless of her age, has my wicked respect. I know some guys who, as freshmen, could bench press 345 pounds, while weighing 240. But others I knew bench pressed only the bar, so i agree there is a wide range of capability. I would say that a very impressive bench press for a freshman male is 200 pounds and up. For a girl, 90 pounds and up is similiarly impressive. Boy, the above poster sure has some high expectations in the bench press..... >.<

How much should a 15 year old boy bench?

All people have different body structures. If they have broader shoulders then 25- 45 pounds and if there more slim the 15-20

99 pounds is to heavy or to light for a girl who is 5ft and 12 years old?

Oh yes it is. I bench press that much. But I am a boy. Plus I am 15 years old. I am 5'9. I was 5'8 last year when I started bench pressing.

How does a wimpy 8th grade girl grow arm muscle?

to build muscles for anything are..........squats,bench press,lifting waits,crunches,pull ups,sit ups,and push ups.

How do you beat girls toilets lego Harry Potter?

Just stand in front of the painting by the statue and press Z, it will turn your person into a girl, then go in front of the girl's bathroom door and press Z then you'll be able to get in.

How much can Tamina bench?

Tamina is a powerful girl with a huge biceps She can bench atleast 230lbs(105 kg)

When was Stop Press Girl created?

Stop Press Girl was created in 1949.