Why Should Women Train Upper Body

Plus: Beginner-friendly workout routine you can start right away

You want to get fit, have those impressive curves, and have a flat tummy.

But you don’t want to look bulky. Or have enormous shoulders and back. That’s not your way to be feminine. It doesn’t make you feel beautiful.

In this case, should you train your upper body?

YES. Absolutely.

Although, if you don’t want to become a muscular bodybuilder, I get your point. I don’t want either.

However, you don’t get to that point by doing a few bicep curls and push-ups weekly. 

Professional bodybuilders and athletes spend so much time (like all their time) and effort to look this way.

Do you think you can build that much muscle by mistake?

The answer is clear: no.

To look like a super muscular woman, you have to train in a particular way and eat the right foods at a specific time. 

Working out your upper body can only improve your overall fitness performance and life in general.

Let’s dive deeper into the topic: how exactly upper body training will improve your life, five reasons you should train your upper body right now, plus an example upper body workout routine.

How exactly upper body training will improve your life plus: 5 reasons why you should do it

It helps you lose weight.

Cardio and eat restriction are not the only things that support your weight loss journey.

You’ll be surprised that weightlifting is much more effective (and fun) if you want to look and feel better. 

Weight lifting helps you burn calories while building lean mass. So you know you’ll be burning just the part you don’t want on your body - fat. 

Also, when you burn more calories, you need more energy, aka food.

So, you can eat a little more while building lean muscle and look stunning.

It makes your body look proportional.

I bet you’ve seen men who have an admirable upper body - big shoulders and back, and sexy pumping chest muscles.

Then you look down and see his thin legs. You’re even wondering how a massive upper body is holding onto those legs.

Women are genetically stronger in their lower bodies. That’s why we prefer to train legs and glutes - it’s biologically easier.

Also, the trend of building the perfect booty makes you choose lower body exercises.

If you still wonder how to grow your glutes and which the best exercises are, this article will explain it all.

But you don’t want to look like those men. The more proportional your body is, the more fantastic you’ll look.

And most importantly, feel.

It helps you build the desirable hourglass shape (illusion for a smaller waist).

Another trend on the fitness radar amongst women: the hourglass shape, aka tiny waist.

Many abs exercises will help you build that.

But another thing that supports your progress faster is to grow your glutes and back. This way, you give the illusion of a smaller waist.

Don’t get me wrong. I don’t say you should stop doing your abs exercises. But training your upper body too will help you reach your goals quicker and more effectively.

It helps you look like the badass woman you are.

I know that you’re a badass. You know you’re a badass. Why not show it to the world too?

A strong, confident, beautiful woman has nothing to fear. At least she gives this look.

You see a woman with nicely shaped lean upper body muscles. What do you think?

Is it: she doesn’t look feminine? Tell me in the comment section.

When I see a strong-looking woman, I think: She looks powerful, independent. She knows her way through life and how to get what she wants.

Maybe she doesn’t. She’s still figuring out how to deal with her current worries and problems. But she looks like a badass. And so can you.

It helps you open the stubborn jars.

Okay, let’s face it. Jar opening is not a common superpower amongst women. I admire you if you’re doing it without anyone’s help. 

But if you still ask your man often to open that stubborn jar, it won’t harm you to gain some strength.

I don’t promise you’ll be able to deal with every stubborn jar. But for sure, there will be more jars you can open. 

Training just one part of your body is generally not a good idea. Look at your body as a whole.

Why would you treat one part better than the other? 

Also, when you train your whole body, you burn more calories. Your weight loss routine just got easier and found itself a supporter.

Now you know you should train your upper body. But which are the right exercises? The barbell bench press looks pretty tough. 

I got your back, girlfriend. Keep on reading.

6 Beginner Upper Body Exercises to Add to Your Workout routine

Dumbbell chest press

Start doing this exercise with dumbbells. It’s easier when you’re a beginner.

Lie on a bench with a dumbbell in each hand. Place your dumbbells on each side, hold them at shoulder level. Lower them to your chest. Then press them back up until your arms are straight. Do slow and controlled repetitions.

When you do a new exercise, always focus on your form first.

Dumbbell Inverted Row

Grab a dumbbell in each hand, hold them at shoulder width. Bend over while your back is always straight. Pull the dumbbells into your body until your elbows make a 90-degree angle.

Do slow and controlled repetitions.

Lateral raises (front raises to begin)

Grab a dumbbell in each hand, raise your arms to the side. Keep your torso engaged and your back straight. Release and repeat. 

Bench Triceps Dip

Place a bench behind you and grip onto the edge. Lower your body by bending your elbows. Try to do the repetitions slowly.

This way, you can feel exactly when the triceps gets engaged. Then, use it to lift your body to the starting position. 

Dumbbell Shoulder Press

Have a dumbbell in each hand. Place them on each side of your head - the elbows should be out. Raise them above your head.

Keep your core engaged. Pause at the top and slowly bring them back to the start position.

Kneeling push-ups

The push-ups are a fantastic exercise for your whole upper body. They can be pretty hard when you’re just starting, but the kneeling variation is beginner-friendly.

Get in a plank position. Put your knees on the ground. Your back should be straight throughout the exercise, your hands - shoulder-width apart.

Lower your torso from your knees until your elbows form a 90-degree angle. Push back up with your palms.

Do 3-4 sets of each exercise for 10-15 repetitions. In the beginning, do the workout at least once per week.

I challenge you to start working out your upper body this week. You can use the example above or find another one online.

But please, let me know of your results in the comments below. I am a firm believer that every woman should train every part of her body. 

Whenever you start something new, it’s always easier to have a plan.

If you want to train your upper body, look up some beginner-friendly workouts at home. Try to add exercises that train all upper body parts - chest, back, and arms (shoulders, biceps, triceps). 

If you’re a gym newbie, you can find a good plan and some inspiration for you here.

I hope this article motivated you to keep going with your fitness journey with more confidence.

Also, let me know about your fitness struggles in the comments below or fill out my survey. Once I know what bothers you, I will put an end to it.

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