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Two key elements are vital to any strength training workout: safety and efficiency. While choosing the best weights for women, look for weights that offer both, boosting endurance while still offering a secure grip. Take a look at these top ten weights for women to find the dumbbell, kettlebell, ankle weight, or hand weight for your needs.
Bowflex’s dumbbell is adjustable anywhere from five to 52.5 pounds, eliminating the need to have a large weight set that takes up space. The simple design allows individuals to to rapidly switch the weights from one exercise to the next using a dial system. Quality made with a sturdy design, this is an option made for the serious fitness enthusiast.
These dumbbells come in two, three, and five-pound sizes, depending on your needs, and are perfect for resistance training. The neoprene coating creates a secure grip to prevent slips or injuries while working out. Each dumbbell set comes with a weight stand for easy storage when not in use.
This dumbbell by CAP is hexagon-shaped to prevent rolling and allow for safe storage. Each weight is made of a solid cast iron that evenly distributes its mass. The outer rubber coating, which comes in a variety of colors, has no strong scent unlike most rubber dumbbells.
Nordic Lifting’s wrist and ankle weights for women are perfect for at-home workouts, Crossfit, jogging, aerobics, and core training. These weights are designed for simultaneous comfort and durability, with reinforced stitching and neoprene padding. Thanks to its large Velcro pad, these weights can be easily switched from ankle to wrist depending on the workout.
Yes4All’s adjustable ankle and leg weights for women are made from a breathable neoprene exterior with reinforced stitching and a sturdy outer trim. Its design includes a Velcro band and D-ring that provides a more individualized fit to your wrists or ankles. These weights are the perfect way to add more resistance to your fitness routine or make physical therapy exercises more effective.
These hand weights by Crown Sporting Goods are color-coded so you can grab the weight you need quickly while exercising. Its neoprene outer coating is non-slip and soft against your hands to prevent injuries. The weight’s thick handles enhance and strengthen your grip, and its oblong shape resists rolling after it has been set down.
Tone Fitness’s vinyl kettlebells are designed to engage the entire body during workouts, focusing specifically on core muscles. Each ten pound weight is coated in a sleek, durable vinyl to keep it from slipping while being used. They are solid and cement-filled which, in comparison to hollow kettlebells, allows for a more even weight distribution.
These kettlebells by Sunny Health & Fitness are made of durable cast iron with a corrosion-proof vinyl finish. Its wide, textured handles provide a secure grip to prevent slipping during exercise. The weight is compact and ergonomic to allow for easy traveling—you can use them at home, at the park, in your gym, or while traveling.
Brute Force’s sandbags are some of the best arm weights for women—each made with 1000D cordura, the same material used in military training sandbags. The sandbag sizes vary to account for every exercise level and ability. Depending on your needs, you can purchase a mini sandbag as small as five pounds or a four-hundred pound “Heavy Hitter” bag.
PROMIC’s adjustable ankle weights are made to tone your lower-body muscles while you’re on the go. They are designed for simultaneous comfort and durability, with reinforced stitching and a moisture-absorbing inner material. These ankle weights can be attached and detached easily via their Velcro straps, which hold securely to your feet during strenuous exercise.
Whether you’ve lifted before or are new to strength training, knowing a few key techniques can help boost your workout’s efficiency. Try these four tips during or after your next weightlifting routine for a fun and productive workout.
To get the most out of your weightlifting sessions, find a personal trainer to teach you the right form. Good form can help you work the right muscles with each exercise and prevent strain.
After every workout, make a note weights you use and how many reps you did of each exercise. Jotting down your workout history can help you measure your progress over time and keep track of which exercises were most effective.
To make sure your body has enough fuel to complete your workout, you’ll want foods high in protein or complex carbohydrates. Lean meats, soy, leafy greens, or protein supplements help heal and build up muscles after working out.
Resistance bands are a great exercise tool to use alongside weights. Primarily focused on endurance, resistance bands increase your flexibility while strengthening your body. Plan in a few exercises using resistance bands to your routine to give your muscles a more varied workout.
Like all exercises, weightlifting is most effective when done safely. To prevent sore, strained, or injured muscles while working out, use your weights carefully. Keep these three tips in mind to stay safe while strength training.
Starting with a weight that is too heavy can cause muscle strain. Begin your workout routine with smaller weights and work your way up to larger options over time.
Before you start weightlifting, plan in five to fifteen minutes of stretches or light cardio. This will help your body warm up before you start exercising and prevent potential injuries. Pay special attention to the part of the body you’re hoping to exercise.
If your muscles don’t have at least 48 hours to rest between sessions they may feel sore, putting yourself at risk for serious damage. To prevent muscle strain, plan weightlifting sessions two to three days a week with rest or low-impact exercise days (like yoga or aerobics) in-between.
Whether you want to add a little resistance to your cardio workout or take up strength training, weights are the perfect way to train your muscles. When choosing your weights, remember that everyone is different--read the benefits of each product carefully to choose weights that will best fit your lifestyle and exercise routine. After you’ve found the right weights for you, you’ll be on your way to enjoyable and safe weightlifting in no time!
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