Let’s break the stereotype that women have to stick to traditional aerobic and weight machines to get fit! Here are some manly exercises that women can definitely do!
Exercises such as the deadlift, barbell back squat, biceps curl, and tire pull and flip, work out multiple muscle groups and provide a challenging yet rewarding workout.
Try these 15 manly exercises to enjoy a great workout sweat, challenge your body, and break gender stereotypes.
Manly Exercises For Women
Ladies, you don’t have to stick to aerobics and weight machines to get fit.
Don’t be afraid to try these traditionally manly exercises, although you might want to get a personal trainer to help you perform them correctly!
The deadlift is surprisingly one of the best exercises for women to try as it not only works out your hamstrings and lower back but also your pelvic floor and all women, whether they have had kids yet or not, can use that!
To do the exercise, stand with feet hip-width apart in front of a bar loaded with quite a bit of weight. Trust me, you can probably lift more than you think. Grip the bar and stand up straight. Keep good form to avoid injury.
2. Barbell Back Squat
Squats are great for working out your quads and glutes, but kick it up a notch by adding a barbell on your back!
Make the exercise safer by starting at a squat rack, then put your feet just wider than shoulder width and come up under the bar and stand up.
Step back and squat down until your thighs are parallel to the ground for a deep burn.
3. Bar Abs
Really give your abs a workout by holding an empty weight bar over your shoulders as you lie on your back on the floor.
Raise your legs and touch them to the barbell if you can.
Lower them to each side while returning to the middle in between. Repeat until you can’t do it anymore.
Keep your neck straight and look at the ceiling to avoid injury.
4. Clean And Jerk
The clean and jerk can look like a scary exercise but it is also very effective at working out many muscle groups at once including those in the back, butt, arms, shoulders, and legs.
If you are worried, you can use light weights or even just the empty bar.
To do the exercise, squat down and grip the bar. With one quick, explosive movement jerk the bar up to your chin.
If you want, you can stop there or you can add the jerk movement by rotating your hands under the bar and squatting a little before standing up and pushing the bar up over your head.
5. Biceps Curl
Biceps curls can be done with kettlebells, dumbbells, or even a weight bar. Whichever one you choose, keep your elbows close to your body to avoid injury and get the best workout.
If using a bar, try changing your grip to work out your muscles in different ways.
6. Pull Ups
Men with huge muscles often like to do pull-ups to show off at the gym, but why should they have all the fun?
This exercise that works out the lats and shoulders is pretty hard so you might not be able to just jump right into doing one right away.
Try building up to one by first practicing the move on a weight machine that removes some of your weight or by using a chair to help until you can finally do one on your own.
7. Plank Row
Doing row exercises are really good for working out your back muscles and planks are great for your core.
Mix the two together and you’ve got the perfect two-in-one workout!
To do this exercise, get in a plank position with a dumbbell or kettlebell in each hand.
Lift one weight up at a time, keeping your elbows close to your body. Try not to rotate your hips.
8. Kettlebell Snatch
The kettlebell snatch is one simple exercise that works out your back, legs, shoulders, and arms.
Simply squat down and grab a kettlebell on the floor between your feet, then pull it in one motion up above your head until your arm is straight.
If you get really good at it, you can even do both arms at the same time.
9. Squat Jump onto Box
Have you ever seen men do squat jumps onto a box and marveled at their athleticism? Well, you can do them too, ladies! And they are great for your legs!
Start low to get the hang of it, but don’t let it stop you from trying a taller box (or weight bench, step, etc). You can probably jump higher than you think!
Working out with heavy ropes is a fairly new trend that is mostly done by men but women can benefit from them as well!
Your gym might have a set of these ropes already hooked up for use but if not you can make your own by hooking two heavy ropes to something stable in your backyard.
Then simply grab a rope in each hand and whip them up and down as fast as you can, either in time with each other or opposite.
This not only gives you a good nontraditional cardio workout but tones your arms, shoulders, and core.
11. Overhead Carry
Men are often trying to show off how much they can lift and carry and it turns out they are actually onto something!
It is actually a good way to work out your shoulders and core.
So lift a heavy weight, whether it is a dumbbell or plate weight, and hold it straight up over your head and walk a few laps around the gym.
12. Bench Press
The bench press is the ultimate man exercise to show off how much they can lift. Women can benefit from this chest muscle-building exercise as well.
This one is pretty easy but don’t be afraid to ask for help in the form of a spotter, especially if you’re going to load up with some heavy weights as it can be dangerous.
Simply lift the bar up and lower it until it reaches 90 degrees or hits your chest. Then lift and repeat.
13. Tire Pull and Flip
What is more manly than huge tires? Pick one that is between 150 and 400 pounds (your gym might have some).
Then find various ways of lugging that bad boy around to work out your body. Pull it around by attaching chains/ropes and handles to work out your arms and legs.
Squat down and flip it across the yard to get a nearly full-body workout!
It may seem nuts to exercise with a sledgehammer but it is a great way to use a very manly tool to get a great workout and work out some frustrations all at the same time!
Simply whack away at that old tire with a sledgehammer to work out your arms, shoulders, and core.
15. Kettlebell Leg Raise
Kettlebell leg raises will work out your hip flexors, quads, and shins better than any machine will.
Simply hook your foot through a kettlebell of appropriate weight and slowly lift your leg in front of you and then to the side.
As you can see, there are many exercises traditionally associated with masculinity that women can also incorporate into their fitness routines.
By breaking down gender stereotypes and embracing a wide range of exercises, women can challenge themselves and achieve their fitness goals in new and exciting ways.
Ultimately, the key to success is finding a workout regimen that is enjoyable, challenging, and sustainable over the long term.
By staying committed and consistent, women can build strength, increase endurance, and boost their overall health and well-being.