Weight Training for Women

a_claire
a_claire Posts: 61
edited October 2024 in Fitness and Exercise
In addition to cardio training, I want to aid in some weight lifting in order to really get my body into it's best shape. I'm sick of women being told to just do three sets of 15 with 3 pound weights. I want to actually get STRONGER. I was thinking of doing arms one day, abs another, and legs another. Does anyone know any weight exercises I should do?

Replies

  • Amy_B
    Amy_B Posts: 2,317 Member
    I'm not sure if you're interested in a home program, but I saw nice strength increases with ChaLean Extreme.
  • sheila0321
    sheila0321 Posts: 110 Member
    I have built up to 3 set of 15 with 10lbs of free weights. Just increase gradually..
  • Justjoshin
    Justjoshin Posts: 999 Member
    I believe you'll get some recommendations to check out "The New Rules of Lifting for Women"
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    You can either spend money on the book New Rules of Lifting for Women...

    Or you can get free workout plans from bodybuilding.com. I am a big fan of Jamie Eason. Check out her LiveFit program. Using that, I have gone to a 115 pound squat in just 4 weeks, and went from 10 pound biceps curls to 25 pounds in 4 weeks.

    I also think Chalean Extreme or P90X are great, but that's if you want to spend the money and don't go to the gym already. You can print off LiveFit logs and take them to the gym with you for free.
  • Jessicaruby
    Jessicaruby Posts: 881 Member
    bump
  • JustMichelleB
    JustMichelleB Posts: 290
    There are a lot of good circuit/weight training videos/workouts out there. I started out with Jackie Warner and now do P90X and P90X+. I'm lifting 10-15lb weights for 30-60sec at a time. STarted with 3-5lb weights and gradually got stronger. You can totally do it.
  • MrsRipdizzle
    MrsRipdizzle Posts: 490 Member
    Yes, Chalean Extreme for weight training (if you are looking for a program to follow along to). I really like it because she talks about form/posture a lot as that is very important when lifting heavier weights. Targeting specific muscles can be changed with a simple lean forward versus standing up straight.
    And also as already mentioned - The New Rules of Lifting for Women is a great guide with exercises (and a plan) to follow at home (no DVD, just the book).
  • chikachic817
    chikachic817 Posts: 55 Member
    I do my weight training at the gym. I don't set certain days of the week for it, I just alternate the different machines on different days. This way I end up working my legs, arms and abs everyday but not the same spots in those areas. I've only been doing it for a little over a week so I can't say how good its been but I like it.
  • alyssa92982
    alyssa92982 Posts: 1,093 Member
    Gradually work ur way up, I did p90x started w 10 lb weights now pushing for 20's. And yes mixing up ur days with cardio is good. That's how p90x was set up too
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I do my weight training at the gym. I don't set certain days of the week for it, I just alternate the different machines on different days. This way I end up working my legs, arms and abs everyday but not the same spots in those areas. I've only been doing it for a little over a week so I can't say how good its been but I like it.

    I just wanted to suggest that you keep track of your progression, even if you don't do the same exercises. It's always good to see how many more reps or much more weight you can do from week to week...even if that's the only change you see, change is good and you know you are helping your body out.
  • stubsy1968
    stubsy1968 Posts: 165 Member
    Start doing Les Mills body pump classes - they're awesome and you can adjust your weights according to your ability. Also a great cardio workout

    Kathy
  • Bankman1989
    Bankman1989 Posts: 1,116 Member
    In addition to cardio training, I want to aid in some weight lifting in order to really get my body into it's best shape. I'm sick of women being told to just do three sets of 15 with 3 pound weights. I want to actually get STRONGER. I was thinking of doing arms one day, abs another, and legs another. Does anyone know any weight exercises I should do?

    Do 30 seconds straight take a rest then do 30 seconds more per exercise. You can use 20-30 pounds. You will probably hate me but you will get stronger.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    In addition to cardio training, I want to aid in some weight lifting in order to really get my body into it's best shape. I'm sick of women being told to just do three sets of 15 with 3 pound weights. I want to actually get STRONGER. I was thinking of doing arms one day, abs another, and legs another. Does anyone know any weight exercises I should do?

    Do 30 seconds straight take a rest then do 30 seconds more per exercise. You can use 20-30 pounds. You will probably hate me but you will get stronger.

    Women are a lot stronger than stupid grocery store magazines want us to believe. I was shocked when I started out at a gym and spent the first week just discovering where I *should* start as opposed to where the general media says for women to start. Those 3 pound Barbie weights don't do a thing for me at all...unless I am doing a bazillion reps which won't gain me strength and beautiful tone.
  • ONE03
    ONE03 Posts: 125 Member
    You can try Power 90's sculpt and ab exercises.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    I've heard great things from so many people about "The New Rules of Lifting for Women" especially if your a beginner and don't really have a set program.

    I have my own workout plan set out but it does take a little while to find out what works for you. I usually do every muscle group once a week, with chest + sometimes shoulders twice a week as those 2 don't tend to improve much on less than that. Everything else works out just fine just once, especially legs and lower back.
    Also, it's probably already in the NROLFW somewhere but main compound lifts are really good for strength. - Bench press. Deadlifts. Squats. Barbell Rows. Shoulder/Military press.
    Other exercises focusing on just a specific area (bicep curls etc) are good but I find best for creating more of a pump and definition in that area, and for that added boost if a certain exercise is lagging behind in which it would help. For example: isolated tricep work should help you improve on bench press :)
  • watchmeshrink16
    watchmeshrink16 Posts: 205 Member
    bump!!!
  • skinnyb450
    skinnyb450 Posts: 288
    Bump :)
  • rachdlew
    rachdlew Posts: 108
    I go to the gym and do free weights and increase my weight slowly. I warm up with 15 min on the treadmill at a 6% incline at 3.5 mph then I hit the weights. I do my abs everyday I go to the gym which is 5 days a week and I alternate legs and arms. I was lucky to have access to a free personal trainer who set my routine for me and I love it I am usually at the gym 2 hours a day 5 days a week Monday wednesday and friday are weight days and tuesday and thursday are cardio. If you are intrested in a detailed workout I will be happy to share mine with you I am just not sure of all the names lol I will get a detailed sheet and post it here for you or send you a personal message. I did videos and they work great but I lost motivation because I like to actually lift weights when ever I can so this program works great for me and I saw a HUGE difference in the definition in my legs and arms after just 3 weeks it was great. The most wonderful thing about this workout is that its FREE lol.
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