6 Daily Strength Exercises for Women To Lose Weight

Chest presses

starting with the upper body, practice these [first] two exercises that focus on your 'push' muscles, says Dr. Bohl. "Both the chest press and shoulder press target your triceps, but the chest press targets your chest muscles and the shoulder press targets your shoulder muscles."

Shoulders Press

Stand tall with your feet shoulder-width apart to start the shoulder press. Hold Dumbbells by your shoulders with both hands. Your palms should face front. Press the dumbbells overhead with your core engaged until your arms are straight but not locked out.


"Continuing with the upper body, do these two 'pull' exercises," Dr. Bohl advises. "Row and lat pulldowns target your biceps, but they target each upper back muscle differently."

Lat pulldowns

Set up lat pulldowns by sitting at the machine and placing your thighs beneath the pad. Plant your feet on the floor. Overhand hold the bar with your hands outside shoulder-width. Keep a tall chest as you lower the bar to your upper chest.


"Crunches target the abdominal muscles and are a good transition between upper and lower body workouts," Laying on your back with your knees bent and feet flat on the floor is crunches. Put your hands behind your head. 

Leg Presses

leg lifts and leg flexion are "powerhouse workouts for your legs," targeting the glutes and thighs' quads and hamstrings. "These are the body's largest muscles, so you may burn more calories during this part of the workout."

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