Women benefit from weight training just as much as men do. Lifting weights can improve your coordination, balance, circulation and bone strength in addition to making your muscles more efficient. You won't necessarily get huge muscles from lifting dumbbells; weight training doesn't bulk up women the way it does men, especially if you do more repetitions with smaller weights. Proper technique and safety are the key to an effective weightlifting workout.
Step 1
Choose the proper dumbbell for you and the exercise you want to do. If you want to do simple toning exercises, small hand weights will suffice. For bench presses and other lifts, choose a bar with adjustable weight plates. If you're working out at a gym, the weight room should have a range of weight plates available; always start small and work your way up. If you're buying weights for a home gym, get a few sets of plates and start with the smallest combination.
Step 2
Warm up before lifting weights by stretching muscles and doing a few minutes of cardiovascular activity. Stretching "cold" muscles can easily lead to injury.
Step 3
Practice lifting dumbbells in a seated position before moving to standing. The weight should not be so heavy that it cannot be lifted for at least eight repetitions per set. A few sample dumbbell exercises include side shoulder raises, front shoulder raises, upright rows, bicep curls, tricep curls and alternating dumbbell presses.
Step 4
Stand with feet shoulder-width apart and knees slightly bent to do standing lifts. Inhale while beginning the lift and exhale as you release the weight.
Step 5
Do eight to 12 repetitions of each move per set, and do one to two sets. As you get stronger, increase the number of repetitions first, then make the weights heavier.
Tips and Warnings
- Small hand weights can be incorporated into a number of exercises, including aerobic activity. Use them while jogging or walking to add extra resistance, or use them in place of dumbbells for bicep and tricep curls.
- Give your muscles a rest between workouts; only lift weights every other day at most.
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