Strength Training Question

Hey all, wondering if anyone can tell me where I can find a Strength Training regime broken up by muscle groups for women? Preferably something at no cost, all suggestions appreciated! 🤗

Replies

  • nanastaci2020
    nanastaci2020 Posts: 1,072 Member
    There are many discussions in the fitness subforum.

    What I'm working with is body weight exercises. Some dumb bells and resistance bands.

    Glute bridges & variations on glute bridges
    Squats, Lunges & variations
    Bent over rows, bicep curls, planks, dumb bell bench press

    I had something in my Facebook feed today, was an advertisement for personal training, but it also showed a few core exercises. I don't really know what to call them. One was kind of like a bicycle crunch, but done from standing. Stand w/ hands behind head & elbows out. Lift left knee and crunch down to the left side so that left elbow & left knee move toward each other. Repeat on right side. And another was a glute bridge that combines alternating leg lifts.
  • Dogmom1978
    Dogmom1978 Posts: 1,581 Member
    Question: what do you have available to utilize for strength training? Access to a gym? Just body weight? Some weights at home?
  • ritzvin
    ritzvin Posts: 2,849 Member
    my favorite (quick and simple, but likely requires a gym membership unless you have equipment at home/work): https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
  • Blueeyes1117
    Blueeyes1117 Posts: 51 Member
    ritzvin wrote: »
    my favorite (quick and simple, but likely requires a gym membership unless you have equipment at home/work): https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

    Awesome, I have dumbbells and weight bench at home. I will probably likely continue to add to what I have :)
  • Blueeyes1117
    Blueeyes1117 Posts: 51 Member
    Dogmom1978 wrote: »
    Question: what do you have available to utilize for strength training? Access to a gym? Just body weight? Some weights at home?

    I have a weight bench and dumbbells for now. I plan to get a Barbell bar as well.
  • AnnPT77
    AnnPT77 Posts: 26,254 Member
    There's a whole thread here with a list and discussion of various programs that people here have found to be effective:

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Some of the ones listed use minimal or no equipment, and are suitable for beginners.
  • ecjim
    ecjim Posts: 962 Member
    Are you looking for a split? -a leg day, a chest day, arm day etc? As a beginning lifter you would be better served with a full body program. You might want to look at Strong Curves, Starting Strength, or a 531 program , maybe 531 for beginners.
  • Jacq_qui
    Jacq_qui Posts: 363 Member
    I read The New Rules of Lifting for Women as a complete noob and I really liked it. I was using a gym at the time, but there are adaptions. If you aren't interested in any of the theory/chat/science/nutrition and are already set up to go and know what you are doing, then a quick google leads me to believe the workout schedule is avail here >> https://liftvault.com/programs/strength/new-rules-lifting-women-spreadsheet/ Otherwise I found it an enjoyable read. Have to admit though I didn't really follow the recipes!