NiaShanks.com's simple beginner training program and BodyBuilding.com's beginner's machine workout for women are some beginner-level weight training programs for women. These programs are aimed at women who wish to gain muscle mass.
The beginner's program on NiaShanks.com recommends that the user work out on three non-consecutive days per week. Training days alternate between two different sets of four exercises using barbells and free weights. The exercises include squats, rows, back extensions and presses.
BodyBuilding.com notes that using machines is a good way to gain strength and practice form before moving on to free weights. The beginner's machine workout for women focuses on full-body workouts. This program encourages users to build solid form and work hard without exhausting themselves.