Women who workout with weights and build muscle have more muscle mass, which means more calories burned even when you are not exercising. Building muscle boosts the metabolism, increases bone density and improves mental health. Strength training three times a week can help burn 15,600 extra calories per year, notes Lauren Aaronson in an article published in the April 2010 issue of "Women's Health Magazine." Before starting any exercise program, consult with your physician or health care provider.
Exercise Machines
Exercise machines are effective weight training equipment for women. One of their advantages is they hold your body in the correct form, ideal for women new to resistance training exercise. If a trainer is not available to explain how to perform an exercise, most exercise machines will have set up and training instructions listed on the machine. A full body workout can be performed using exercise machines. They use a cable and pulley system attached to a stack of incremental weights. This allows you to steadily increase the amount of weight as you gain strength.
Dumbbells
Dumbbells are free weights that use a small bar with weights on either end. These fit easily in your hand. The advantage of using free weights is they activate the stabilizer muscles and simulate real-life lifting situations. They also help promote whole body stabilization and allow you to perform exercises using the full range of motion, notes Edward R. Laskowski, M.D., rehabilitation specialist with the Mayo Clinic. Dumbbells are versatile, inexpensive and store easily so they can be used at home for women who do not like to workout at a gym. They allow an efficient workout for women and are available in a large variety of weights that are light enough for women who are new to weight training. A full body workout can be done using only dumbbells.
Barbells
Barbells may not sound like something women may be attracted to, but many women power lifters use barbells as their weight training equipment. Barbells, like dumbbells, provide full body stabilization and work the stabilizer muscles in specific exercises. Barbells typically run about 7.2 ft in length and weight around 45 lbs. Faith Ireland, a former Washington State Supreme Court Justice, is a member of the women's masters powerlifting team, according to the January 2009 issue of "Weekend America." Ireland feels that women can perform a whole body workout using barbells and train for powerlifting if they are inclined. Before starting a barbell routine, it is advisable to consult with a personal trainer to learn the correct posture and lifting movements. Barbells can be challenging for beginners, but the payoffs are big in gains in muscle tone and strength.
Kettlebells
Kettlebells are an extremely efficient piece of workout equipment for women, ideal for those who do not like to work out with dumbbells or barbells. Kettlebells promote whole body fitness by providing a cardiovascular workout and a resistance workout at the same time. Kettlebells are shaped like a bowling ball with a handle. Different exercise routines can be performed to music, at home or in kettelbell classes at your local gym. The routine requires you to swing the weights in different movements, depending on the muscle groups worked.
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