Just because you're a woman doesn't mean you can't hit the gym with the big guys. While women can perform any exercise that a man can, Ashlee Green, AFAA Group Exercise instructor with BodyBuilding.com, recommends starting with a few basic exercises for a total body workout.
Smith Machine Bench Press
The bench press works your upper body while targeting your pectoral and tricep muscles. The Smith machine takes the intimidation out of bench pressing with added safety measures. Unlike a traditional bench press, the Smith machine's barbell runs on a track with a series of pegs. The bar has a hook on each side to catch the pegs when it becomes too heavy to lift. Position a bench under the barbell and lay on your back. The bar should be directly over your eyes. Hold the bar with a wide grip and twist backward to unhook it. Slowly bring the bar down to the center of your chest and push back up until your arms are fully extended.
Lateral Pull-Down
The lateral pull-down machine mimics the motion of a traditional pull-up to work your back muscles. If you are not yet strong enough to do pull-ups on a bar, the lat pull-down will help you get there. Sit facing the weight stack and hold the bar above your head with your hands a bit wider than your shoulders. Lean back slightly and pull your shoulders back. Pull the bar down to your chest and slowly return to the starting position.
Smith Machine Squats
In addition to the bench press, the Smith machine can also be used for squats. While classic squats with a free barbell can be dangerous without proper form, the Smith machine takes away some of that risk. Move the bar up the frame until it sits at your shoulder level. Stand under the bar so it rests across the back of your shoulders just bellow your neck. With your legs shoulder-width apart, bend your knees and keep your back straight to lower the bar. Make sure your knees never extend past your toes. Lower the bar until your legs are at slightly less than a 90 degree angle and push the bar back up. Squats work your quads, hamstrings, glutes and lower back.
Barbell Bicep Curl
Many gyms supply shorter barbells in pre-weighted increments, perfect for working your biceps. Select a barbell and hold it with both hands. Extend your arms down in front of you with your palms facing out and up. Curl the barbell up, bringing your palms towards your shoulders. Squeeze your biceps at the top of the motion and lower the bar back to the starting position. Keep your back straight throughout the exercise.
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