The Flexing-Biceps-Emoji Workout

Hot abs. Tight butt. Lean legs. In the pantheon of New Year’s fitness resolutions, “upper-body strength” doesn’t top the list. Yet research shows our lady guns really need some attention: In one study, female participants were near equal to male participants in the amount of weight lifted with a leg press, but when it came to a bench press, we could hoist only half as much as the guys.

Now, the goal isn’t to be able to lift as much as a dude. But consider these perks: Training your arms and shoulders can cause your waist to look smaller, and “having a strong upper body will make virtually any exercise easier to perform and more effective,” says Philadelphia personal trainer Jen Sinkler. Not only will you be able to bang out more pushups, but—with that crucial assist from your top half—you’ll also last longer in plank positions and be able to hold heavier dumbbells during goblet squats.

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Plus, another study found women can score the same upper-body strength gains as men in only two resistance-training sessions each week—making this a goal you can easily stick to in 2017. Just use this ladder circuit from Sinkler: Starting with the first move, do 10 reps, then nine, and continue all the way to one, resting as needed. Repeat the pattern with each exercise.