Weights will keep your bones and joints strong, burn calories and make you more fit! Generally women should lift weights in the same manner as men, notes trainer, but with a few small tweaks to account for gender differences. These include shorter or longer rest periods, working more on your upper body and using a combination of repetition ranges, such as mixing eight- to 15-rep sets with heavier, lower-rep sets. A sample workout would include dumbbell lunges, leg curls on a machine or gym ball, pushups, dumbbell shoulder presses, barbell rows and assisted chinups. Perform each exercise for two sets of 15 reps in session one, four sets of eight to 12 in session two and five sets of five in session three.