Strength training for women... what should I do?

GreekByMarriage

I am trying to make it to the gym every morning before work. I am doing the elliptical right now and am trying to come up with a strength training routine as well. I am not sure what I should be doing? I know how to work the machines, so that's not my issue...

I just don't know which muscle groups to do together?
How many days per week?
What the best exercises are to do for what muscle groups?
Should I do cardio first and then strength?
Should I do cardio on some days and strength on the others?

I go to the gym at 5:15 am, I have to catch a 7:04 train to get to work... So I have about an hour or so in the gym not counting getting ready etc. If I am doing cardio first and then strength I need a strength routing that is about 30 minutes long.

Getting to the gym any earlier, or going at night is not an option as I have a 3 year old and 11 month old that I don't see as much as I would like during the week :-( But I need to get healthy!

BTW, I am 5'2, 32yo,Female, 179 pounds - Initial Goal weight is 150, Ultimate Goal weight is 130.

kdiamond

I have one word of advice for you - get the book "The New Rules of Lifting for Women" - it is by far the "bible" of weight lifting. I have seen wonderful results!

Yanicka1

I have one word of advice for you - get the book "The New Rules of Lifting for Women" - it is by far the "bible" of weight lifting. I have seen wonderful results!

This, I didn't know how to lift and this was a huge help. Very inexpensive and worth every cent

knelson422

Is there a trainer at your gym? Many gyms have a 1 time meeting with the trainer for free. It may be worth asking them so that you are starting in the right spot. Good luck!!

cassblue21

I have the book Sculpting Her Body Perfect by Brad Schoenfeld. It is amazing! I have seen great results in myself and my sister.

vxjammiedodgerxv

We are the same height and age but you're 4lbs lighter than me lol. I am doing the same as you at the moment too, but I am going to ask a trainer at my gym to write an exercise program for me. Do they do this at your gym? I know it's free at my gym but I've never had 1 done before, not yet anyway. I've also started doing the 30 day shred dvd and that is doing wonders to work every muscle too xx

LPS1986

I use a medicine ball.

http://www.menshealth.com/fitness/ultimate-medicine-ball-workout

It is Men's Health but it is perfectly fine. I love it and have seen some good full-body toning (including my belly).

Also, use the previously suggested weight-lifting book for women. It is brilliant! Switch it up! I do medicine ball 3 days a week and the other three days, I do arms and back, core and glutes, and then legs. I always have one rest day from the gym!

luv_lea

I have one word of advice for you - get the book "The New Rules of Lifting for Women" - it is by far the "bible" of weight lifting. I have seen wonderful results!

This, I didn't know how to lift and this was a huge help. Very inexpensive and worth every cent

I'm going to third this. It's helped me out a LOT and I'm liking the results so far.

AveryWays

I found a good site that you can select what type of workout you'd like to concentrate on: Fat Loss, Muscle, and Health and longevity. You can put in how much time you have and you can designate which body parts to concentrate on.

http://gainfitness.com/

firefly171717

I have one word of advice for you - get the book "The New Rules of Lifting for Women" - it is by far the "bible" of weight lifting. I have seen wonderful results!

Thanks, I am definitly getting this book, I am with a trainer right now, there are some great sights out there were you can find weightlifting routines as well :-), I was doing one that was four days a week that I found online and it worked pretty well :-)

http://www.realsolutionsmag.com/weight-training/
http://www.weight-lifting-guide.com/dumbbell-routine.html
http://www.sport-fitness-advisor.com/dumbbellexercises.html

Maddy__H

Hi,

I found http://www.bodybuilding.com/ generally very helpfull. They have good sample rountines and informative articles.

Read part 1 and 2 of this:
http://www.bodybuilding.com/fun/berardi13.htm

And I have invested into a couple of sessions with a personal trainer to get the basics and form right, as it is crucial to perform the sets correctly to not hurt yourself.

carrie_eggo

I have one word of advice for you - get the book "The New Rules of Lifting for Women" - it is by far the "bible" of weight lifting. I have seen wonderful results!

This, I didn't know how to lift and this was a huge help. Very inexpensive and worth every cent

I'm going to third this. It's helped me out a LOT and I'm liking the results so far.

+1

leannems

I do a 20-30 minute routine about 3x a week. The routine was set up by a trainer. The routine alternates every other time. I do about 12 reps per machine, with the weight adjusted so I am at failure on the 10th-12 rep. If I can go past 12, I keep going until failure, and then up the weight next time:

Routine 1:
leg extension
leg curl
inner thigh
outer thigh
seated overhead press
row
lat raise
arm cross
biceps
triceps
oblique curl

Routine 2:
leg extension
leg curl
leg press
seated overhead curl
seated overhead pull down
chest press
assisted chins/dips
abs
low back

I just realized this list won't help that much if your gym doesn't have those same machines - but that's what a trainer set up for me.

Rae6503

Another New Rules recommendation here. And you should lift first then do cardio. Or do them on different days.

grapenutSF

another vote for new rules.

mirgss

Heard great things about New Rules.

Stay away from machines - your stabilizer muscles will not get the workout you need.

Lift heavy, few reps per set. Contrary to popular belief, you won't bulk up.

ShardeRenee

Thanks for Posting this. I have been wondering the same thing.

Beeps2011

my vote goes to NROL4W.

And, there is a "group" on mfp you can join for "NROL4W", as well as "women strength-training" for more info!

weeziews

Bump

AnarchoGen

I'm doing this right now, it's free!

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

AnarchoGen

BTW, I started out 164+lbs, I'm 5'3 30 yrs. old. I'm now around 130-132

Mesmareyes

Also remember strength training is not just weights. Push-ups, planks, lunges, squats and crunches strengthen your body overall.

idauria

I have one word of advice for you - get the book "The New Rules of Lifting for Women" - it is by far the "bible" of weight lifting. I have seen wonderful results!

This, I didn't know how to lift and this was a huge help. Very inexpensive and worth every cent

I agree but she is short on time and I don't think she would be able to fit these workouts in in an hour.