4 Strength training lesson plans for women

Strength training for women doesn’t have to be as complicated as it is for men to be effective, here are strength training plans for women to help you become stronger, as well as get more benefits from your daily activity. date and image.

Today, women have turned to strength training a lot more than before, which is a good sign. However, many of them haven’t done enough heavy lifting in their workouts to make a big difference in their strength or physique.

I’m not here to tell you that you need to lift heavy weights and become a competitive weightlifter — unless that’s your goal. I want more strong women in the world to feel the benefits and see the aesthetic results of following well designed strength exercises based on big exercises and done with reps. just right.

If you’re still training with the illusion that doing anything less than 12 reps per set will make you “gain muscle? Let go of that thought right now.

I’ve coached dozens of women and asked them to lift heavy weights, it’s the kind of strength training one of my clients even won the Mrs. Kentucky – a kind of beauty pageant, not a bodybuilding contest.

1. Choose the big exercises and do it for a long time

Nothing can beat the frog pumps and ski jumps – they have their place – but when it comes to strength training, the best exercises to go for are the squats. Multi-joint (compound) helps to use many muscle groups at the same time, such as the exercises below:

For the lower body

Horizontal push-ups for the upper body

Horizontal pull-ups for the upper body

Vertical push-ups for the upper body

Vertical pull-ups for the upper body

Exercises for core muscles

2. How intense is strength training?

A lot of people, both men and women, do it in a way that is “do as many reps with weight as possible”. However, in my opinion, if you do not train with enough intensity (intensity), the volume will not create drastic changes in your body.

So what is exercise intensity?

You can use the 1RM calculator to figure it out, but this is how I explain it to my clients. If you’re going to do a set of 8 reps, the final rep will often be difficult but still doable. You should be able to do 1 or 2 more, but not more.

If you do 1 set of 8 reps but you can do it 12-15 reps then you are doing it with insufficient intensity.

Intensity is hard work, so hard that you can only achieve it in the last set of the workout, but it’s enough to challenge your muscles to help you stay lean and toned. opposite to.

3. Implement simple female strength training plans

There are 2 popular ways to train, which is full body training or split upper / lower body (1 day upper body and 1 day lower body alternately).

Both of these methods allow you to hit your intensity and frequency goals, so you can bring more energy into your workout. Plus, you can also stimulate more muscles during your workout and your metabolism will last longer.

4. Use your time wisely

Some fitness trainers prefer to do Supersets or circuits, while others like to do sets with a set number of repetitions. For me, I would combine these types of exercises together in a way of performing exercises with the specified number of sets and reps for large lower body exercises, the rest of the time I will apply lifting techniques. as high as a Superset with more rest between sets.

The reason is that after big exercises like Squats or Deadlifts, you will just want to rest, so combine groups of exercises together. This helps you do more in less time, which is better for growth.

Full body strength training curriculum for women

Once you know the 4 key principles of strength training the right way, now is the time to put them together into a complete female strength training schedule. Alternately do this exercise program in between and do it 2 times per week.

If your gym doesn’t have the right equipment, you can find similar variations that work for your gym.

Don’t forget to use Pre-Workout before the workout to have enough energy to exercise

Strength training lesson plan for women #1: Focus on Deadlift

Add weights for the first 3 sets

1

Barbell Deadlift

4 sets: 6 reps (1 minute rest) –

2

Dumbbell Bench Press

4 sets: 6 reps (1 minute rest) –

3

Single-Arm Dumbbell Row

4 sets: 6 reps on the left (without rest) –

4

Single-Arm Dumbbell Row

4 sets: 6 reps on the right (90 seconds rest) –

Strength training lesson plan for women #2: Focus on Squats

Add weights for the first 3 sets

1

Barbell back squat

3 sets: 8-12 reps (90 second rest)

2

Push-up

3 sets: 8-12 reps (1 minute rest) – Close to failure

3

Chin-Up

4 sets: 6 reps on the left side (90 sec rest) – Machine or resistance band can be used for support if you’re not doing enough reps.

Upper/lower body strength training lesson plan for women

You will have more options in this section. You can do 2 times per week alternating 2 calendars with each other.

Lower body strength training schedule for women

Add weights to the first 3 sets

1

Barbell back squat

4 sets: 6 reps (90 seconds rest)

2

Barbell Deadlift

4 sets: 6 reps (90 seconds rest)

3

Dumbbell reverse lunge

4 sets: 6 reps on each side (90 seconds rest)

4

Elbow plank

3 sets: 30 seconds (30 seconds rest)

Upper body strength training schedule for women

Do the exercises in order

1

Push-up

3 sets: 10-12 reps (1 minute rest) – Add weights or resistance bands if you feel this is too easy

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2

Seated Row

3 sets: 12 reps (90 seconds rest) – Add weights for the first 3 sets

2

Seated dumbbell shoulder press

3 sets: 8 reps (90 seconds rest) – Add weights after each set

2

Chin-Up

3 sets: 10 reps (90 sec rest) – Use resistance bands or machines if you can’t do enough reps.

Do not forget to supplement nutrition after training so that your muscles can develop at their best