Weight Training Workout Ideas For Women

Want to improve your strength and change your body composition? According to the American Council on Exercise, women who adhere to a weight-training routine will gain 40 to 60 percent more strength after 2 months. Regular weight training contributes to muscle tone, bone density increases, weight management and joint flexibility. The American College of Sports Medicine's exercise guidelines recommend performing eight to 12 repetitions of eight to 10 weight-training exercises twice a week.

Compound Exercises

Compound exercises, or exercises that use two or more muscles at the same time, are an effective way to save time and ensure that all muscles are worked during a routine. Try some of the following: a chest press on a stability ball, a hamstring curl on a stability ball, a squat with front shoulder raises and walking lunges with bicep curls and an overhead shoulder press.

Circuit Training

Circuit training provides the benefits of strength training as well as some of the benefits of cardiovascular training. Do the following exercises with little or no rest in between the exercises; the fast pace will increase your heart rate and burn extra calories during your workout. Do push-ups, the plank, jumping lunges, dips, curls and a bent-over row.

Bosu Ball

Next time you go to the gym, grab the Bosu ball (the large blue dome-shaped ball) and get ready to burn calories while you do your strength training. Standing on the unstable surface will force you to tighten and use your core muscles more than while standing on the ground. Do your curls, crunches, squats, push-ups, overhead triceps extensions and single-legged lunges while standing on the Bosu ball.

Dumbbells

Weight training with dumbbells does not require a lot of equipment or space. Grab a pair of dumbbells and perform lateral raises, triceps kickbacks, deltoids extensions, single-arm rows, hammer curls and plie squats.

Tips for Weight Training

Want toned and lean muscles? Perform high repetitions sets (12 to 15 reps) with a weight that challenges your muscles. Find a weight that is challenging, but not impossible, to perform during the final repetition. Rest 1 day in between weight training workouts. Strength training causes microscopic muscular tears that must repair themselves before another round of strength training.
Do not hold your breath during weight training, especially if you have high blood pressure; this can cause a spike in blood pressure. Start with low weights and build your endurance and strength before increasing weights or repetitions. Form is the most important ingredient to a strength training program. Never sacrifice form for heavier weights or more repetitions. Variety is important because muscles adapt to workloads and similar routines over time. Mix up the different methods of weight training to maximize your benefits.