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.

.LOL

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.

HIGH INTENSITY: HEAVIEST WEIGHT POSSIBLE with LESS REPETITIONS (6-7 reps max).

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)





LOW INTENSITY: LIGHTER WEIGHTS with HIGH REPETITIONS (12-13 reps max)

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












Tips:

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.

10 Gym Advices You Probably Should'nt Listen To

1) "Those whey protein you were using, they are like steroids. So that means you are'nt natural."
I was laughing my ass off when he told me this. Whey is a part of milk, how can one classify something that is made from milk, which is naturally came from a cow, as unnatural? It's a food supplement. Unless if you're talking about those exogenous hormones pills.

2) "Weightlifting belt will slim down your stomach"
 I've been trying to find a research being done about this, but none can be found. The belt was designed to reduce the odds of  getting lower back injury.  If you wanna slim down your tummy, you might as well try corset.

3) "Jogging and running is enough for legs training."
I really wish this one is true.

                            "I love Kaitlyn :)) "

4) "Women will bulk-up when working out with heavy weights."
Dont worry girls. You wont turn into a She-Hulk. Most women simply do not posses the level of testosterone necessary to become big like a bodybuilder. Plus, you wont become one just because you do 5kgs squats, it takes A LOT more than that. Those women wrestlers you saw on TV, they are probably supplementing themselves with hormones.

5)"You can eat whatever you want when bulking."
Yes you can. But if you dont monitor your caloric intake and where does it come from, you will end up gaining more fat than muscles.  More fat mean more time is needed to shred it. You might lose some of your precious hard-earned muscles while in the process of shredding up.

6) "Why would you want to go to gym so much? You are big enough and you're just gonna look too big. "
Tell them: "It's not your body man. It's mine." It's a personal preference. Even if you wanna be huge like Ronnie, just go for it. Dont listen to people too much. Sometimes they can be so demotivating.

7) "Protein shakes will make you fat."
No. Fat will make you fat.

8) "Your protein will get confused if you train two body parts on the same day. They will not know where to go."

LOL. Maybe the protein are too dumb to ask for direction. I dont know where he got this idea from, but it sounds hilarious no matter how much i tried to believe it.

9) "High rep for cutting, low rep for bulking"

I know, you will get a lot of mix opinions about this, but so far what's work for me is, to stick to what you're doing on a bulk. Diet and cardio are the factors that will play major role in making changes to your body fat level.

10) "If you stop working out, your muscle will turn to fat."
Muscle is muscle. Fat is fat. They are both made from different types of cell. The only thing thats gonna happen when you stop working out, is muscle-shrinking(muscle atrophy). This is due to lack of physical activity, thus the body is conserving its energy consumption by losing those muscles mass that you didnt use.


How about you folks? Care to share? :D