Female weight lifting

flowerhorsey
flowerhorsey Posts: 154 Member
edited 5:38AM 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: 8,486 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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