Women's Weight Training Program


Women have quickly realized the advantage of training with weights to firm up and lose fat fast. The good old days when women were limited to aerobics and cardio have long gone. But to get good results on a long-term basis there are a few minimum requirements.

If you are training with weights on a regular basis and you are not getting results then you need to know that intensity is everything if you want to see results. Everyone is born with a different genetic structure but no matter how responsive your muscles are to weight training, if you increase your intensity you will get better results.

So what is high intensity? If you are benching a weight for 8 reps and when you get to the last rep you feel like you can do another 3 or 4 reps then your intensity is too low. Either increase the weight or reduce the rest time between sets. You need to always push the envelope to see results.

All the top strength coaches will tell you to stick to compound movements if your objective is fat-loss and strength gain. For the lower body compound movements women should do barbell squat, deadlifts, dumbbell lunges, split squats and good mornings.

For the upper body women should do push-ups, D/B and barbell bench-press, incline bench-press, military press or D/B shoulder press, handstand push-ups, chin-ups, pull-ups, and lat pull-downs. Plus one arm D/B rowing, seated cable rows and bent-over D/B rows.

For better results doing planks, abs roller and hanging leg raises will help to improve your core strength. The sets and reps you use when doing these movements will be directly related to your intensity. The high intensity workout routine listed below includes the minimum rest period which increases the intensity and reducers the weight you can lift.

The two day workout listed below should be done on consecutive days and then repeated once more before the week ends. It is always a good idea to change the reps and the weight you were doing to constantly shock your muscles. The option of the third and fourth workout is also listed below.

Workout One:
Barbell Deadlift 4 X 6 reps with 60 sec rest between sets
D/B Bench-press 4 X 6 reps with 60 sec rest between sets
One-Arm D/B Rows 4 X 6 reps with 60 sec rest between sets

Workout Two:
Barbell Squats 3 X 12 reps with 75 sec rest between sets
Push-ups 3 X 12 reps with 75 sec rest between sets
Chin-Ups 3 X 12 reps 75 sec rest between sets

Workout Three:
Barbell Squats 4 X 6 reps
Barbell Deadlifts 3 X 8 reps
Split Squats 3 X 10 reps
Plank 3 sets of 3 minutes

Workout Four:
Push-ups 3 X 10 reps
Seated Cable Rowing 3 X 12 reps
D/B Shoulder Press 3 X 8 reps
Chin-Ups 3 X 10 reps

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