Strength routines for women

petemeep

I've been running for the last 8 months and am looking to add more regular strength training to my routine. I can't afford a gym membership and have to do it at home. I have 5lb, 10lb, and 15lb dumbbells and a curling bar with some various weights that can be added.

I need a routine that tells me exactly what to do on which days, I've found I need a lot of structure to keep me on track and motivated.

any advice or websites with good info would be greatly appreciated!

Debbiedebbiey

The book new rules of lifting for wemon. Also known as NROLFW and they have a group on MFP, I got a copy at my library. Good luck.

mittensofdoom

I use p90x and p90x2 (which I don't like as much while I'm traveling because inflating and deflating my ball is a pain in the *kitten*). Not that I would ever advocate stealing... but they can be found online... Otherwise, just pick up a few Women's Muscle Fitness magazines. They usually have good routines.

mittensofdoom

And woo for women's strength training!

petemeep

thanks!

Ge0rgiana

The book new rules of lifting for wemon. Also known as NROLFW and they have a group on MFP, I got a copy at my library. Good luck.

Seconded.

usmcmp

Any routine can work for a woman. I do "guys" routines all the time.

GCAsMom

I just started a simple resistance training routine this week. I Googled and found this workout: http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

I'll probably want something more later, but for now, I think it'll be a good start.

beckyinma

The book new rules of lifting for wemon. Also known as NROLFW and they have a group on MFP, I got a copy at my library. Good luck.

Seconded.

THIRD! I bought it, read the whole thing and love the schedule. Join the group and i can give you a link to the spreadsheet/schedule. Friend me if you want.

AZKristi

NROLFW is great if you belong to gym and have access to equipment. I started out with body weight exercises (yoga and pilates). I also got a book called teh Big Book of Exercises for women that has many body weight exercises.

SmashleeWpg

NROLFW is great, I will concur with all of the above. However, if you're looking for free workouts - bodybuilding.com website has some good ones (Jamie Eason's 3 month plan is great), as well as Women's Health Magazine website, and even some of the workouts on Men's Health mag are great, too!

Here's a couple I copied and pasted into my blog a while back for easy reference. These can all be done with little to no equipment, at your home or the gym. Enjoy!

http://www.myfitnesspal.com/blog/Smashlee1984/view/midnight-madness-workout-v2-0-134771

http://www.myfitnesspal.com/blog/Smashlee1984/view/this-is-sparta-circuit-workout-108332

http://www.myfitnesspal.com/blog/Smashlee1984/view/got-a-dumbbell-i-dare-you-to-try-this-108331

http://www.myfitnesspal.com/blog/Smashlee1984/view/another-gut-buster-for-you-108330

http://www.myfitnesspal.com/blog/Smashlee1984/view/thursday-midnight-madness-circuit-108328

Rocking_Robin

BUMP...very interested in comments

LaurenAOK

Check out Jefit. It's a website but they also have an amazing smartphone app. It puts together a routine for you and you can edit it based on what you can and can't do depending on your equipment and such. It has a rest timer and it keeps track of all your workouts. I love it! I never would've been able to put together a good routine without it

ashlensmomma

bump for later

Dawnnan

bump

apriltrainer

www.venusindex.com

That's the program I am using. I love it. The forum boards over there are full of supportive women.The workouts are GREAT.

They aren't as well known as others listed but it's gotten me to get the physique I've wanted for the longest time.