Selection of exercise equipment for women should be based on the types of exercises that will be performed as well as how versatile the equipment is. Using equipment that allows you to adjust the training load, based on your strength and conditioning levels, is important to ensure a safe exercise experience. Equipment that utilizes body weight or light weight as resistance should be a priority.
Chin-Up Bar
A chin-up bar is mounted to either a wall or door frame and is used for a variety of exercises, according to the "Encyclopedia of Muscle & Strength," by Jim Stoppani. Chin-ups, pull-ups and several abdominal exercises can be performed using a chin-up bar. A chin-up bar is also used to attach resistance bands and as an anchor for body weight exercises such as triceps press downs and elevated push-ups.
Dumbbells
Dumbbells are small hand-held weights that are used to train all major muscle groups of the body, according to the "Encyclopedia of Muscle & Strength." Dumbbell presses, squats and raises are all exercises that use dumbbells. Dumbbells are often adjustable and allow you to increase or decrease the intensity of all exercises by changing the weight. Select a training weight that allows you to complete one to three sets of 10 to 15 repetitions for each dumbbell exercise.
Exercise Mat
An exercise mat is an essential piece of equipment when performing floor exercise. The mat provides a small amount of cushion between you and the floor. Crunches, hip bridges and reverse crunches may all be performed on an exercise mat. When selecting an exercise mat, choose one that is large enough to accommodate your entire body when lying on the floor.
Resistance Bands
Resistance bands are large rubber bands that provide resistance during exercise. Resistance bands may be used for arm raises, arm rows and presses. The bands come in a variety of shapes, sizes and resistance levels. The resistance bands must be anchored to a stable surface prior to training to ensure a safe exercise environment. Resistance bands should be inspected prior to each workout to identify tears or weakening of the band. Any damaged band should be replaced immediately.
Stability Ball
A stability ball is a large air filled balled which can be used with a variety of exercises, according to the "Encyclopedia of Muscle & Strength." The round shape of the ball creates an unstable surface which forces you to maintain your balance when using the ball. The stability ball should be inflated, based on manufacturer recommendations, and should be inspected prior to each workout for tears or holes. When using the stability ball, you may require an additional anchor point to assist with stability during exercise.
References
- “Encyclopedia of Muscle & Strength”; Jim Stoppani; 2006
- “Essentials of Strength Training and Conditioning”; Thomas Baechle and Roger Earle; 2009
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