Women, tell me your weight lifting routine.

lilRicki

I use New Rules of Lifting for Women. It's quick, awesome and full body.

21Pontoon

I started lifting with my boyfriend, primarily we do bench press, deadlifts, front and back squats and overhead press.
We slot in different complimentary lifts in between. He does Strong man and is studying sports in uni so I mainly just listen and do. Maybe approaching someone who looks like they know what they're doing in a gym would be a good idea? they may let you train with them x

desiv2

WARNING: VERY LONG POST

I created this for a few other people on here that are also new to weight lifting. Hope it helps. Please excuse any typo's.

Weight lifting routine for a new lifter

My suggestion is to do three sets of three different exercises per muscle group. I will arrange them in this fashion for you here.

• Each set should contain anywhere from 10-12 reps with the last three reps being fairly difficult to complete.
• If you don’t struggle to complete the last three reps then you need to consider going up in weight.


...editing out the rest for length

Thank you for this! Exactly what I was looking for, a lot of information. I really appreciate it.

oameyers

bump...I'm reading "The New Rules of Lifting for Women" now. Can't wait to get to the meat of the book.

DrMAvDPhD

I'm doing New Rules of Lifting for Women. It is a good beginner program that hits all the basics: Squats, deadlifts, pressing and pulling exercises, and a lot of core stuff. I hear good things about Stronglifts 5x5 as well (and it looks simpler and requires less equipment).

BellaFe

I started doing splits 4-5 days a week but have recently switched to a full body routine.

On upper body days I would do bench press, dumbbell flyes, dips, triceps extensions, barbell curl, hammer curl, upright rows, over head press, bent-over rows, single arm rows, and deadlifts.

On lower body days I would do box squats, dumbbell lunges, standing calf raises, hip thrusts, kickbacks, grand plie squats, laying leg raises, side bends, reverse crunches, and planks.

The weight you will start with will be different than mine. I started benching 30lbs and now can bench 80lbs
Use what is heavy for you. I started with a weight that I could only lift 6-7 times for 3 sets then once that got easy I upped my weight.

New routine I started yesterday Full body 3x a week I will test this out for about 2 months and see how it goes.

Day 1:
a) Quads - Barbell back squats
reps: 5/5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7/7
b2) Calves - Standing calf press
reps: 7/7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - (Weighted) wide grip pull-ups
reps: 10/10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a tricep extension of your choice for 2 sets of 5 reps, or as many diamond push-ups as you can do.

Day 2:
Off or light cardio.

Day 3:
a) Chest - Flat bench press
reps: 5/5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7/7
b2) Abs - Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 20/20/20/20
c1) Back/Hamstrings – Standing bent over dumbbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a hamstring curl machine for 2 sets of 5 reps;or lock your heels under something with the instep of your foot facing down and, starting with your thighs perpendicular to the floor, lower your upper body forward and down a couple degrees then use your hamstrings to pull it back up. I’ll have to see if I can find a picture of this somewhere.

Day 4:
Off or light cardio.

Day 5:
a) Hamstrings - Deadlifts
reps: 5/5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7/7
c1) Quads - Alternating barbell lunges
reps: 7/7/7
c2) Triceps/Chest – Decline close grip bench
reps: 7/7/7
d1) Back/Biceps – (Weighted) close grip chin-ups
reps: 10/10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do two sets of clapping pushups.
Day 6 and Day 7:
Off or light cardio

4d9r

WARNING: VERY LONG POST

I created this for a few other people on here that are also new to weight lifting. Hope it helps. Please excuse any typo's.

Weight lifting routine for a new lifter

My suggestion is to do three sets of three different exercises per muscle group. I will arrange them in this fashion for you here.

• Each set should contain anywhere from 10-12 reps with the last three reps being fairly difficult to complete.
• If you don’t struggle to complete the last three reps then you need to consider going up in weight.
• Always make sure that FORM COMES FIRST. If you are struggling to keep your form correct during your set then you need to lower the weight.
• While you are doing each exercise, keep in mind which muscle you are exercising. Always focus your energy on that muscle and contracting that muscle. Too many people think they can just go through the motion of moving the weight around without paying attention to which muscle they are using to move it.
• I highly recommend using Google to search for the proper form for each of these exercises as I will be unable to explain the form to you well enough through text.
• Always remember while doing exercises where you are standing you need to keep your knees soft. NEVER lock your knees. Especially while doing squats as this puts a lots of extra pressure on them.
• While using machines, do not let the weight “clap” during every rep. If you let the weights meet that means your letting your muscles go to rest between sets.
• Always try to use a 2 count. Two counts in one direction, two counts in the other. Example: For a bicep curl, curl it up for 2, lower the weight for two. Do not every swing weights. Always keep them under control.
• Always inhale on the easy part of the lift and exhale on the hard part. Paying attention to breathing also helps you not do the move too fast. If you do it too fast you'll breath too fast and hyperventilate. Don't do that (haha).

Three day a week workout:

Day 1: Chest, Shoulders, Triceps

Chest:
1. Bench Press
2. Dumbbell Press (Can substitute seated fly machine if your gym has one)
3. Incline Dumbbell Press

Shoulders:
1. Standing overhead dumbbell press
2. Arnold’s (Google this. Seated dumbbell press but when you bring them down you twist them to face you in front of your chest)
3. Straight arm in and out fly (you’ll lose pretty light weight on these. I only use 5 lb. dumbbells)

Triceps:
1. Kickbacks (one arm at a time or two, either way, just Google correct form)
2. Overhead tricep extension (hold one dumbbell with both hands)
3. Tricep push downs (if you have cables in your gym, otherwise you could do dumbbell or barbell skull crushers)

Day 2: Legs

1. Squats (You can do these with the barbell or dumbbells with DON’T lock your legs out at the top and try to get your thighs parallel to the floor every time!)
2. Walking Lunges (Holding dumbbells, keeping both legs at around 90 degrees when you take a step, and push off with your back leg to work your glutes more. Also, don’t step your feet together between steps, just take long strides into the lunge each time)
3. Leg extension machine (do not swing the weight up as you do this, make it a two count up and a two count down)
4. Leg curl machine (Don’t swing the weight or kick yourself in the butt)
5. Standing calf raises (http://www.youtube.com/watch?v=kQxv2AkNHcE uses this youtube video as a guide for the form, but don’t lock your legs like this guy does. But for this exercise you should do 15 slow, 10 fast for each direction (toes out, forward, and in)

Day 3: Back and Biceps

Back:
1. Lat pull downs (lats are those “wings” that men get when they’re really big, google it so you know which muscle you’re concentrating on)
2. Seated row (don’t lock your knees!)
3. Bent over barbell row (definitely google for form)
4. Back extension

Biceps:
1. Alternating bicep curls (elbows stay glued to your side, your arms only move from the elbows down, only bring your arm up a little past parallel to the floor)
2. Concentration curls
3. Static Arm Curls (http://www.youtube.com/watch?v=EF5L3bkDPak Here is a youtube video to use to understand WHAT you’re doing but DO NOT have the bad form this girl does. She is swinging her body, using her shoulders A LOT and going WAY TOO FAST. So this is an example of how to perform the exercise, albeit badly)


If you only lift weights two days a week then just combine Legs with Back and Biceps.

This is a lot of information but I hope it helps!!! Please let me know if you have questions about ANY of these exercises and I can go into more detail.

eta: I'm going to try this routine. Thanks so much for sharing!:flowerforyou:

PatienceGrasshopper76

bump for later

CALake

LOVED Stronglifts 5x5. But if you do look into it, start with the group here on myfitnesspal. They are much more supportive (and easy to understand!) than the meathead creator in Belgium

shrinkinginQualicum

Bump!

McAlyna

Stronglifts 5x5 or Starting Strength....just google them.

^This^

Easy to follow for beginners. I am new to weight lifting and I am glad I chose this program. I am now completed week 8.

KazzaLee13

Bump for later.

PhoenixRising11

Bumping for later.

Phat_Bottom_Girl

Bump

yiffanarff

I've been following the Ultimate Female Training Guide, found here: http://www.simplyshredded.com/the-ultimate-female-training-guide.html

I just finished my second week and I'm really liking it so far. (Got my deadlift up to 105 yesterday!!! For me, that was really exciting to get into a triple digit. )

Poods71

Bump

maddmaddie

bump!

Lupercalia

I began with Starting Strength for barbell work, and Enter The Kettlebell for kettlebell training.

ShadeBlossom

Bump for later. I've been looking to change up my routine!

spazzzoutsilvia

For my arms.. I like doing a lot of strength workouts using just my own body weight. Push ups. Normal, elevated, inclined. Handstand push ups up against a wall. Pull ups. Tricep dips.

Consistent reps and breaks in between. I noticed a huge difference in my strength since I started doing intense workouts using just my own body weight. Builds a really strong core as well, and burns a whole lot of calories.

Weights are fun too. They burn plenty of calories. A good thing to know about weights is make sure you have very proper posture.