Saturday, 16 August 2014

Beginner's Strength Training Routine for Women

Hello there, pretty ladies :)

I've been doing a lot of reading regarding the best workouts in the gym for women first timers.There are of course a lot of variations. Most of the women I met in the gym would do either squat or treadmill jog. But pretty much most of the time they just prefer to hop on the treadmill and jog forever. Listen sweethearts, if you are going to do only cardio everytime you step your foot in the gym, it will not help you much in turning your body into sexy masterpiece like Jillian Michael.


Too much cardio will only cause muscles loss. The less muscles you have, the slower your metabolic rate is. Slow metabolic rate means more contribution to the fat storage. Therefore, by merely doing hours of cardio, you are slowing down your progress of having toned and less fat body. The worst case of all,  you will not going to make any significant changes at all.

In order to turn this around, you need to integrate STRENGTH training into your workout plan.
That's right, it is the strength training that gives a woman, sexy arms, rounded butt, flat stomach, firm chest and overall attractive shape.

Cardio is important too, but you gotta mix up the exercise to achieve best result.

So girls, if we're talking about strength, squat isnt necessarily the only workout you can do. There a lot of type of workouts that are suitable for women. I will list them down in a shortwhile.  Remember, just because this training's intention is to develop strength, it doesnt mean that you're gonna get bulky.
First things first, DO NOT afraid of getting bulky. Coz you are'nt going to and will never be. At least not without hormone injection. It takes a whole lot more than just lifting tiny pink dumbbell or 10KG squats to become muscular. So, dont be intimidated by the workouts. Let's just have a good time, get sweaty and start the life-changing activity of becoming toned and sexaaay.

Since now you know that lifting weights isnt going to turn you into Incredible Hulk,  this is how it's gonna be:

Beginner's Strength Training Routine for Women

Training Schedule:
-3x per week
-Choose whichever days that are most convenient to you and make sure the days are not consecutive.
-Example: Monday, Wednesday, Friday.

This is a total body exercise plan. It consists of compound movement exercises, so while working out one part of your muscles, it will indirectly work your other muscles too.


1)Barbell Deadlift
4 sets with 6 repetitions each.
1 minute rest between sets.

2) Dumbbell Bench Press
4 sets with 6 repetitions each
1minute rest between sets.

3) Dumbbell Row
4 sets with 6 repetitions each
1minute rest between sets.
(exchange between hands)


4)Squat(Barbell/Smith Machine)
3 sets with 12 reps each
1 minutes(or less) rest between sets

5) Push Up
3 sets 12 reps each
1 minutes(or less) rest between sets

6) Lat Pull Down
3 sets 12 reps each
1 minutes(or less) rest between sets


1) Always challenge yourself. When doing high intensity workouts, always go for the heaviest weight you could lift with possibility of doing 6-7 reps only. Same goes when doing low intensity workout. Lighter weight but by the time you reach the 12th rep, it means you have to struggle to continue.

2) Proper technique over numbers. Pick weights based on your strength level. Go light if you really need to. Maintain good posture and technique all the time.

3) Warm your body up prior to working out. Stretching up and a bit of cardio will reduce greatly the chance of getting injury.

Now that you know how to train your strength properly, take this new knowledge to the gym and start lifitng weights. All the best! :D

Any further questions you can simply ask me via FB or comments section.


  1. Brilliant! Have been waiting for you to write some tips for the ladies! Will definitely give it a try! :D

    As concerning for the ladies when it comes to lifting weights, mostly they'll think that it's a very masculine act and that's why they were shy away from it.. But hey, isn't it easier to carry the kids around later if we got a pair of strong arms? :P

    1. Thank you for the kind words.

      That's right. Strength training is'nt only for men. It is a necessity nowadays being that we're living in an era where sedentary lifestyles is the norm.

      All d best!