Good Beginning Strength/Weight Workouts for Women

juleemchicago
juleemchicago Posts: 7 Member
in Fitness and Exercise
Does anyone have any links to good beginning strength/weight training programs for women? I'm looking to build strength and define/tone muscles, not bulk up as I lose weight. I have free weights and a home gym/weight machine and I find myself getting overwhelmed when I head into my gym.

Most of the sites I have seen don't really get into specifics, like how to do the exercises with proper form (especially on the machine), if you should switch up and do different exercise on the days of the week you train or keep it the same, etc.

Thanks!

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    edited January 2018
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    Stronglifts, Strong Curves, and NROLFW are probably the most recommended. Also it’s impossible to bulk up while in a calorie deficit.
  • Aplant77
    Aplant77 Posts: 112 Member
    Jessica Smith and Jillian Michaels are my favorites. Jessica is a bit more beginner although both can be by using lighter weights and then adding weight as you get stronger.
  • miahneela
    miahneela Posts: 5 Member
    Try Hasfit's workout on YouTube. I love their strength training. They do full body and split body strength training. They even do free monthly workouts
  • miahneela
    miahneela Posts: 5 Member
    *plans
  • megs_1985
    megs_1985 Posts: 199 Member
    Try Fitness Blender. It’s at home workouts or you could print them and do them at the gym. You just need dumbbells. They definitely encourage good form over heavy weights.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    If you aren't looking to lift heavy, see if you can get your hands on this book: https://www.amazon.ca/Strength-Training-Exercises-Women-Pagano/dp/1465415807

    The exercises primarily involve light (up to 12lb) dumbbells and body-weight exercises, with some that require other relatively inexpensive pieces of equipment (cardio step, ankle weights, stability ball, resistance tubes and bands, 7" beach ball). She gives three sample full-body workouts and 4 cardio-and-weights interval workouts, but you can mix and match from among the exercises in the book.

    I'd say the main weakness is that she doesn't give guidelines for going past 12lbs. I've been gradually incorporating heavier weights as I feel up to them.

    However, she's got a wide range of exercises for each major muscle/muscle group, gives a 3-level progression for weights, sets, and reps, includes warmups and cool-down stretches, and also gives you a heads-up about common errors in form and how to avoid them/know you're doing it right.

    For me, as a newb with no gym membership and nobody at home who can spot me on a regular basis, and whose main goal is to retain and strengthen the muscles I've already got as I get down to a healthy weight, this book has been fantastic. I've seen muscle definition on my legs, arms, and shoulders and a nurse complimented me on my trunk muscles when I was able to sit up unassisted immediately following a surgery two months ago. It sounds like we've got similar goals.

    Note: if you want a test run, check if your library has a copy.
  • veganfanatic
    veganfanatic Posts: 32 Member
    walking is very good for the health
  • bizgirl26
    bizgirl26 Posts: 1,795 Member
    malibu927 wrote: »
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    Stronglifts, Strong Curves, and NROLFW are probably the most recommended. Also it’s impossible to bulk up while in a calorie deficit.

    ^^THIS!^^ . Check it out . I like strong curves or 5x5 . You wont bulk. It might be beneficial to pay for a single session to have someone go over proper form.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    edited January 2018
    juleemchicago wrote: »
    Does anyone have any links to good beginning strength/weight training programs for women? I'm looking to build strength and define/tone muscles, not bulk up as I lose weight. I have free weights and a home gym/weight machine and I find myself getting overwhelmed when I head into my gym.

    Most of the sites I have seen don't really get into specifics, like how to do the exercises with proper form (especially on the machine), if you should switch up and do different exercise on the days of the week you train or keep it the same, etc.

    Thanks!

    if you want specifics [edit: about form for the major barbell lifts - maybe not your niche?], mark rippetoe's book starting strength is about as specific as it can get.

    i can pretty much guarantee that 'bulk' is a) unlikely and b) easily reversible if it does somehow happen to you. so don't let that stop you. strength is awesome.

  • juleemchicago
    juleemchicago Posts: 7 Member
    edited January 2018
    I don't want to do a barbell workout as I don't have that at home. I have a variety of dumbbell weights and and a home gym weight machine. I meant proper form for those. Most of the ones I'm seeing refer to barbell lifting. When I said above "...when I head into my gym" I mean my at home gym setup.
  • sardelsa
    sardelsa Posts: 9,812 Member
    juleemchicago wrote: »
    I don't want to do a barbell workout as I don't have that at home. I have a variety of dumbbell weights and and a home gym weight machine. I meant proper form for those. Most of the ones I'm seeing refer to barbell lifting. When I said above "...when I head into my gym" I mean my at home gym setup.

    If you go to the link Malibu posted above you will see bodyweight and dumbbell programs.

Categories