Weight Training for Women

AmbrrrB22

So I don't know anything about lifting weights. I would like to incorporate weight training with my cardio, but I don't know where to begin. I simply want to get stronger and tone, so at what weight and how many reps should I be doing of different exercises?

firef1y72

Start with this post here https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

I started with Stronglifts 5x5, starting with the lightest bar in the gym and then progressing up. It's really important to nail form while the weights are lighter.

Everyone is going to have a different idea of the best way to strength train, personally I don't see any difference from if a man was training. I prefer the heavier weights and fewer reps for my main work, (I'm using a different program now) and then add accessories at lighter weights and lots more reps and sets. Don't worry about getting bulky though, being female means that it's really hard for us to bulk up. I like the "strong" look and it's taken a lot of work, eating at a surplus then cutting all the while lifting heavy weights. (Heavy is relative, what's heavy for me is light for someone else and vice versa). I'm just about getting where I want to be after 3 years of lifting (1 year of that was while losing weight)

deannalfisher

honestly i found a plan on muscle and strength that i have been using on and off for a couple years - they have some female specific plans; but i use a generic dumbbell only plan. all the exercises have a video that you can review to look at form and gives you the number of reps/sets

DancingMoosie

I like stronglifts 5x5 because it is only 5 lifts, very streamlined. Just remember that you may not be able to increase the weights as quickly as the program suggests. You can go at your own pace, but keep progressing.

JnelMcNelly

The 5x5 is a good program for beginners as it helps develop baseline strength, only requires lifting 3x a week, and only includes a handful of exercises. You can find all kind of info about it and youtube videos discussing it, such as the video from “buff dudes” on youtube. Like thoose above me I highly recommend it for you.

Nanaluvs2sweat

Try adding wrist weights and/or ankle weights to start. It’s not much but you’ll feel it. I also found a beginners weight lifting video I follow and use a bit more weight but not much more until I build endurance. I also read that adding weights to your cardio burns 5-15% MORE calories too. Good luck

middlehaitch

Ankle and wrist weights are great for adding some weight to body weight exercises and for adding an incremental weight to a dumbbell routine but are not designed to be used with cardio activities like walking, running, etc, they put undue stress on your joints and tendons and can cause injury.

If you want to add weight to cardio use dumbbells, a loaded backpack, or something similar.

Hasfit has some good intro weight training video routines for the absolute beginner that can be done at home.

The Nerdfitness routine in the link above is a good simple bodyweight routine.

I alternate cardio with AllPro a beginners barbell programme (also in the link above)

Cheers, h.