The weight exercises are just great for women because they can help reduce body fat in a relatively short period of time. The weight exercises for women beginners should be performed using light dumbbells and weights. In case of the free weight exercise women should slightly contract the lower back and ab muscles.
Barbell bench presses
These exercises work on the pecs. You should use the lighter barbell that weighs about 25-35 pounds.
Once you get used to your workout programs, you can add more weight. For this you will need a flat bench and an EZ barbell. Hold the barbell in your hands with the hands a bit wider than shoulder width.
For this weight exercise of beginner women you have to lie on the bench and press the barbell above your chest with the elbows bent. Then lower the barbell towards your chest. After a pause of a second press the barbell back up. Have two sets of 12-15 reps.
Prone dumbbell rows
This one of the weight exercises for women beginners focuses on the back muscles. Put the dumbbells on the floor at the sides of the bench. Then lie on the bench and grab the dumbbells. Pull them towards the shoulders and squeeze the shoulder blades together. Have two sets of 12-15 reps.
Standing dumbbell curls
The women’s beginner weight exercise works the muscles of the arms and of the biceps. To get it started you have to stand up and hold the dumbbells in your hands. With the palm facing your thighs curl the left arm. Then rotate the arm and push the dumbbell up. Return to starting position and repeat on the other side too.
Two-arm dumbbell extensions
When looking for weight exercises for women beginners, this one is great for the triceps. Use a dumbbell and grab it with both hands. Raise it above your head while keeping the arms close to the ears. Lower the dumbbell and then straighten the arms to push it back up.
Body weight squats
The good thing about these weight exercises for women beginners is that they work the glutes, inner thighs, hamstrings and quadriceps muscles. To start you should stand on your feet, bend the hips, ankles and knees and lower the pelvis towards the floor. Then straighten the legs and get back to starting position.