Free Weight Workout for Women

Strength training is an important part of any exercise regimen and can be done through the use of free weights. This type of exercise can reduce age-related loss of lean body mass, as well as boost bone health and support successful weight loss. Begin doing only one set of twelve repetitions of the exercises. Strength train with free weights at least two times a week and rest at least one day between full body workouts.

  1. Choosing a Weight and Safety

    • Choose a weight that will allow you to complete 12 repetitions, but cause the exercise to become difficult at about number 10. It should not exhaust you, but the weight should challenge you somewhat in order for the muscle to gain benefit and grow stronger. If you are new to exercise start with three to five pound dumbbells and adjust up or down from there. Always hold the dumbbells with a light grip and exhale during the hardest part of the movement when you use the muscle and inhale on the easier part. Perform each exercise in a slow and controlled manner. When extending the arm or leg, keep a light bend in elbow or knee joint and avoid locking it out to the point where it is stiff.

    Chest and Back

    • Dumbbell Press
      Lie on your back on a weight bench. If exercising at home you can use a stability ball or lie on the floor. Hold the dumbbells at chest level with them horizontal so that your palms are facing away from the head. Push the dumbbells straight up into the air and bring the ends of the two together slightly at the top of the movement. Slowly return to the starting position and repeat.

      Dumbbell Seated Row
      Sit upright on a weight bench or chair, with the dumbbells placed next to your feet vertically. Bend over from the hip and rest your chest on your thighs. Start from here and grab a dumbbell in each hand. While holding the position pull the dumbbells up off the floor towards the chest. Keep your elbows into your side as you pull the weight up. Once at chest level, slowly lower to the starting position and repeat.

    Arms

    • Bicep Curl
      Stand with your feet a hips width apart. Hold a dumbbell in each hand resting at your sides with your palms facing inward towards your body. Curl the dumbbell in the right hand up towards your shoulder while keeping your elbow in, close to the body. As you curl up, rotate the weight so that your palm is facing the body. Slowly release the curl, bringing the weight back down to your side and rotating the palm back to the starting position. Switch sides and repeat.

      Lying Triceps Extension
      Lie on your back on a weight bench or on the floor. Extend the arms in the air straight above the shoulders while holding a dumbbell in each hand, palms facing each other. Keeping the upper are still, slower lower the weight towards the head, bending at the elbow. Lower until the elbow is at a 90 degree angle and raise the weight back up to the starting position. Repeat.

    Shoulders and Legs

    • Shoulder Press
      Sit on a bench. Hold a dumbbell in each hand at ear level, palms facing front. Raise the weights overhead slightly bringing the ends of the dumbbells together to meet at the top of the movement. Slowly lower to ear level again and repeat.

      Squat
      Stand with the feet hips width apart. Hold a dumbbell in each hand at your side. Slowly bend the knees and lower the body as if you are sitting back in a chair. Keep the back straight and avoid allowing the knees to move forward beyond the toes. Squat back as far as comfortable and use the legs to push you back up to the starting position. Repeat.