Women can lift weights without fear of bulking up by doing a high number of repetitions with low weights. This is approximately 12 to 20 repetitions with a weight that allows you to complete a set without rest between reps. However, if you want to build some muscle tone, weightlifting with moderate weight and in a range of eight to 12 reps will build muscle size. You can use body weight, machines or free weights to work your entire body.
Chest Press on a Machine
The chest press is a traditional weightlifting exercise for the chest and triceps. This exercise may be done with dumbbells, barbells or resistance bands, but a chest press machine is the simplest way to strengthen your pecs. To perform a chest press, sit on the machine and grasp the handles, palms down, with your elbows bent. Lift your elbows so they are parallel or near parallel to the floor and slightly behind your body. Push your arms straight forward. Bend your elbows back to the starting position to complete a chest press.
Wingman
The wingman exercise strengthens both your shoulders and your core with the use of a single dumbbell. The wingman exercise is done from plank position, and is a common ab-strengthening exercise. Adding a lateral raise targets the shoulders and provides more work for your abs to stabilize your body when one arm is off the ground. To perform the wingman, place your hands on the floor with a dumbbell under your left hand. Position the dumbbell so that it is vertical. Hold your arms straight and step your feet back. Flatten your back and squeeze your abs. Check that your hands are in line with your shoulders. Then, raise your left arm sideways toward the ceiling until it is parallel to the floor. Allow no movement in your hips or back as you lift the weigh. Lower your hand back to the floor. Complete the desired number of lateral raises and then switch the dumbbell to your right hand. Repeat.
Body Row
The body row exercise targets your back and biceps by using the weight of your body. The hand position allows you to choose whether to place the emphasis on your back or arms. To perform a body row, use a Smith machine with the bar at chest height, or use a pull-up bar at home that is at chest height. Grab the bar with your hands slightly wider than shoulder-width apart. Turn your palms to face the ceiling if you want to emphasize your biceps. Hold the bar with the palms down for more back work. Hang with your arms straight and walk your feet forward with your legs straight until your feet are in front of the bar. Flex your feet so your heels only are touching the ground. Then, bend your knees and pull your chest to touch the bar. Slowly lower your body back down and straighten your arms.
Kettlebell Touchdown
The kettlebell touchdown exercise strengthens your glutes and legs by lifting the weight of a kettlebell from the floor. You could use a dumbbell instead, but the raised handle of the kettlebell makes it easier to grab for this exercise. To perform a kettlebell touchdown, begin by standing up straight with your weight on your right leg, and the kettlebell in your left hand in front of your left thigh. Bend your right knee slightly. Touch the floor at 12 inches behind you with your left toe and your left knee bent. Then, incline forward at the waist and extend your left leg behind you into the air. Reach toward the floor with your left hand to touch the kettlebell to the floor in front of you. Do not rotate your hips or shoulders. Stand back up straight and return to the starting position. Perform an equal number of reps on the other side.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn: 2008
- ExRx.net: Lever Chest Press
- "Shape"; July 2010: A Slimmer You in 4 Weeks: Nicole Dorsey Straff
- "Shape"; July 2010: Stand Taller, Feel Stronger: Janet Lee
- "Shape"; July 2010: Get the Legs of a Dancer: Jeanine Detz
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