When many women want to get in good physical shape, they want their bodies to have a toned, sleek look instead of a muscular look. To develop long, lean muscle, strength train consistently with a low amount of weight. Use free weights and strength-training machines to strengthen muscle groups in your chest, arms, shoulders, back, abdomen and legs. Perform more sets with more repetitions to develop a toned physique.
Upper Body TrainingDumbbells are ideal for training your upper body. Not only do they target the primary muscle being trained, they help build muscle in the stabilizing muscles during exercise implementation. Start your upper body strength-training workout with dumbbell bench presses and inclined and declined dumbbell chest presses to work your central, upper and lower pectoral muscles. Move on to dumbbell biceps curls, military presses and triceps extensions to strengthen your shoulders and arms. Finish your upper body workout with bent-over dumbbell rows and shrugs to target your central and upper back muscles. Perform three sets of 12 to 15 repetitions of each exercise to tone your upper body.
Lower Body Training
Dumbbells and a barbell are helpful when strengthening your glutes, hips, hamstrings, quadriceps and calves. Place a barbell across your shoulders, or hold a dumbbell in each hand at hip height or shoulder height, and perform basic squats and lunges. Both of these exercises help strengthen your quadriceps, hamstrings, hips and glutes. Train your calves with calf raises. With a barbell on your shoulders or with dumbbells at hip height, stand on the edge of a step or other raised surface and complete sets with your toes pointed forward, inward and outward to strengthen your central, outer and inner calves. For toning, perform three sets of 12 to 15 repetitions of each lower-body strengthening exercise.