5 Benefits of Upper-Body Workouts For Women

Written by Evan Jensen
Upper-Body Workouts For Women

If you are a woman on a regular workout program, your focus doesn’t only involve your thighs or your butts but also works to improve the appearance of your body above your waistline. This means that you need to exercise your upper body in order to achieve that symmetrical physique without been as seen like you have undergone surgical procedures with implants in specific body parts. To get such a gorgeous and strong look, you need to lift your upper body as well.

Bulk Myth

There is a circulating misconception that women who engage their upper bodies in strength resistance exercises become bulky. However, this should not be the case. Several factors including genes, hormones, size and shape are responsible for dictating your muscular development, as well as your strength. Not every woman should be overly concerned because the majority is not professional bodybuilders.


According to studies, women only have around 10% of the testosterone that men have. If you are a woman with a higher testosterone levels compared to other women, chances are that you may develop muscles at a fast rate. However, every woman can train her upper body and still get the same muscular developments.

Size Doesn’t Count

Awesome Physique

So, if you are a woman who wants to build that awesome physique, you need first to keep aside your size. Instead, you should concentrate on building muscles at your back, biceps, triceps and delts by engaging in upper-body resistance exercises.

Here are some of the benefits of upper-body resistance workouts:

1. Strengthens Connective Tissues
The human skeleton is held together in joints by connective tissues including tendons, ligaments, and cartilages. If these connective tissues become unstable, your bones are at risk of injury and fractures. The good news is that with upper-body strength resistance training, you can strengthen these connective tissues in all joints including shoulders, elbows, neck, spine, hands and wrists. This not only improves your joints stability and integrity, but also helps prevent joint injuries or bone damages.

2. Bone Strengthening
As you engage in any physical activity including workouts, changes like bone modeling and remodeling occur which helps them to adapt to weights by changing in shapes and sizes while at the same time helping in the removal of dead, weak, or damaged bone tissues. Bones become stronger as muscles contract against them causing stress. This means that as your muscles become stronger, the exercise strengthen your bones and also improves in order to handle the contractions. Bone strengthening is a shield against fractures and osteoporosis.

3. Promote Fat Loss and Muscle Development
Every time you are exercising, your burn calories that in turn increase lean body mass and prevent storage of fat. The greater proportion of lean mass your body has, the higher the metabolism. Once your body becomes metabolically active, there is an increase in fat oxidation and increased energy consumption. Simply put, if your body carries more muscles, it will burn more calories, which can be helpful in weight loss.

4. Increased Energy Levels
If you have a strong upper body, you will find that exercises become lighter every day. You will wake up in the morning energized to go about with every task without feeling exhausted. Going to the gym or engaging in a heavy task won’t be such a bother. You have the energy anyway. Plus it will save you time because you won’t have to make several trips to get groceries from your car to your kitchen. If you want to rearrange the furniture in your house, you won’t have to bother outsiders.

5. Improves Overall Body image
In reference to a study published in the American Journal of Health Promotion, researchers found out that women who engaged in upper body strength training for three days per week improved their overall body image compared to those who walked three days per week. With such as strong and well-shaped upper body as a woman, you tend to be more confident and feel strong such that you can go about some chores at home without seeking assistance.

Upper-Body Workout Plan

To reap maximum benefits from upper-body strength training exercises, you have to engage both push and pull muscles equally throughout the week.

  • Pushing Exercises: Your main focus should be on the workout of all your upper-body pectoral muscles that are the primary movers. In addition, you should engage your shoulders, triceps and trapezius muscles for support.
  • Pulling Exercises: This engages several groups of muscles located on your back and spine that run down to the bottom of your back.


A great physique for any woman is hard to come by not unless she trains both the lower and upper body parts equally. The asymmetrical figure can alter the beauty of a woman regardless of how much pretty she looks like. The good news is that, every woman regardless of their shape and size can work on her upper body to get that grand physique. Although it may take time and effort, the benefits are worth it in the end.


Contributor : Evan Jensen ()

This Article Has Been Published on February 14, 2015 and Last Modified on April 11, 2018

Evan Jensen is a renowned American Nutritionist, Diet Expert and health writer. He specializes in writing about diet, nutrition, exercise and preventive care. He personally has participated in Marathons, Mountain Endurance Races and many other sporting activities.

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