Beginners Strength Training for Women...Help

carmenrosab

I have been doing lots of Calisthenic Type of work outs since January and I like the way my body is starting to look. My goal is to have nice muscles, to be stronger and I know I am going to have to start lifting some type of weights to do that. I really would like to focus on my arms. Can anyone help me with some tips and maybe websites that have routines for beginners?

jemhh

Here are a few beginner routines. You can google them all and find the details online. The ones with an * are books (but you still google-able.)

- New Rules of Lifting for Women*
- Strong Curves*
- Starting Strength*
- Stronglifts 5x5
- Ice Cream Fitness 5x5
- Greyskull LP

Right now, I'm doing Strong Curves. The guy who wrote it, Bret Contreras, is known as the "glute guy." I will admit to being a bit eyeroll-y about that when I first heard of him but after reading the book at looking at his website (I suggest looking over both) I completely changed my mind. His book as four programs. Three are full body and one is lower body only. One of the full body programs is bodyweight (calisthenics) only and the others all incorporate bodyweight work too. So you might like it since you are already doing bodyweight work. The programs are in the book but you can also google "strong curves pdf" and find the program sheets to download for free from his website. (I still recommend getting the book but at least you can look through them that way.)

mochapygmy

Hi Carmen,

Check out New Rules of Lifting for Women (book), Strong Lifts (online) or Strong Curves (book). Personally I like the format/photos/explanations in Strong Curves so ended up buying that though I work a program designed by a trainer at my gym.

Since you are just starting out I would probably stick to the main compound lifts like squat, deadlifts, Over head press, Bench, rows and that is probably enough arms for now but you can always add more arm work in a month or two.

I love lifting and hope you do too!

FitPhillygirl

I've been weightlifting for a year now with steady progress in strength and muscle growth. Since starting Stronlifts 5X5 2 weeks ago I can see a huge difference in my progress VS all the single muscle lifts that I was doing before. With the 5X5 Stronglifts workout, you will work more muscle groups at the same time which will save you time in the gym or lifting at home.
Here's a link to the program if you want to check it out. stronglifts.com

LKArgh

carmenrosab wrote: »

I have been doing lots of Calisthenic Type of work outs since January and I like the way my body is starting to look. My goal is to have nice muscles, to be stronger and I know I am going to have to start lifting some type of weights to do that. I really would like to focus on my arms. Can anyone help me with some tips and maybe websites that have routines for beginners?

If you like calisthenics, there is no reason to worry it will not get you to where you want. Body weight training is definitely working for both strength and building muscle, especially for upper body. Not that weights will not help, just do not doubt that what you are currently doing is also effective

carmenrosab

Thanks for all the info! I have a lot of research to do!