Although many women are intimidated when it comes to lifting weights, more women are becoming aware of its benefits. If you are unable to afford a personal trainer, a good place to start strength training is on the weight machines. There are several different weight machines for commercial or home use that can provide women with an effective total body workout, even if she has no prior experience with weights. Furthermore, weight machine workouts allow you to lift heavier weight and complete a workout faster. A common place to experience a quality weight machine workout is at a fitness center where sturdy, easy-to-use commercial equipment is available.
Seated Leg Press
Seated leg press machines allow you to train all major muscles in the legs. Depending on your foot placement, you can concentrate more on your quadriceps, hamstrings and glutes, inner thighs, or calves. Additionally, you can choose to train on a leg press machine that operates with weight plates or a weight apparatus; each version provides a different level of intensity.
Hip Adduction/Abduction
Hip adduction and abduction machines work your inner and outer thighs, as well as hip flexors. Depending on the brand of equipment, you can achieve an inner and outer thigh workout by either standing or sitting. The seated versions allow you to adjust their hip position to either add or subtract additional resistance. To really maximize on your workout, train with a heavier weight--90 lbs. or higher--and do small pulses with high reps; you'll feel an intense burn every time.
Fly/Rear Delt
The fly machine offers a way to tone and tighten your chest muscles as well as the back of your shoulders--the deltoids. Most fitness centers carry a fly machine that requires minimal effort to correctly perform the exercise. To get more out of your chest workout, expand your chest out as you open your arms, and squeeze your chest muscles when bringing your arms together.
Lat Pull Downs
Pull down machines concentrate on the latissimus dorsi muscles--the muscles that run along the sides of your back. Lat pull downs are one of the most common exercises performed incorrectly. Several different machine designs used in fitness centers can provide an efficient lat pull down workout. If you are unfamiliar with the proper mechanics of lat pull downs, try to find a machine that guides you through the entire movement.
Triceps Press Down
Triceps machines work the back of the arm--one of the main areas where women have difficulty eliminating excess flab. Most fitness centers carry several different machines to provide you with a quality triceps workout. Consider the triceps pull down machine that uses a pulley system; if executed correctly, this version is very effective. Beginners can try the seated triceps press down machine that simulates a bench dip. Depending on the brand and model, this version can guide the user completely through the movement without fear of performing the exercise inadequately.
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