9 Essential Free Weight Exercises for Women

As a woman, the first thing you'll tend to do when you want to lose weight is jump onto the cardio machines. Weight training is very often ignored, partly due to the misconception that exercising with weights will make you bulk up and increase in size. This simply isn't true.

For a start, adding muscle to your body means raising your resting metabolic rate (RMR). Each kg of muscle on your body uses 30-60 calories per day just by being there. Compare this to fat, which requires absolutely no calories to stay where it is. Therefore, the more muscle on your body, the more calories your body needs just to function.

Another benefit of exercising with weights is the afterburn effect. When you finish a cardio session, you finish burning calories. This isn't the case when exercising with weights. When you've exercised with weights, your metabolism remains elevated for about an hour afterwards.

There is no need to visit a gym to start exercising using weights. We've put together a list of nine of the best exercises for women using free weights, which can be done easily in your own home. We’ve added some suggested reps and sets for beginners, which you can increase depending on your fitness levels.

#1 Adductor Squats

1. Stand with your feet slightly wider than your hips. Hold a 4 – 5 kg dumbbell in each hand. Keep your back straight.
2. Lower your body into a squat, hold for 5, then slowly rise back into your starting position.

Posture Tip: Keep your back straight, don't lean forward.

Reps: 10

Sets: 2

Equipment needed: Dumbbells

#2 Stair Curls

1. Stand with your left foot on the first stair step and a 4 – 5 kg dumbbell in each hand.
2. Step up and raise your right thigh so that it's parallel to the step. At the same time, curl both weights up towards your shoulders.
3. Step back down, switch legs and repeat.

Posture Tip: Keep your shoulders back and don't bend forwards.

Reps: 10 for each leg

Sets: 2

Equipment needed: Aerobic step, Dumbbells

#3 Dumbbell Dead Lift

1. Stand up straight holding two 4 – 5 kg dumbbells over your thighs. Keep your feet shoulder-width apart.
2. Bend forward from your waist and lower the dumbbells towards your feet until you feel your hamstrings begin to stretch.
3. Slowly straighten back up to the starting position.

Posture Tip: Keep your back straight, only bend from the waist.

Reps: 20

Sets: 1

Equipment needed: Dumbbells

#4 Dumbbell Dead Lift with Arm Extensions

1. Stand with your feet slightly wider than your hips and knees slightly bent.
2. Hold a 4 – 5 kg dumbbell in each hand by your side.
3. Keeping your back and arms straight, lower your upper body so the dumbbells go below your knees. Hold for 5.
4. Raise your right arm straight out in front of you. Hold for 5.
5. Return to the starting position and repeat using the other arm.

Posture Tip: Don't bend your knees too much, just a slight bend is required.

Reps: 5

Sets: 2

Equipment needed: Dumbbells

#5 Dumbbell Lunges 

1. Stand up straight, holding a 4 – 5 kg dumbbell in each hand by your side.
2. Step forward with one leg into a lunge position, bending your other leg behind.
3. Lower your upper body, keeping your back straight and shoulders back. Hold for 5.
4. Push back up to the starting position and repeat using your other leg.

Posture Tip: Don't allow your front leg's knee to go further forward than your toes.

Reps: 5 for each leg

Sets: 2

Equipment needed: Dumbbells

#6 Dumbbell Punch 

1. Stand up straight with a 4 – 5 kg dumbbell in each hand, held at your waist.
2. In a controlled manner, punch forward with one hand at face height.
3. Return to the starting position and repeat using your other arm.

Posture Tip: Punch slowly and with full control.

Reps: 10 for each arm

Sets: 2

Equipment needed: Dumbbells

#7 Dumbbell Delt Raise

1. Stand straight, your feet at hip-width apart, with a 4 – 5 kg dumbbell in each hand.
2. Bend forward at your waist, keeping your back straight.
3. Raise both arms to the side until they are straight out from your shoulders.
4. Return your arms to your sides and repeat.

Posture Tip: Keep your back straight and raise your arms slowly.

Reps: 10

Sets: 2

Equipment needed: Dumbbells

#8 Squat to Overhead Press

1. Stand with your feet shoulder-width apart with a 4 – 5 kg weight in each hand, held at shoulder height.
2. Lower your body, bending your knees into a squat. Hold for 5.
3. Push back upwards, straightening your knees and extending your arms until they are straight above your head. Hold for 5.
4. Return to the starting position and repeat.

Posture Tip: Don't allow your knee to go further forward than your toes in the squat position.

Reps: 15

Sets: 1

Equipment needed: Dumbbells

#9 Dolphin Plank 

1. Lie face down on your exercise mat, toes tucked in. With your forearms on the floor, raise your body into a low plank position. Hold for 5.
2. Lift your hips further so your body creates a V-shape. Hold for 5.
3. Return to the starting position and repeat.

Posture Tip: Keep your hips tucked in and your back straight during the low plank position.

Reps: 10

Sets: 2

Equipment needed: Exercise mat

Do this workout 4 – 5 times a week for a month and see impressive results!

For more exercises that target your upper body, see Upper Body Workout Routine with Dumbbells.