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

mommylifter
mommylifter Posts: 123
in Fitness and Exercise
I am just getting into heavy lifting, and have no program to speak of. I kind of just float around at the gym and wanted a more solid routine to stick to. What does a typical week look like for you? Any and all details would be greatly appreciated!
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Replies

  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Bump since I'm interested too.
  • whierd
    whierd Posts: 14,025 Member
    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. :smile:
  • My0WNinspiration
    My0WNinspiration Posts: 1,146 Member
    Dead lifts
    Squats
    Overhead Press
    Barbell Rows
    Bench Press

    I add bicep curls and tricep kickbacks just for sh1ts n giggles.
  • anniemarianas
    anniemarianas Posts: 49
    I'm sort of interested since im not really into lifting myself but i go to the gym with my brother 3 times a week (he actually goes every day but i only go on Mondays, Thursdays and Saturdays)

    My brother goes every day between 4 and 8 pm and he does 4 sets of 10 reps of each thing he does - he doesn't follow a strict routine of which machine he uses first, but he starts at a weight slightly easier than what he can do and ends with the largest weight he can lift.

    He's usually there for 50 minutes to an hour and a half.

    I realise this was pretty vague and unhelpful since it's not about me it's about my brother and it's probably not what you hoped for but whatever I guess :/
  • WakkoW
    WakkoW Posts: 567 Member
    Twice a week I do three rounds of escalating density training (EDT). I would post some links, but I'm on a phone right now. You can easily google it.

    Basically you take two exercises (they should be opposite muscle groups, but I'm not so perfect with this) and do as many reps/ sets within 15 minutes.

    For instance, Mondays is as follows:
    Front squat 105 pounds/ Dumbell bench 35 pound Dumbells
    I did 9 set with 6 reps each and 3 set with 5 reps each

    Then I take 15 min break

    Overhead squat 80 pounds/ inverted row (no weight)
    11 sets of 6 in 15 minutes

    15 minute break

    Pull-ups (assisted)/dips (no weight)
    12 sets 5 reps

    On Thursdays I do three more rounds with different exercises
    Push press/ lunge
    One legged squats/ clean pulls
    Snatch balance/ push ups

    Twice a week I take Oly lifting classes. This will depend on what the coach give us, so it's never the same.
  • Mads1997
    Mads1997 Posts: 1,494 Member
    Look at Strong lifts 5 x 5, It consists of Deadlifts, overheads press, rows, squats and bench press.
    Two workouts 3 times a week, workout A consists of Squats, Bench Press, Barbell Rows (I do Pendlay Rows), followed by a rest day then do workout B which consists of Squats, Overhead press and deadlifts. Easy to follow
  • caviggia
    caviggia Posts: 63 Member
    Lifting wise I do a lot of super sets and circuits using free weights, bars, cable machine, and other free weight machines.

    I target each body part in combo's like the following:
    Chest/biceps
    Back/triceps
    Legs(quads,calves)/Shoulders
    Abs/legs(hamstring, glutes)

    We try to target different sections of each muscle (ex: shoulders have different parts to target) by doing super sets of 3-4 exercises per muscles group and 4 sets. So for ex: 2 chest combined with 2 bicep moves (4 exercises) for 4 sets. We will do anywhere from 8-15 reps (25-50 for a special sculpting routine that's not often).

    My friend and I will do that in 2-3 days during the week followed by a body pump class on Saturdays for endurance training (800 reps in 55 mins).

    I tried to make it detailed sorry its long lol
  • jenbk2
    jenbk2 Posts: 614 Member
    Check out Jamie Eason. LiveFit on Bodybuilding.com
  • vixtris
    vixtris Posts: 688 Member
    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.
  • Otterluv
    Otterluv Posts: 9,083 Member
    Dead lifts
    Squats
    Overhead Press
    Barbell Rows
    Bench Press

    I do StongLifts, and it's this ^^^^^ divided into two separate days, 5 x 5. I've done New Rules, and liked it as well. But, I have to say that I think I'm getting better results, faster from SL.
  • Shr3dded
    Shr3dded Posts: 232
    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. :smile:

    or

    Squats
    Squats
    Squats
    Calf Raises
    Squats
    Squats
  • dicoveringwhoIam
    dicoveringwhoIam Posts: 480 Member
    Squats
    Deadlifts (I'm up to 260)
    bench press
    dumb bell rows
    kettle bell clean n press, two arm swing, snatches
    trap pull downs
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Dead lifts
    Squats
    Overhead Press
    Barbell Rows
    Bench Press

    I do StongLifts, and it's this ^^^^^ divided into two separate days, 5 x 5. I've done New Rules, and liked it as well. But, I have to say that I think I'm getting better results, faster from SL.

    I do stronglifts too. Back in college I used the machines for months with no results. I've been doing stronglifts for about a month and I'm seeing great changes in my body. Plus the program is free, which is always good. :wink:
  • violettatx
    violettatx Posts: 230 Member
    Dead lifts
    Squats
    Overhead Press
    Barbell Rows
    Bench Press

    I add bicep curls and tricep kickbacks just for sh1ts n giggles.

    I do SL too. For accessories, I throw in dips and lunges.
  • metaphoria
    metaphoria Posts: 1,432 Member
    Lat pull down
    Tricep curl
    Row
    Chest/bench press
    Fly
    Deadlift
    Varying core move
    Squat/smith machine
    Leg curl
    Leg extension
    Thigh abductor/adductor machine

    (Past couple of weeks I've had to eliminate press and fly because of a strained tendon)
    Usually 3 sets of 10, rest for 30-60 seconds between sets.
  • Kxgz
    Kxgz Posts: 198 Member
    Bump for later
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Stronglifts 5x5 is a great beginner program! It's not complicated, doesn't take a lot of time and produces great results!

    Check out the group here on MFP

    Stronglifts 5x5 for Women
  • pandorakick
    pandorakick Posts: 901 Member
    I do All Pro's Simple Beginners Routine, you can read all about it here: http://www.myfitnesspal.com/topics/show/915909-what-exactly-is-all-pro-s-routine
  • maremare312
    maremare312 Posts: 1,143 Member
    Great thread! I'm currently just using the circuit training equipment but am going to have my brother show me some free weight stuff at the gym this week!
  • gaveupheart
    gaveupheart Posts: 48 Member
    i went with my brother and tried to do heavy lifting... sooooo hard for me. i could hardly do 10lbs dumbbells w/8 reps! sheesh. guess i'll have to suck it up and hopefully become stronger!
  • WhaddoWino
    WhaddoWino Posts: 146 Member
    This is an awesome thread! I am new to lifting also so I hired a trainer for six weeks to help me with technique and figure out a routine. I am two weeks into it and LOVE it!

    Eventually, I'll be splitting up my leg work into two different days... this is just to get started...

    Weekly schedule includes:
    Sunday:
    Legs- Squats, Stiff Leg Deadlifts, Leg Extensions, Lunges, Calf Pulses (don't forget those calves!!)
    Abs- work with kettle bell and medicine ball such as weighted Russian Twists, etc.

    Monday: REST

    Tuesday:
    Chest + Back- Bench press, Incline Flies, Deadlifts

    Wednesday:
    5K run

    Thursday:
    Arms + Shoulders- Military Press, Power Cleans, (can't remember the others... definitely work on triceps!)
    Abs- decline situps, hanging leg raises, planks
    2K run

    Friday:
    7K run

    Saturday:
    1 hour bike
  • gmallan
    gmallan Posts: 2,099 Member
    As a beginner I would reccomend doing a full-body routine 2-3 times per week with at least one day off in-between each session.

    This is just something I made up myself. I do most of it in the 6-8 rep range but as a beginner you may wish to start a little higher (like 10-12 or even 15) as you get used to the moves and work on your form. Form always comes before you add weight

    Workout 1

    Back squat
    Straight leg deadlift
    Bench press
    Pull-ups/chin-ups (a variety of assisted/negatives/bodyweight if you can)
    Bent over row

    Workout 2

    Dead lift
    Walking lunges
    Weighted hip bridge
    Overhead press
    Dips (assisted)
    Upright row
  • katy_trail
    katy_trail Posts: 1,992 Member
    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
  • Colorfan
    Colorfan Posts: 230 Member
    Starting Strength for sure!

    In fact, the routine was suggested to me by several women and some men.

    Its a good routine to start with and get some basic strength going. But get a personal trainer to walk you through the exercises!
  • Hbazzell
    Hbazzell Posts: 899 Member
    Dead lifts
    Squats
    Overhead Press
    Barbell Rows
    Bench Press

    I add bicep curls and tricep kickbacks just for sh1ts n giggles.

    I do this pretty much, but I do dumbell press for chest instead.

    I also do machines in addition. And lots of ab stuff.
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    I lift three times per week--my schedule is like this:

    Workout A

    Squat
    Dead Lift
    Overhead Press (OHP)

    Workout B

    Squat
    Bench Press
    Power Clean

    On the third day, I do "whatever". Yesterday I did a couple of barbell complexes, sometimes it's dumbbell complexes, sometimes It's a combination of body weight and barbell or dumbbell work.

    I make sure to squat that day, and sometimes I dead lift that day as well, depending on how I'm feeling. I try to do different variations of those exercises from the ones I do on the other two days, though. So I'll do something like front squats and romanian deadlifts, etc.

    On all three days I try to add a few other exercises--work on pull ups, chin ups, push ups, maybe some TRX stuff and/or kettlebell work.

    In between my lifting days I usually do a vo2 max style kettlebell workout and walk for an hour. I take one day off from all weight/kettlebell work. I walk that day and maybe do a bodyweight circuit that's not terribly difficult, stretch, foam roll.
  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
    Monday; Bench press, chest/shoulders/triceps day
    Tuesday; back and biceps
    Wednesday; Squat, legs
    Thursdays; Shoulders
    Friday; rest
    Saturday; deadlift, legs.

    I go heavy too.. right now (4 weeks into strength season) my bench press is 135, and I do 155 negatives
    my squat is 225 and my deadlift is at least 225.
  • kdiamond
    kdiamond Posts: 3,329 Member
    Mine is on my profile. I'm doing something a little different as the rest of the year right now because I am cutting for 2 June vacations, but the compound days are still the same. 4 days of lifting, 3 heavy, 1 light/moderate.
  • Vailara
    Vailara Posts: 2,467 Member
    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.

    What about deadlifts?

    I do back squats every work out at the gym, and deadlifts every other workout. Then add in overhead press, dumbbell bench press, assisted pull-ups, etc., depending on what equipment is free and what I'm doing at home. At home (no cage) I do front squats, SLDLs (smaller weight than ordinary deadlifts), OHP, cleans and unweighted inverted rows and push-ups.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Me and Yo have a video section on www.team-wild.com detailing how we lift :o))

    Recent examples are:

    http://team-wild.com/2013/05/13/yos-arms-day-7th-may-2013/

    http://team-wild.com/2013/04/27/delt-day-21st-april-2013/

    http://team-wild.com/2013/04/21/transforming-legs-hams-quads-training/

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