Best Strength Training Program?

Take a look at the "Stronglifts 5x5 for woman" group. That's an excellent strength training program.

starting strength - experienced, vetted powerlifting trainer Mark Rippetoe's program. You should read this even if you do other things.
stronglifts - guy on the internets (free) program
New Rules - a book. haven't read it.

I haven't done either but I am aware of both. NROLFW contains a lot more than just a strength training workout (diet plan and in later stages includes HIIT), thats why I would recommend it. Stronglifts 5x5 only has 2 days of 3 exercises. Which, to me, would get boring. NROLFW has about 2 days of 5 exercises that are changed every month or so to last you 6 months.

For me, I would choose NROLFW simply because I get bored easily. and if you are a beginner it definitely has a lot of good information on correct form and such. I will probably start it this summer once I get down in weight a little more.

edited for my awful grammar. sheeesh.

If you have access to barbells and dumbells then Stronglifts 5 x 5 is for you.

If you can get hold of some Olympic bumper plates then Starting Strength is better as it has some more athletic style lifts (such as a power clean).

I'll be writing an article on this later on giving the pros and cons of some popular workouts but, generally speaking, so long as you do these lifts you'll burn fat and build muscle very quickly:

Squats, Deadlifts, Overheard Press, Bench Press

Do 5 sets of 5 of those exercises. The best way to do it, I have found, is doing the squats every session and then pick another two lifts and alternate them each session. 3 sessions per week is more than enough. Start with an empty bar for all of them and add 2.5kg each session.

Then you have these "assistance lifts" :

Dips, Pull ups/Chin Ups, Crunches

Do 3 sets of 10 for each building up to around 15 for the first two and 20 for the second.

After 3/6 months of that, you'll be in a position where you have learned the major lifts to a good standard and strong enough to decide what you want to move onto. Lots of intermediate programmes are out there.

Also, go and look at the women on the California Strength youtube videos for inspiration

I started the book about 2 months ago, i do it 3 times a week along with cardio!!(which the book doesnt really reccomened in the begging but i cant give it up, I always do the stair master) I love it! I like having a plan to go in the gym and do, so im not just trying to figure out how to use machines lol. I gained about 5 pounds when i started but lost those pounds and 3 more, but have dropped by bf% drastically! When i got tested the first time i was about an 18% for a normal body type this time i was 11.8, but i say i have an athletic body type so im go off a 14.1!

I bought some books online from Chapters.ca from Muscle and Fitness magazine. They have a couple of books for women. I have done their programs and LOVE them... and love the results equally.

for example I have this one and LOVE it. http://www.chapters.indigo.ca/books/101-Body-sculpting-Workouts--Nutrition-Plans-For-Women/9781600785146-item.html?ref=item_page:richrel

You could probably get them of indigo if you don't live in Canada.

As js370 said go here: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

There is a nice breakdown of the PDF and ladies who've done both new rules and stronglifts.

There probably isn't a single best strength training program but if I had to narrow it down to a best I would say the Westside Conjugate method is the "best" strength training system. Now since you're looking for more beginner / intermediate type lifting then Starting Strength (Mark Rippletoe), StrongLifts 5x5, or 5/3/1 (Jim Wendler).

I'm a gym newbie (joined in Mar. 2012 after at least 10 years away from it), and I'm halfway through NROL4W Stage 1 and I really like it so far. I haven't looked into the other plans, but I've heard good things about them too. When I'm done with NROL4W, I'll probably read Rippetoe's books too, and see where to go from there.

As long as you use progressive overload it doesn't matter. Don't look for the "magic bullet" there isnt one. Well there is, it's called "hard work"

this.

i like to change things up on occasion. right now, i've started using kettle bells. they're great, and really hit your core.

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Extremely annoyed that I won't be pushing past my personal best record this week due to family stuff that will take up all my non@work time.

progressive overload is the reason such a "simple" program like stronglifts doesn't get boring. Once you start reaching your limit it is anything but boring trying to keep your form and go heavier EVERY time!

You're around my size. I have done NROLFW twice now with great results both times (i.e. lost body fat and gained strength).

I agree with you that you should decrease cardio, increase strength training (3x a week) and increase calories. I usually eat somewhere in the area of 1700-1900 on the days I train. I do 2 sessions of HIIT for 20 minutes per week and 3 days of heavy weight training. I have kept in great shape because of it - I will never go back to the days of endless cardio. I look less flabby and better now than when I weighed 105 pounds.

Don't think just because you are small your maintenance is low - that's a common misconception women have. Especially if you're weight training you need extra calories for muscle recovery and growth. I'd say start somewhere around 1500-1600, then give it a few weeks and adjust if necessary. Repeat - give it a few weeks!! Don't freak if you gain some weight initially, it is common and happens to everyone.

Go for it! You'll be glad you did!