Getting started with strength training (women)

Emily3907

Hi!

I need some help or pointed in the right direction. I got the cardio aspect of my exercise routine down, but I want to start doing some strength training 3 times a week. I already have all kinds of equipment at home like the Bowflex select weights from 5-52 pounds, a body tower and kettlebells ranging from 5-15 pounds. (My husband uses it currently.) So, I would like to do it all at home and not join a gym.

The problem is I do not know where to start and how to get an effective and efficient workout. Is there a good online resource that has printable complete workouts that I can just print off and follow? I am just concerned about only working one area over and over and neglecting another.

Thanks!

CatHunterFit

I'd recommend either 5x5 stronglifts (they have a great app) which focuses on big lifts like squats, deadlifts, chestpress and overhead press, or some of the Beachbody workouts like BodyBeast of P90X. I've had a lot of success with both.

CatHunterFit

Or just visit Bodybuilding.com for a good breakdown of lifts and form

Azexas

Starting Strength
New rules of lifting for women


Bodybuilding.com has a ton of exercises and programs to check out

strong_curves

I just got those bowflex dumbbells too. Here's a good full body dumbbell routine you could try:

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

With NROLfW, StrongLifts, etc they're barbell routines, you could find modifications using dumbbells to do those programs but most people say its not a good idea.

TR0berts

Since you don't have a bunch of equipment and want to do it at home, I'd suggest Convict Conditioning, You Are Your Own Gym, or some other bodyweight based program. I'm pretty sure (although not completely sure) that you could incorporate dumbbells into many moves on those programs.

Emily3907

Thanks everyone! I will have to check these out!