What does your strength training routine look like?

I just started reading the New Rules For Lifting For Women: Lift Like a Man, Look Like a Goddess. It has a routine and LOTS of information. If you can split your 3 hours a week into 3 days (each workout is 20-30 mins) then you could follow their program. There is a group here: http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-


It's pretty much a 6 month workout broken into Stages. I am on Stage #1 and I do Workout #1 A & B (on alternating days). Yesterday I did Workout A: Squats, Rows, Push-ups, Step-ups, & Jackknife Crunches. Today I did Workout B: Deadlifts, Dumbbell Press, Wide Lat Pull-down, Lunge, & Swiss Ball Crunch. There is supposed to be a rest day inbetween the workouts but I wanted to work out w/myhusband so I chose to do tomorrow's routine today and just rest tomorrow.

Each week you change reps, and change weights. The lower the reps the higher the weights.

Hope this helps!

I would also recommend New Rules Of Lifting for Women. It's done absolute wonders for me and you only have to do the program 3 times a week (I do it twice a week!)

I weight train every other day (technically 3-4X per week, pending on the day). I do a full body routine those days, and it lasts me anywhere from an hour to 75 minutes to complete.

Step Up (15 ea. side) / Squat (25) Superset - 4 sets
Straight Bar Curl - 15lb - 4 sets of 15 reps
Cable Squat with Row - 25lb - 4 sets of 15 reps
Cable Side Arm Raises - 5lb - 4 sets of 15 reps
Bosou Ball Balance Squat / Rope Pull Down - 20lb - 4 sets of 15 reps
Cable Fly - 5lb - 4 sets of 15 reps
Elevated Tricep Dips - 4 sets of 15 reps
V-ups - 4 sets of 25 reps
Bicycle Crunches - 4 sets of 25 reps

I do cardio on my off days, and typically do a 15 minute warmup on the elliptical on my strength days followed by anywhere from 5-30 minutes cardio (bike, stairmaster, running, etc.)

P90X!
And some crossfit activities for unit pt every once in awhile.

I like StrongLifts. It's only 5 lifts total, but they're compound and they work all the big muscle groups. The heavier the weight, the longer it takes (more rest between sets), but I can still complete a workout in about an hour, including 5 min run to warmup.

Here are the last two sessions I did

3 sets of each
Smith Squat 35 lbs 12 reps
Ball Crunch 25 reps
Wall Push Up 25 reps
Bench Press 20 lbs 12 reps
Chest Fly 20 lbs 12 reps
Crossover W/Band 12 reps
Seated Leg Press 130 lbs 15 reps


60 minute circuit- 3 sets each

Bridge 20 reps-25 reps-30 reps
Back Band Fly 10 - 12 - 15
Air Bike 10 reps (only 1 set)
Alternate Heel Touches 30 reps - 35 reps (only 2 sets)
Smith Squat - 35 lbs 10 reps - 35 lbs 12 reps - 40 lbs 15 reps
Ball Sit Up 30 reps - 35 reps - 40 reps (did extra 20 reps at the end)
Wall Push Up - 30 reps - 35 reps - 35 reps
Goblet Squat - 8 lbs 15 reps (every set)
Cable Seated Row - 40 lbs - 12 reps and 2 sets of 15 reps
Mountain Climbers 20 reps - 25 reps - 25 reps
Seated Leg Press - 160 lbs 20 reps - 165 lbs 20 reps - 170 lbs 20 reps
Dumbell Side Bend - 12.5 lbs every set - 30 reps - 40 reps - 50 reps
Reverse Fly with Resistane Band - 20 reps - 30 reps - 40 reps