Girls who lift...what is your routine like?

ChaseAlder

I've never done the same routine twice.

Today's workout is 21/15/9 of overhead squats and hand release pushups followed by strength:

•Snatch: 3×2 @ 85%
•Back squat: 2×5 @ 80%
•Push press: 3×3 @ 85%
•Clean deadlift: 3×5 @ 105% of Clean
•Box jumps: 5×5 (high)

I could never follow a detailed weekly routine. I'd get so bored so fast. I prefer the way my CrossFit gym programs it... ever-changing and always a challenge.

skinnyinnotime

I do Stronglifts twice a week and also add on bicep curls, tricep dips/extensions, lunges.

Loulady

I follow the Stronglifts 5x5 workouts, but I'm only doing it twice a week and increasing my weights much more slowly than the plan says since I try to do cardio/plyo workouts at least three days a week.

Huffdogg

right now...
barbell squats
overhead press
barbell curls
triceps extensions
barbell bent over rows

I would like to find some more barbell exercises i can do that doesnt involve laying down as i do not have anything bench-like.

hip thrusts don't use a bench

I think you're thinking of glute bridges. The lift generally referred to as a hip thrust does, in fact, have your shoulders up on a bench and feet on the floor.

Huffdogg

@OP: Do yourself a favor and buy the books Starting Strength and New Rules of Lifting for Women. Read NROLFW first, then SS and do the SS program.

Profit.

Here endeth the lesson.

LoraF83

A few good routines to follow are:

Starting Strength
Stronglifts 5x5
New Rules of Lifting
5/3/1


There is no difference between a lifting routine for men and one for women.

This.

I started with Strong Lifts 5x5. It's a really good, simple program for beginners.

sarahlacey1228

Good info

jesgaa

I use this guide and it works

http://www.simplyshredded.com/the-ultimate-female-training-guide.html

I start with cardio as my warm up and stretch when I'm done.

Oh yeah, and I do Tabata on Mondays and PIlates on Thursdays. I just do the weights on Tues, Wed, and Friday.

3laine75

A few good routines to follow are:

Starting Strength
Stronglifts 5x5
New Rules of Lifting
5/3/1


There is no difference between a lifting routine for men and one for women.

this^

i started of doing 5x5 but found the book 'starting strength' invaluable for tips on what i was doing wrong. amazon will let you have a sneeky peek at the first few chapters.

ahviendha

I follow Stronglifts 5x5, three workouts a week, M/W/F.

I lift from 7am to just after 8am, including my stretches.

I walk my dog, or go hiking on my off days.

Nothing has carved out my abs like weight lifting. My silhouette is tighter and leaner, my boobs and butt are perkier, and I love how strong I am. What's not to like?!

EmilyOfTheSun

A few good routines to follow are:

Starting Strength
Stronglifts 5x5
New Rules of Lifting
5/3/1


There is no difference between a lifting routine for men and one for women.

I'm doing the Stronglifts 5x5 routine and love it so far.
It only requires about a 1/2 hour, three times per week. So on my "off" days, I can go hiking and do other things outside that I enjoy.

jstout365

Tu/Thu/Sat - Stronglifts 5x5. I am starting to add a barbell or kettlebell complex into the mix to target some muscle groups and to get ready for my gym adding bumper plates. I am looking at adding cleans, jerks and snatches into the lifting rotation.
M/W/F - Some cardio (try to keep under 20 min) and then Core, core, and a little bit of core on top of that.

mareeee1234

Stronglifts! Lift heavy 3x a week, your whole body - rather than "leg day".. "chest day" ect!

Working for me!

Kidostud

I follow the Stronglifts 5x5 workouts, but I'm only doing it twice a week and increasing my weights much more slowly than the plan says since I try to do cardio/plyo workouts at least three days a week.

Me too. I also do SL 5 X 5 twice a week and progressing much slower, but I really got so much stronger in the time I've doing it! On the other days I do some Jillian Michaels workouts which varies between 30 - 50 minutes.

SocialSocks

Another vote for Stronglifts 5x5.

I started with New Rules of Lifting, but switched to SL for its simplicity, and add a few things in from NROLFW when I have time / get bored.

Matt_Wild

I presume a lot of you girls with 5x5 setups are looking to get stronger, mainly? Not the best for hypertrophy.

lheaton

Download the app to your phone for Stronglifts 5x5 - you will love it!

imtrinat

I just started Jamie Eason's LiveFit and I will definitely recommend the bodybuilding.com website due to it's extensive workout library, videos, and step-by-step instructions. I doubt I will follow her plan completely but is giving me lots of new ideas and they match alternative exercises to change things up. I typically lift at least twice a week right now with one upper body and one lower body. At least two exercises for each body part for 3 sets of 10 or 12 reps. Here is a list of the ones I most commonly use. Most of these are machine exercises but you can find free weight alternatives for them. EDIT: I forgot to add my cardio I do cardio about 4-5 days per week. 30 minutes on lifting days and an hour on other days. Hiit on the elliptical is great for me on lifting days.

Upper body:

Chest press
Shoulder press
Lat pull down
Seated cable rows
Chest fly (machine or dumbbell)
Assisted dips
Bicep curls
Tricep pushdown

Lowerbody:

Deadlift
Leg press
Weighted lunges
Squats (barbell or dumbbell)
Step ups
Hamstring Curls
Extensions

Healthy_4_Life2

Bump for later!!!

NavyKnightAh13

bump

fullofquirks

Another vote for Stronglifts 5x5.

Super simple to get going.

Dlacenere

I usually do 2 nights of bootcamp, which is a full strength superset circuit - we use power block dumbbells for chest press, squats, lunges and Deadlifts etc..plus bands, heavy ropes, stepper for pushups, kettlebells and sandbags etc.. There is some cardio in with that and core work as well

I go to the gym usually 3 days per week and do chest and shoulders one day, back and biceps the second and usually legs the third. I do 3-4 sets of three lifts per muscle group anywhere from 6-12 reps depending how heavy. I go as heavy as I can without sacrificing form. Usually looks like this:

Chest & Shoulders:
Bench Press
Incline Bench Press
Flat dumbbell press or Chest Flies
Barbell Upright Row
Dumbbell overhead press
Barbell overhead press or a different shoulder press

Back & Biceps
Seated cable row
Pull ups or Deltoid Flies or Lat Pull Downs
One arm dumbbell rows
Cable Bicep curls
Straight bar upper, lower and full Bicep curls
Crooked bar Bicep curls

Legs
Barbell Squats
Leg press
Leg extension
Deadlifts or Walking dumbbell lunges
Straight bar lunges

I also usually add in some cardio after weights whether its 20 mins of Treadmill Sprints or Incline Walk/Run Intervals or just a short easy run.

kts3639

Another person in for Stronglifts 5x5. I just started this routine and am really enjoying it. I also add a few other lifts, depending on the day. I am also tweaking the LS 5x5 program a little bit by lifting 4 or so days a week instead of 3 (still making sure I have some rest days).

katy_trail

another vote to all pro beginner.

HMVOL7409

I agree with all the recommendations for beginners programs. I'm not a beginner and do an upper/lower split 4 days a week. 2 days of upper and lower at strentgh ranges and 2 days of upper and lower at hypertrophy ranges. However I change my routines every 6-8 weeks. Straight strentgh routines such as 5x5 bore me and just being strong is not my goal. Over 15 yrs I have done just about every split possible and this is what is best for me. I focus on compound lifts as the majority with a few isolation exercises. I may not care for SL or NROL but they are a good foundation to have in the beginning.

NovemberJune

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

I started out doing stronglifts and then I moved to a 4 day split routine for a few months but now I'm going back to something somewhat like stronglifts--but as 3x5 instead of 5x5 and with assisted pull ups instead of squats on workout B (so squats on A only).

alexiaans

I have been toying back and forth with my splits and how often I weight train. Start with something you like and after 6 weeks, change it up a little, then change it again. Eventually you will find out what works for you best and what gives you the results you need. It will continue to evolve as you get more skilled, knowledgeable and stronger.

Currently, I weight train 6x's a week. Here is my schedule:

Back/Biceps
Abs
Legs
Chest/Shoulders/Tris
Abs
Legs

I do supersets only, lift heavy, and usually do two sets of 10-12 reps of each excercise. I also alternate the types of excercises I do each time (free weights, body weight, cables, machines). I typically weight train from 40-50 minutes.

Good luck!

LeenaRuns

I do StrongLifts 5x5 and am now adding in additional accessory lifts. With Workout A I'm doing lower body additions (leg extensions, leg press, etc) and with Workout B I'm adding upper body-specific lifts (bicep curls, pull ups, etc.)

Weebs628

I spent 3 months with a trainer doing isolation type exercises. I got bored. Now, I'm doing SL 5x5 and seeing (and feeling) much better results from it. Before I was spending around 90 minutes at the gym, with SL I'm there for about 30.

Songbirdcw

I'm currently doing Stronglifts 5x5 and loving the results. Much better results and strength building than splits I experienced with splits.