Many women fear working out with weight because of the belief they will bulk up and lose their womanly curves. But bulking is possible only if you follow workouts designed to make it happen. Women lack the testosterone production for big muscles, producing more estrogen instead. In truth, weight training not only preserves those curves, it also enhance them by reducing fatty deposits and toning muscle.
Pushups
Pushups primarily work your chest muscles, shoulders and triceps. To start, lie on the floor and place your hands shoulder-width apart. Keep your back and legs straight, and your abdominal muscles contracted throughout. Push yourself up so your arms are extended and your elbows are locked. Slowly lower your chest to the floor by bending your elbows until your biceps are horizontal to the floor. Pause briefly before pushing yourself back up. Perform one set of seven to 10 repetitions.
Barbell Curl
The barbell curl targets biceps and forearm muscles. Begin by standing with your feet close together and a slight bend at your knees. With a shoulder-width grip, hold the barbell with your palms facing forward, your arms extended toward the floor and your elbows close to your torso. Slowly raise the barbell upward, bending your elbows, until the bar reaches your upper chest. Pause, and squeeze your biceps before lowering the weight to the starting position, completing a repetition. Perform one set of 12 to 15 repetitions.
Upright Rows
The upright row works your shoulder, neck, and upper back muscles. Stand with good posture and your feet shoulder-width apart. Grasp a dumbbell in each hand with your palms facing inward and your knuckles on top. Hold the dumbbells so that they are within several inches of each other. Begin by raising the dumbbells simultaneously, keeping them close to your torso until your hands are just under your chin. Pause, than return the weights to the start position, completing a repetition. Perform one set of 12 to 15 repetitions.
Workout Tips
Many exercise experts agree that working your muscles three times a week is ideal because it allows enough time between workouts for them to repair and rebuild. Select a weight with which you can perform eight to 10 repetitions with good form. If you can lift 15 or more repetitions, increase the weight a little. Choose compound exercises over isolation exercises; compound movements work many more muscles.
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