This is Part 2 in the lesson on Resistance Training for Women written by guest blogger, Claire.
Resistance Training Exercises
If you want to turn yourself into a lean, mean, fat melting machine, then you need to start by doing 3 sessions of strength training each week. To burn the most fat you need to do a total body workout which targets all of your major muscle groups, e.g. your arms, legs, abs and back. Do this by choosing exercises which work several muscle groups, e.g. squats are great as they target the front and back of the legs compared to leg extension which just work the front of the thigh.
You should also try to do 3 sets of 10-12 reps of each exercise and if using free weights or machines, select a weight which is heavy enough so it feels hard to complete your last rep. If you can do 10-12 reps with ease than the weight is too light or if you are unable to complete the set number of reps then the weight is too heavy.
To get you started, here are some resistance training exercises. I have divided them into two categories depending on whether you are working out at home without equipment or in the gym.