Female weight training

HL9699 · January 2016

Hi,

I've been out of training for a few months now itching to get back into the gym. I've been weight training for some time now, however appear to have hit a brick wall, not knowing where to start. I want to spice things up as get bored easy.

I'm trying to find a weight training programme which I can carry out 3/4 times a week!

Any advise/tips would be much appreciated.

Thanks Hayley

jemhh · January 2016

All of these are 3-4 day programs.

Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

HL9699 · January 2016

Hi,

Wow thanks so much!! I shall work my way through now and have a look!

Yi5hedr3 · January 2016

Pump iron twice a week. Sprint 8 once/week.

Female weight training

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