Weight Training for Women

Alright, ladies, there’s plenty of guidance out there for the guys, but this one is solely for you. While you can certainly perform any of the workouts on this site and see great results this one specifically targets common, ahem, problem areas for women. These are total body routines, but an emphasis is placed on the glutes/legs, triceps, core development, and fat loss.

Some of you may be worried about gaining too much muscle. This always baffles me. Take the lady in the picture here to the right. Some of you may say “I don’t want that much muscle!” Some of you might even think the second you set foot in a weight room and pick up a weight you’ll turn into this huge green muscle monster and start smashing things like a scene out of an Avenger’s movie. I’m here to tell you, gaining muscle isn’t going to happen overnight. It takes months if not years of dedicated training and dieting to look like the lady in this picture. If you’re worried about your arms getting too big once you’re happy with the size and definition simply stop or cut back on arm exercises. If you still have some doubts about weightlifting take a look at Health Benefits of Lifting Weights. Especially the effect lifting weights has on your bone density. Ladies, you are more susceptible to osteoporosis when compared to men. This means as you age you are more likely to suffer a debilitating hip fracture! Weightlifting can help slow the effects of osteoporosis.

Undulating periodization is the key to this 8-week routine. Big words but it’s actually a relatively simple concept that will help you see big results. There are three different workouts to cover the four phases. Each phase is two weeks long with one week of rest halfway through. Just follow the workouts as they are laid out and don’t change the order of the exercises within the routine. Make sure you always adhere to the 48-hour minimum rest period between the workouts. Make sure you always perform a proper warm-up and cool-down.

When it comes to fat loss you need to remember the three essential parts; Strength training, cardio, and diet. Recommended cardio for each phase will be depicted below. For a can’t fail diet regimen check out my 4-week Diet Plan Page!

Workout Schedule:

Phase 1: Perform Workout A twice a week for two weeks. For example do Workout A Tuesdays and Thursdays. Cardio on the off-days can be any steady-state exercise for 20-30 mins not including warm-up and cool down. Shoot for a 75% effort while exercising.

Phase 2: Perform Workout A once a week and Workout B twice a week for two weeks. For example Workout A on Wednesday and Workout B Monday and Friday. Cardio for the off-days will now consist of 10 mins at 75% followed by a 45-second active rest at about 40% effort. After the active rest, you will then sprint at 90% effort for 15 seconds followed by another 45-second active rest at 40%. Do this five times followed by another 10 minutes at 75%. Total cardio time should last 25 minutes.

Rest one week between Phase 2 and Phase 3. Your muscle will need a little recovery time. You can still perform light cardio, but more importantly make sure you adhere to your dietary guidelines!

Phase 3: Perform Workout B one day per week and The Fat Incinerator two days per week for two weeks. For example do Workout B on Wednesday and The Fat Incinerator on Monday and Friday. For cardio during phase 3 it is time to kick it up a notch. On your off-days perform a simple High-Intensity Interval Training (HIIT) routine. Start at a pace that is about 75% effort. After five minute,s you’ll do an active rest by dropping to 40% effort for one minute and then do a sprint at 90% effort for 30 seconds. Repeat the one minute at 40% and 30 seconds at 90% ten times. Finish off the routine with another five minutes of exercise at 75% effort. This should only take about 25 minutes if done correctly. If you are not a cardio buff you may need to adjust the work to active rest ratio. Simply go at 40% for one minute 10 seconds and sprint at 90% for 20 seconds.

Phase 4: Perform The Fat Incinerator three days per week for the last two weeks. Make sure you are still adhering to the 48 hours of rest between workouts. Back to Phase 2 cardio for the off-days. 10 mins at 75% followed by a 45-second active rest at 40%. After the active rest, you will then sprint at 90% effort for 15 seconds followed by another 45-second active rest at 40%. Do this five times followed by another 10 minutes at 75%. Total cardio time should last 25 minutes.

Workout A

Straight Set

  • Thrusters: 2 sets/15 reps/rest 45 seconds

Alternating Trisets

  • Pushups: 2 sets/15 reps/no rest
  • Lunges: 2 sets/15 reps/no rest
  • Bent-over Rows: 2 sets/15 reps/rest 30 sec

Alternating Trisets

  • Donkey Kick: 2 sets/15 reps/no rest
  • Plank: 2 sets/15 reps/no rest
  • Crunch: 2 sets/15 reps/rest 30 sec

Alternating Sets

  • Overhead Tricep Extension: 2 sets/15 reps/no rest
  • Dumbbell Bicep Curl: 2 sets/15 reps/no rest

Workout B

Alternating Trisets

  • Dumbbell bench press: 4 sets/8 reps/rest 30 sec
  • Goblet Squat: 4 sets/8 reps/rest 30 sec
  • Rear Lateral Flys: 4 sets/8 reps/rest 1 min

Alternating Sets

  • Dumbbell Straight-Leg Deadlift: 4 sets/8 reps/rest 30 sec
  • Stability Ball Bulgarian Split Squats: 4 sets/8 reps per leg/rest 1 min

Alternating Sets

  • Dumbbell Hammer Curl-Press: 4 sets/8 reps/rest 30 sec
  • Dumbbell Rotational Chop: 4 sets/8 reps/rest 1 min

The Fat Incinerator

A 10 exercise circuit routine designed to help kick your fat burners into overdrive. This workout is intense but can be modified for beginners or kicked up a notch for those more advanced. For the exercises and how to perform this workout CLICK HERE!



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