In her book, "Strong Women Stay Young," Dr. Miriam Nelson outlines the weight-training benefits for women, which include preventing osteoporosis, elevating metabolic rate and enhancing postural alignment. Women can benefit from most weight-training exercises, but some exercises are more efficient for correcting typical female weaknesses and muscular imbalances. Special emphasis is placed on the upper-back muscles, to promote postural alignment, and the hamstrings, to prevent knee injuries.
Dr. Miriam Nelson is the director of the Center for Physical Activity and Nutrition, associate professor of nutrition at the Friedman School of Nutrition Science and Policy at Tufts University and a fellow of the American College of Sports Medicine.
Step 1
Sit on the seat of the lat pull-down machine. Grasp the overhead bar. Inhale to prepare. Exhale and pull the bar down to your chest. This exercise works the latissimus dorsi, which are the muscles that run down the sides of your back. Working your lats improves your posture. Well-developed lats make your waistline appear smaller.
Step 2
Hold one dumbbell in each hand. Bend your knees. Bend forward at the waist, but keep your back in a straight, "flat" position. Straighten your arms and extend the weights toward the floor. Inhale to prepare. Exhale, bend your elbows and squeeze your shoulder blades together. The bent-over row develops the rhomboids, which pull your shoulder blades together. Well-developed rhomboids look sexy in bathing suits and backless dresses.
Step 3
Lie on your back and hold a dumbbell in each hand. Extend your arms so that they are in line with your shoulders, with your palms facing the ceiling. Inhale to prepare. As you exhale, squeeze your pectoral muscles and bring the weights together. The chest fly enhances the appearance of cleavage.
Step 4
Stand and hold a dumbbell in each hand. Your hands are by your sides, with the palms facing your body. Inhale to prepare. Exhale and raise your arms to the side to shoulder height. Keep your elbows slightly bent. The lateral raise builds the shoulder muscles. Developed shoulders are like wearing shoulder pads. They make your hips look smaller.
Step 5
Stand tall, and hold one dumbbell in each hand. Bend your elbows and rest the weights on your shoulders. Inhale to prepare. Exhale, bend your knees and sit back, as if you were about to sit on a public toilet but did not want to touch the seat. Keep your back in a straight, flat position. The squat works the gluteals, hamstrings and quadriceps. It's a weight-bearing exercise, which can prevent osteoporosis.
Step 6
Adjust the foot pads of the leg curl machine to fit your leg length. Lie prone, and place your feet under the pads. Inhale to prepare. Exhale and bend your knees, bringing your heels toward your buttocks. The leg curl works the hamstrings, which are the back of the legs. Women are often weaker in this muscle group, which makes them susceptible to knee injuries.
Tips and Warnings
- This workout should be performed three times weekly. Alternate days between weight workouts, and do three sets of 12 repetitions of each exercise. Ask a trainer to help you choose the correct weight.
- Never use momentum. Perform the lifting movement and the return movement with control.
Things You'll Need
- Workout clothes
- Free weights
- Strength-training equipment
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