Weight training is not an activity limited to men, athletes or body builders. Women can fight age-induced muscle mass depletion, increase their bone density, improve muscle tone and appearance, revitalize metabolism, and enhance daily functioning through regular weight training. Starting a program may be intimidating if you are unfamiliar with the multiple equipment options and proper form. A weight training program for women does not have to be complex to be effective. Women will most likely experience a 20 to 40 percent increase in strength after training for several months, according to the American Council on Exercise.
Consult with a physician before embarking upon any exercise regimen.
Step 1
Evaluate the equipment you have available. Gyms may offer weight machines, barbells, cable machines and dumbbells. If you prefer to work out at home, dumbbells, body weight exercises and resistance tubing are accessible options. You should choose a weight level that makes the last one or two repetitions very challenging, according to the American Council on Exercise.
Step 2
Plan a routine that includes eight to 10 total exercises and addresses all major muscle groups, according to the American College of Sports Medicine. Do two exercises for the back--such as bent over rows and rear deltoid flyes. Perform one exercise for the chest--such as the push-up. Do two exercises for legs--such as squats and lunges. Execute one exercise each for the biceps and triceps--such as curls and kickbacks. Perform one exercise for the shoulders--such as lateral raises. Incorporate abdominal crunches into your workout as well.
Step 3
Perform just one set comprising eight to 12 total repetitions of each exercise two days per week. Make these days non-consecutive--leaving at least 48 hours between weight-training workouts so your muscles have time to rest and repair. Spend your first week doing the exercises without any weight to get a sense of proper form and movement. For weight machines, this means pulling the pin from the weight stack.
Step 4
Execute the movements in a slow, controlled manner to insure you are using muscle, rather than just momentum. Raise the weight for a count of two and lower for a count of three or four.
Step 5
Increase your weight amount when you can easily perform 12 repetitions of an exercise with good form. Go up just five to 10 percent to insure safety. Swap in new exercises every four to six weeks to keep your muscles challenged.
Tips and Warnings
- If you are unsure about form, consider hiring a personal trainer for a few sessions for instruction. Check the American Council on Exercise website for online instruction on lifting technique. Always warm up before a weight-training routine with five to 10 minutes of light activity like a brisk walk or march in place.
- If you ever feel joint pain during an exercise, stop immediately.
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