Strength Training Question

Blueeyes1117

Hey all, wondering if anyone can tell me where I can find a Strength Training regime broken up by muscle groups for women? Preferably something at no cost, all suggestions appreciated! 🤗

nanastaci2020

There are many discussions in the fitness subforum.

What I'm working with is body weight exercises. Some dumb bells and resistance bands.

Glute bridges & variations on glute bridges
Squats, Lunges & variations
Bent over rows, bicep curls, planks, dumb bell bench press

I had something in my Facebook feed today, was an advertisement for personal training, but it also showed a few core exercises. I don't really know what to call them. One was kind of like a bicycle crunch, but done from standing. Stand w/ hands behind head & elbows out. Lift left knee and crunch down to the left side so that left elbow & left knee move toward each other. Repeat on right side. And another was a glute bridge that combines alternating leg lifts.

Dogmom1978

Question: what do you have available to utilize for strength training? Access to a gym? Just body weight? Some weights at home?

ritzvin

my favorite (quick and simple, but likely requires a gym membership unless you have equipment at home/work): https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

Blueeyes1117

ritzvin wrote: »

my favorite (quick and simple, but likely requires a gym membership unless you have equipment at home/work): https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

Awesome, I have dumbbells and weight bench at home. I will probably likely continue to add to what I have

Blueeyes1117

Dogmom1978 wrote: »

Question: what do you have available to utilize for strength training? Access to a gym? Just body weight? Some weights at home?

I have a weight bench and dumbbells for now. I plan to get a Barbell bar as well.

AnnPT77

There's a whole thread here with a list and discussion of various programs that people here have found to be effective:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Some of the ones listed use minimal or no equipment, and are suitable for beginners.

ecjim

Are you looking for a split? -a leg day, a chest day, arm day etc? As a beginning lifter you would be better served with a full body program. You might want to look at Strong Curves, Starting Strength, or a 531 program , maybe 531 for beginners.

Jacq_qui

I read The New Rules of Lifting for Women as a complete noob and I really liked it. I was using a gym at the time, but there are adaptions. If you aren't interested in any of the theory/chat/science/nutrition and are already set up to go and know what you are doing, then a quick google leads me to believe the workout schedule is avail here >> https://liftvault.com/programs/strength/new-rules-lifting-women-spreadsheet/ Otherwise I found it an enjoyable read. Have to admit though I didn't really follow the recipes!