Women’s Weakest Muscles and How To Strengthen Them
It’s pretty well known that women aren’t as physically strong as men. This isn’t a jab at women at all (you’re all awesome), it’s just that we are built differently. Unfortunately, it’s not a particularly helpful fact by itself.
But what about women’s weakest muscles? That’s a conversation worth having.
As far as we know, there’s no research that makes muscle to muscle strength comparisons of women to men, but there’s plenty aimed at upper body versus lower body strength. And every time – at least when compared to men – the upper body is the weakest link.
That’s a lot of potentially weak muscles to target, so your best bet is to start by learning how to strengthen a few of the serious players.
The triceps brachii muscles sit along the back of your upper arms, and they’re a much larger muscle group than biceps. They play a major role in upper body pushing movements, so it’s safe to assume they’re working any time you’re pressing.
Strengthen your triceps by hitting pushing exercises that emphasize them like close grip bench presses and floor presses. If you’re up for more after knocking those out, work with higher reps on more focused moves like skullcrushers, cable pushdowns and dips.
For some reason, the pectorals seem to have gained a reputation as one of the bro muscles, but women need strong pecs, too. These muscles cover most of the top front half of your upper body, and they’re made up of a major and a minor muscle.
Like the triceps, they’re heavily involved in pushing motions, so you’re probably working them if you’re doing any of the big horizontal presses: flat bench press, incline press, and decline press. On top of that, give your pecs some targeted love with cable flys and dumbbell pullovers.
You’ll have to think back to geometry class – way back, maybe– for this one. You don’t really need to know what a rhombus looks like, but at least know that the rhomboids are diamond-shaped muscles that sit along each side of your upper back.
They’re small, but they play a big role in all horizontal rowing exercises, so that’s what you’ll want to use to strengthen them. Spend even amounts of time with seated rows, low rows, bent over rows, and inverted rows. Oh, and always make sure you can feel your shoulder blades pinching together – that means your rhomboids are at work!
The latissimus dorsi are massive muscles that cover a large portion of your back. They’re usually referred to as the lats, and they help you rock a variety of pulling motions, especially those that take place along a vertical line.
You’ll notice a lot of men have ILS–or imaginary lat syndrome, at the gym. This is a harmless diagnosis, but if you see anyone
Pull-ups are a great exercise for building lat strength, but they take time to work up to for most women. Until you get to that point, knock out lat pulldowns and straight arm pulldowns on a cable machine. Once you build a strength base, start rotating in assisted pull-ups with a resistance band or do them on a machine. Eventually you’ll be doing one-arm pull-ups with
Your weakest muscles don’t have to stay your weakest muscles. We just packed your brain with the foundations of how to strengthen them, so now it’s up to you to rock the boat. Want help building muscles? We got your back there, too. Stop by and learn all about it.