Women can increase muscle definition and strength using fitness machines. The average woman is 35 to 45 percent weaker in her arm and shoulders, and has 10 to 25 percent less strength than the average man, the American College of Sports Medicine reports. After strength-training with machines for three to six months, women can expect about a 10-percent increase in muscle mass and to be about 30 to 50 percent greater stronger. Consult your doctor before beginning any new exercise regimen.
Getting Started
Learn to use strength-training machines before your initial workout to help avoid injuries. Choose a weight you can lift eight to 15 times; this equals one set. If you easily complete 15 repetitions, add a little more weight for the next set. When the weight you choose causes you to shake after a few repetitions, stop the exercise, change to a lighter weight and resume your set. "Fitness" magazine recommends performing one set for the first two weeks and add a second set during the third week.
Do It Right
Avoid common mistakes women make while strength-training on machines to get the results you desire and prevent injuries. Put the seat on the machine at the correct height, and make sure your hands are in the correct position to lift the weight or provide support. Focus on working all your muscle groups, rather than targeting your problem areas, to obtain a balanced figure. Don't repeat the same strength-training-machine sequence for more than one month, or you will stop making progress with your workouts.
Shoulder Press
Women can gain defined anterior and medial deltoids --- the top, sides and front of your shoulders --- by using the machine called the shoulder press. It's one of the five best strength-training machines for women, according to "Fitness." Adjust the seat, sit down on the machine and grasp the handles in either position, with elbows at shoulder-height or above. Contract your core muscles as you press upward to lift the mechanism above your head without locking your elbows. Return the weight to the starting position without letting it touch the stack to complete one repetition.
Leg Press
Target and tighten your butt and thigh muscles by strength-training with the leg press machine, which "Fitness" recommends for women. Adjust the seat so your thighs are parallel to the foot plate when you sit down. Press the entire soles of your feet into the plate and slowly straighten your legs; don't lock your knees. Lower the weight stack back to the starting position to complete one repetition.
References
- "Fitness" magazine; The 5 Best Machines for Women; Liz Neporent; November 2006
- "Fitness" magazine; Shoulder Press; Liz Neporent; November 2006
- "Fitness" magazine; Leg Press; Liz Neporent; November 2006
- "Fitness" magazine; 4 Mistakes Not to Make; Liz Neporent; November 2006
- American College of Sports Medicine: Women and Resistance Training
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