Resistance and strength training is a worldwide fitness trend that has been growing stronger each year!

However, a lot of women restrict themselves to just a few light dumbbell curls or tricep extensions to keep their arms toned.

Don’t get me wrong, there is nothing wrong with lifting light weights, however there is so much more to be gained for gradually increasing the resistance.

I know what you are thinking “I don’t want to lift heavy weights, get bulky and look like a man!”  Well the good news is ladies – you can’t get really bulky and you won’t look like a man!  It is a common misconception.  Sure if you decide you want to take up Olympic lifting to the professional level and want to compete in the highest weight classes, then yes you would need to bulk up.  However like all good things the key here is moderation.

In reality, 95% of women who do weight resistance training incorporate it as part of their weekly balanced routine in order to gain the immense health and fitness benefits that it brings.

If you ideal body image is a stick figure thin super model, then perhaps this isn’t for you.  However, if you want a booty like J. Lo, legs like Carrie Underwood and abs like Pink, then you should definitely think about incorporating these exercises into your workout routine.

Here are some of the best for getting a sexy, toned and fit looking body:


If you want to get a sexy butt, toned legs and a killer core (all while burning heaps of calories) then you should consider incorporating squats into your routine.  Body weight squats are perfect for a newbie, but building up the weight with barbell squats over time will skyrocket your progress.


One of the best exercises for sculpting a killer butt, legs and core, the deadlift will also build you a strong back (strong doesn’t mean big!) and tone your arms and shoulders.  This is one of the greatest functional exercises you can do and is another serious calorie burner.


Whether you are looking to slip into a pair of skinny jeans or show off your legs in a little black dress, lunges are another one of the most effective lower-body exercises for shaping the legs and butt.  Lunges target the quads, but also include the glutes, hamstrings, calves and core muscles.

Just remember though, if you are new to weight resistance training you should get professional instruction for your first few times to ensure correct technique.