I wanted to share a guide for female weight lifting with everyone. It is somewhat intimidating for a woman to hit the weight room with all the other men. I hope I can help you take the edge off.

Bench Press: This is the exercise that has people laying flat on a bench pushing a barbell up and down. This works the chest and triceps.

Squats: You will often see people standing with a barbell on their shoulders while they squat down. This exercise works the quads, hamstrings and glutes.

Bent Over Rows: This is when you’ll see someone bent over, usually at a 45-degree angle holding a barbell and pulling it up to their chest. This works the back and biceps.

Deadlifts: This is when there is a barbell on the ground; someone squats down, grabs the bar and stands up straight. This uses the back and hamstring.

Barbell Curls: This is taking a barbell with both hands and curling it up in the air. This exercise works the biceps.

Skull Crushers: This is taking a barbell, holding it above your head, than slowly lowering it behind your head and back to the straight up position. This works the triceps.

Calves Press: There are a few machines for this, but they all work the same. Basically you have weight on your knees or shoulders and you try to stand on your toes. This will work your calves.

These are all the basic female weight lifting routines that should be done. These will allow you to work all the major muscle groups, except the abs, which most people know how to do in the first place.