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Female weight lifting

flowerhorsey
flowerhorsey Posts: 154 Member
edited November 2024 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!

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    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
    @Ironandwine69 what is your Heavy vs. Light legs?
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    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: 8,488 Member
    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: 11,751 Member
    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
    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
    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
    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
    45-60 minutes
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    I usually spend about 10 minutes rolling and stretching. My lifting workouts usually take 60-75 minutes.
  • nw623
    nw623 Posts: 38 Member
    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
    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
    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
    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
    Depends on what your goals are.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    My workouts take 40min and I lift full body 3 times a week.
  • hesn92
    hesn92 Posts: 5,966 Member
    edited October 2017
    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
    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
    Okay you weight lifting goddesses, add me as a friend. I need some partners in crime
  • BNY721
    BNY721 Posts: 125 Member
    About 2 hours each day..20 min cardio on upper-body days. 10 min stretch.

    Mon - Rest
    Tue - Heavy Legs
    Wed - Shoulder/Lats
    Thur - Rest
    Fri- Legs
    Sat - Triceps/Abs
    Sun - Back/Biceps
  • moogie_fit
    moogie_fit Posts: 280 Member
    Friday - lower body squat focus
    Saturday - upper body-heavy bench OHP rows pull-ups
    Sunday -cardio one hour
    Monday - lower body deadlift focus
    Tuesday - upper body lighter lifts higher reps same as Saturday
    Wednesday and Thursday rest days

    90 mins per lift and 60 mins for cardio
  • ljk0615
    ljk0615 Posts: 160 Member
    Monday - heavy legs
    Tuesday -Shoulders + HIIT
    Wednesday - Back/bis
    Thursday - light legs - glute focused
    Friday - chest/triceps + HIIT
    Saturday - active rest- try to get in 2 mile walk pushing stroller
    Sunday - same as Saturday

    All my workouts take ~90 minutes sometimes a little less, sometimes a little more
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    Monday: Chest & Tris
    Tuesday: Legs/Glutes
    Wednesday: Back/bis
    Thursday: Legs/Glutes
    Friday: Shoulders

    Lifting days approx 60-75 minutes + 65 mins cardio/warmup/stretch Mon, Tues Thursday

    Saturday 70 minutes cardio + 15 mins warmup/stretch

    Complete Rest Sunday

    *** Currently bulking and also dual goal to keep up moderate running miles though winter.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    About 75 minutes. I do light dumbbells, full body, three days a week.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    edited October 2017
    I'm following 5/3/1 so on a 4 week cycle with lifts (squat, deadlift, bench, overhead press) getting steadily heavier with different reps each week for 3 weeks then a deload week.
    Week 1 : 3 sets of 5 warm up, 2 sets 5 increasing weights, top set AMRAP
    Week 2 : 3x5 warm up, 2x3 increasing weights, top set AMRAP
    Week 3 : 3x5 warm up, 1x5, 1x3, AMRAP
    Week 4 : 3x5 warm up weights
    Finish each lift with 5x10 at 50% 1RPM, then various accessories

    I do typically one heavy lift in a day, so lift heavy 4x week for around 60min a time. Then do extra work with dumbells, bodyweight and TRX with my PT.

    eta : my warm up is generally a mile run down to the gym, hate faffing about with treadmills etc.
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