Strength Training for GIRLS at Home Program
Girls have unique physiological and anatomical differences that influence their athletic training and injury prevention. For example, girls tend to have a different Q angle (the angle between the hip and knee), which can affect knee stability and increase injury risk. Hormonal differences, especially related to menstruation and hormonal fluctuations, can impact energy levels, recovery, and injury susceptibility. Additionally, girls generally have a different shoulder girth and overall body composition, which can influence equipment fit and performance.
Many standard sports equipment and gear are designed primarily based on male physiques, which means girls often do not fit properly, potentially leading to discomfort or increased risk of injury. Recognizing and addressing these differences enables coaches to tailor training, use appropriately fitting equipment, and implement injury prevention strategies. Supporting girls’ physical needs promotes safer participation, helps them thrive in sport, and encourages long-term engagement.
Strength Training Workout for Girls (At Home)
Exercises:
Push-Ups (5 to 10 reps)
Target: Chest, shoulders, triceps, core.
How: Start in a high plank position, hands shoulder-width apart, body straight. Lower your chest toward the ground, then push back up.
Modification: Do on knees if full push-ups are too challenging.
Reverse Lunges to Stand (8 to 10 reps per leg)
Target: Glutes, hamstrings, quads, stability.
How: Step backward into a lunge, then push through the front heel to return to standing.
Squat Jumps (10 reps)
Target: Quads, glutes, calves, explosive power.
How: Perform a regular squat, then jump explosively upward, landing softly and going into the next squat.
Traveling Lunges (10 to 16 total reps)
Target: Glutes, thighs, balance.
How: Lunge forward with one leg, then step the back foot forward into the next lunge, moving across your space.
Dead Bug (10 to 16 reps total)
Target: Core, stability.
How: Lie on your back, arms extended toward the ceiling, knees bent at 90°. Lower opposite arm and leg toward the floor, then switch.
Plank with Shoulder Taps (8 to 10 reps)
Target: Core, shoulders, stability.
How: In high plank, tap each shoulder with the opposite hand, keeping hips stable.
Sets: Perform 2 to 3 rounds of the entire circuit, resting 30-60 seconds between rounds.
Tips:
Maintain proper form during all exercises.
Adjust repetitions if needed based on your fitness level.
Add weight if available as you advance.
