Female weight lifting

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flowerhorsey
flowerhorsey Posts: 154 Member
in Fitness and Exercise
How long do your workouts take including warmup, rest in between sets, and stretching? How are your splits scheduled for the week? Thanks!
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  • sardelsa
    sardelsa Posts: 9,812 Member
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    My workouts are typically 60-75min, including warmup and rest.

    Right now I do full body 3x per week (glute focus), lower 1x per week (glute focus) and an optional upper 1x per week (delt focus)
  • myfitgyrlswag
    myfitgyrlswag Posts: 2 Member
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    @Ironandwine69 what is your Heavy vs. Light legs?
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
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    flowerhorsey wrote: »
    How long do your workouts take including warmup, rest in between sets, and stretching? How are your splits scheduled for the week? Thanks!

    I usually lift 6-7 x week, time depends on what the lift is. Typically 90-120 minutes on average, plus 15 minutes of stretching and 30-minutes of cardio. Sometimes I'll add on 15-minutes of the Stairmaster if I'm feeling motivated.

    I follow a 4-day program that starts with heavy legs, then back, power legs (lighter weight, higher reps...more accessory work) and then arms. On all upper body days I do core as well. I just continuously go through the program, don't have a set weekday for each lift. For example, if I have heavy legs before a rest day, I'll start with back on my next day back.
  • middlehaitch
    middlehaitch Posts: 8,483 Member
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    flowerhorsey wrote: »
    How long do your workouts take including warmup, rest in between sets, and stretching? How are your splits scheduled for the week? Thanks!

    90 min including a little accessory work.
    I do AllPro so it is full body compound x 3, weekly rep increase 8-12, and a heavy, medium, light day.

    I'm older so do an extra warm up set and slightly longer rest periods than most.

    Cheers, h.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,752 Member
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    I just started Ph3 - my husband and I train together, and the length depends on how much we socialise at the gym (usually 1hr15 - 1hr30 start to finish)
  • deputy_randolph
    deputy_randolph Posts: 940 Member
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    It took me almost 2 hrs to get through heavy squats and accessory work today. Sometimes it happens. Bench and accessory work usually takes an hour, and deadlifts/accessories take an hr+.

    Week looks like this: squat/bench/deadlift/ohp.
  • BeccaLoves2lift
    BeccaLoves2lift Posts: 375 Member
    edited October 2017
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    This is the schedule I try to follow. I never miss a lifting session but sometimes I do miss cardio. My lifting sessions are around 60-75 minutes. Cardio 30-60 minutes.
    Mon- upper body and abs
    Tues- lower body
    Wednesday- cardio and abs
    Thursday- upper body
    Friday- lower body and abs
    Saturday- cardio or yoga
    Sunday- rest day
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
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    myfitgyrlswag wrote: »
    @Ironandwine69 what is your Heavy vs. Light legs?

    Heavy legs is low reps ( 5-6 reps), light legs is high rep( 10-12 reps) and you adjust the weight accordingly.
    This is something new that I'm trying with my legs. I used to only have two leg days, recently I added a 3rd. But in general, I try to hit every muscle group twice a week.
  • tjones0411
    tjones0411 Posts: 179 Member
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    45-60 minutes
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
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    I usually spend about 10 minutes rolling and stretching. My lifting workouts usually take 60-75 minutes.
  • nw623
    nw623 Posts: 38 Member
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    Usually about 50 minutes for a full body workout 3x/week. I do any floor work at home, otherwise it would probably be closer to an hour.
  • cs2thecox
    cs2thecox Posts: 533 Member
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    No more than 45 mins for me.
    I like to fit it in to my lunchbreak, so I superset with negligible sitting-doing-nothing rest.

    I do 3 sessions a week, all sessions fairly full body, with the superset rounds set up by my trainer so the more accessory type things don't hurt whatever the big lift is.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
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    Up to three hours, with 90 minutes to two hours being typical. How frequently I hit each lift and intensity depends on where I am in relation to a meet.
  • flowerhorsey
    flowerhorsey Posts: 154 Member
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    Mine are always over an hour. Glutes and legs almost two if I have time. I take over rest day a week.
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Depends on what your goals are.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
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    My workouts take 40min and I lift full body 3 times a week.
  • hesn92
    hesn92 Posts: 5,967 Member
    edited October 2017
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    Like 45-an hour. Honestly depends whether I have to wait for equipment or not. If everything is available and I don’t have to wait for anything I could get it done in 40 min. I am not very hard core.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    My workouts typically take 75ish minutes. They go up to 90minutes on the days I take UrbanKick classes after lifting (no way around it).

    I run for 10min warm up (usually about a mile), stretch for 5 min, lift, cardio for 25min, cooldown/stretch for 5 min.

    My 4-day split currently looks like this:

    Tuesday: Chest//Triceps//Abs + Urbankick

    Wednesday: Legs

    Thursday: 30-60 minute light run

    Friday: Shoulders//Traps

    Saturday: Back//Biceps//Abs + Urbankick

    Sunday: 5-10 mile hike

    Monday: rest
  • katiebug3268
    katiebug3268 Posts: 60 Member
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    Okay you weight lifting goddesses, add me as a friend. I need some partners in crime

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