Strength training for women, advice please?

SLP76
SLP76 Posts: 23 Member
edited February 2 in Fitness and Exercise
http://25.media.tumblr.com/tumblr_m12i850lcZ1qeiumfo1_500.jpg

I originally found this poster on pinterest. Thought it was quite good so thought I'd share on here.

A little bit of advice please?

I've been doing the 30 day shred and found it working well and my body becoming more toned, but due to having two small kids, I find it hard to actually put a dvd on and do it all without being disrupted.

I though I could follow this poster and do the weights throughout the day, does anyone else follow this sort of system? I've made up a table with a box to tick off each exercise daily for a month. Sort of like a little challenge.

I have two small dumbells (1.5kg each), do you think 2 sets of 15 reps each would work well?

Any advice? I know I'd have to do cardio on top, but generally do a lot of walking and cycling with the family too.

Thanks.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    That's not a horrible workout. Focus mostly on the "compound exercises" (2 or more joints move, like with a squat) since they work more muscles at once, so they're more effective than "isolation exercises" (1 joint moves, like kickbacks). I would do the following, in this order:

    - Squats
    - Pushups
    - Bent over rows
    - Lunges
    - Chest press
    - Deadlifts
    - Jump squats
    - Dumbbell shoulder press (Google it)
    - combine the shoulder front raises, side raises, and bicep curls into a single exercise
    - Plank
    - optional: Leg lowering (don't do if it causes back pain).

    Do 1 challenging set of each (not counting warmup sets). For each set, aim to get tired by around 8 to 12 repetitions. If it isn't challenging by the 7th rep, use more weight. Consider investing in a set of adjustable dumbbells.

    Check Youtube for each one to learn how to do them properly.

    Repeat the workout every 2-3 days.

    The exercises i left out really aren't necessary. If you choose to do them, they're best done at the end.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    I only briefly looked at the poster. What I would suggest though is get a set of adjustable dumbbells soon. What you are lifting is the same as a can of soup. It will not provide enough resistance. You want to come out of the comfort zone and the 4lb weights won't do it for very long.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    to long, didn't read.

    But strength training for women is no different than it is for men. Anyone who says it is is trying to sell you something.
  • SLP76
    SLP76 Posts: 23 Member
    Thank you all, and thank you Cherimoose for taking the time to type up that routine - it's very helpful. Think I have some more weights somewhere in the house, will have a look for them. Thanks.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    to long, didn't read.

    But strength training for women is no different than it is for men. Anyone who says it is is trying to sell you something.

    This is true/. I don't believe in "sex" training, but goal training instead.
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