Weight training programs for women are designed specifically for women. Most programs and routines you find on the web are designed for men, which is unfair. You can find programs for women, but there isn't nearly as many as the ones for men.
Before you get started, it is very important that you understand the basics of weight training. For example, the importance of proper form, technique, supplements, and more. Check out weight training for beginners for all the information you need to know.
This program is primarily designed for women looking to add some muscle and shred some pounds. Remember, women don't grow like men, it's not an insult it's just a simple fact, so do not worry about getting bulky like them. You will add muscle definition, look fit, and feel healthy!
If you are dedicated, and commited to following this program for success, then you are at the right place. First you will read through a sample nutrition plan, followed by the weight training routine, then some supplement advice.
If you didn't know, nutrition is the most important aspect in seeing the fitness results you desire. Building lean muscle is not only lifting weights, but eating properly and fueling your body with what it needs. This sample diet will show you what you should eat to satisfy your body and your muscles to promote muscle growth and fat loss!
It may look like a lot, but the main focus is to consume more calories then you burn in a day. A small calorie surplus is what makes your muscles grow because you are providing them with the energy they need to build new, lean muscle. Remember, eating healthy and frequently is essential to building muscle, you cannot do it without food!
This is just a sample diet, you can move around the the meals to best suit you. For example, if you rather eat the dinner portion for lunch, or vise versa, then feel free. The important thing is, that you spread your meals out and that you are eating the right foods.
Morning: 1 cup of oatmeal, 4 egg whites, 2 whole eggs
Mid Morning: 2 slices of 100% whole wheat bread with natural peanut or almond butter, 1 banana
Lunch: 4 ounces of lean meat (skinless chicken, turkey cutlets, ground round, ground sirloin, etc.), 2 cups of brown rice, 1 cup of broccoli, 0.5 Tbs of olive oil with your meal
Dinner: 4 ounces of salmon, 12 ounces of sweet potatoe (16 ounces equals a pound)
Pre-Workout Meal (before your workout): Whey protein shake, oatmeal or banana (generally 45-60 minutes before)
If you are unsure of what an exercise is, a quick Google search will quickly show you what it is/how to do it.
DAY 1: LEGS
Jump Squat: 2 Sets of 15 repetitions
Plie Dumbbell Squat: 3 sets of 10-12 repetitions
Leg Press: 3 sets of 10-12 repetitions
Dumbbell Lunges: 3 sets of 10-12 repetitions
Stiff-Legged Dumbbell Deadlift: 3 sets of 10-12 repetitions
Lying Leg Curls: 3 sets of 10-12 repetitions
Standing Calf Raises: 3 sets of 10-12 repetitions
DAY 2: CHEST, TRICEPS, and ABS
Pushups: 2 sets of 12-15 repetitions
Machine Bench Press: 3 sets of 10-12 repetitions
Incline Dumbbell Press: 3 sets of 12-15 repetitions
Butteryfly Machine: 3 sets of 12-15 repetitions
Tricep Dips: 3 sets of 12-15 repetitions
Tricep Pushdowns: 3 sets of 12-15 repetitions
Decline Crunches: 3 sets of 12-15 repetitions
Machine Weighted Crunches: 3 sets of 12-15 repetitions
DAY 3: CARDIO
Choose your favorite cardio machine and stay on it for 20 minutes at medium intensity.
DAY 4: BACK
Wide Grip Lat-Pulldown: 3 sets of 12-15 repetitions
Dumbbell Pullover: 3 sets of 12-15 repetitions
One Arm Dumbbell Row: 3 sets of 12-15 repetitions
Seated Cable Row: 3 sets of 12-15 repetitions
Hyperextensions: 3 sets of 12-15 repetitions
DAY 5: SHOULDERS and BICEPS and ABS
Front Lateral Raises: 3 sets of 12-15 repetitions
Machine Shoulder Press: 3 set spf 12-15 repetitions
Back Flyes With Bands: 3 sets of 12-15 repetitions
Alternating Dumbbell Curls: 3 sets of 12-15 repetitions
Butt-Ups: 3 sets of 12-15 repetitions
Leg Raises: 3 sets of 12-15 repetitions
DAY 6: CARDIO
Choose a different cardio machine then before and stay on it for 20 minutes at medium intensity.
DAY 7: REST and RECOVER
Once you get the diet plan and exercise routine down, supplements can help you get to the next level. Supplements are not only for men, they can be extremely helpful to women as well! Take a look at some of these recommendations to help understand how they can benefit you!
Multi-Vitamin: With a busy shcedule, it can be hard to consume all the essential nutrients you get from food. A multi-vitamin fills in the gaps and helps your body get what it needs! Grocery store vitamins won't cut it for someone on a fitness plan, one from a supplement shop is definitely the way to go. Always take your vitamin with a meal if possible.
Whey Protein: Protein powder isn't just for men looking to bulk up, it is also very important to women. It will help repair tissue as well a promote new tissue growth as you try to build muscle and shred some weight at the same time. A whey protein shake directly after your workout is essential for recovery. Take protein shakes throughout the day as well to increase your protein intake.
When you lose weight, you can also lose muscle if you are not careful. Protein helps maintain any muscle you already have as well as help you build new muscle. Protein is a must if you are trying to get fit and turn your body into a tone figure. Also, if you do not get enough protein from your diet, or you don't like to eat a lot of meat, protein powder helps you get the necessary amount you need (1 gram per lean body mass recommended).
Pre-Workout: A pre-workout supplement can help take your workouts to a new level. They provide muscular energy, better focus, and an increase of nitric oxide. Nitric oxide promotes better blood flow, a bigger pump in your muscles, and it helps deliver more nutrients to your muscles.
A pre-workout is normall taken around 30 minutes before your workout. However, everyone reacts differently, so experiment with with. For example, some people will react faster to it and some will react slower, whatever works for you.