Protein Princess | Where do you Start?! – Women’s Beginner Weight Training Program
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Where do you Start?! – Women’s Beginner Weight Training Program

Protein Princess 12 week womens beginners weight lifting program

Where do you Start?! – Women’s Beginner Weight Training Program

Sick of pounding the treadmill but not seeing the results?  Want to get fit?  Why not take up a strength or weight lifting program..

Unsure of where to start?  Lack the confidence to lift?  Believe me we have all been here before and now we are dominating the weights area 🙂

This simple beginners weightlifting program will give you the basics to get started and start seeing the results.  This could be for weight loss, lean muscle or just to get fit and feel great!

 

Weight Training For A Better Body

 

The general consensus is that as soon as women start lifting weights they will suddenly transform into a masculine gladiator (we wish)!  So they do hours of cardio or classes to try to get that feminine physique.  However, as you will notice across your social media feeds this misconception has now been smashed and women in there thousands are stepping away from those machines and lifting heavy and believe me if you have seen the results they do not look like hulks, but sexy, toned Goddess, will bubble butts!

The truth is, women just don’t have the hormonal support to gain muscle mass like men. The hormone testosterone is responsible for large increases in muscle mass. Women’s testosterone levels are a fraction of men’s. That means you can bench press without concerning yourself about how much chest hair you might grow.

Having said that there are a lot of  professional bodybuilders, who do look masculine.  Believe me and the other ladies I go to the gym with, it takes many, many years of graft, dedication and a particular lifestyle and diet to achieve this sort of muscularity/physique.  Unless you have goals of becoming the next star in female bodybuilding, you don’t ever need to worry about looking too masculine.

You’re right about one thing, though: training with weights will increase your lean muscle mass. That’s a good thing! The more muscle you have, the more calories your body will burn. The more calories you burn, the leaner you’ll get. Increased muscle mass will also add shape to your arms, take inches from your tummy, and even add some roundness to your booty! When women’s magazines talk about “tone,” they’re really talking about strong muscles.

 

How to Reach Those Goals 

 

We have found another common problem is that some women is that they just don’t know what they should be lifting or why.  The terminology used does not help, like “split,” “leg day,” and “programming,” but have no context for those ideas or how they apply to us.

All these mean are the routine you’ll use to achieve your fitness goals.  To get that amazing body you do have to put in commitment and purpose.  You will not see results by doing anything half cocked.  Prepare your routine before you go into the gym so you know what you are doing and go for it!

If you are unsure of were to start and what to do there will be many Personal Trainers there to help or give you a 1-2-1 session to get you started on your way.

 

Lifting Etiquette

 

  • Goes without saying always bring a towel to keep equipment clean and to wipe of that sweat brow…you’ll need it!
  • Do put back all weights after use
  • Don’t be greedy, share the equipment.  Nothing worse than a weights hogger

Common Mistakes To Avoid

 

  • Lifting too much weight, too soon; always start lower than your expected ability and work your way up that first workout.  If you can lift heavier that 12 reps without struggling try a little heavier weights.
  • Increase the weight no more than about 5% at a time.
  • Don’t lift the weights too fast.  Slow controlled repetitions is key.  Provides muscle tension which is needed.
  • Remember, a joint is only as strong as the muscles that cross it; if you haven’t lifted in a long time, or ever, be careful what you ask of your joints.
  • Getting the rest time in between sets wrong.  Women generally need to rest less in between sets then men.  Aim for around 30-60 seconds depending on fitness levels.

Our 12-Week Weight Training Program

 

This program will help to improve your strength, lean muscle, and conditioning at the same time.

Each four-week block will build upon the strength and skill you learn from the previous four weeks.

The general format for every workout is as follows:

 

1. Make Sure You Warm-Up

 

Image result for women cardio

 

 

 

Each of your workouts should include a warm-up that will activate your muscles, prepare your central nervous system for the workout, and increase your blood flow to your muscles. It’s also a great idea to do foam rolling before each workout.  For leg workouts, roll the quads, hamstrings, IT band, piriformis, and calves. For upper-body workouts, roll the shoulder, chest, triceps, and biceps.

It is important to do different forms of cardio each day you train with weights.  It is best to perform this after your weights session.  You should do 20 minutes of high-intensity intervals (HIIT).

Make sure you do an interval scheme that’s challenging, but not impossible. This could be done on the treadmill, the bike or rowing machine.  Thirty seconds of all-out work, followed by 1 minute of recovery is usually a good place to start.  Then one day per week, you should do 30-45 minutes of low-intensity cardio.  On these days, you can jump on your favourite cardio machine for some extra fat-burning.

Beginners Weeks 1-4

 

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For the first couple weeks, we’ll use relatively lighter loads. We’ll progress to using heavier loads as we move forward, but for now, don’t push yourself beyond where you feel safe. Once you feel comfortable doing the movements and understand how they should feel, then you can start adding a more weight. Take full advantage of our exercise database by clicking on each exercise below for detailed instructions!

Weeks 1-4: Day 1
1

Peroneals-SMR

2

Front Box Jump

1 set, 20 reps

3

One Leg Barbell Squat

5 sets, 5 reps

4

Barbell Hip Thrust

3 sets, 8-12 reps

5

Calf Press

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 1-4: Day 2

Medicine Ball Chest Pass

1 set, 20 reps

2

Pushups

5 sets, 5 reps

3

Dips – Chest Version

3 sets, 8-12 reps

4

Flat Bench Cable Flyes

3 sets, 8-12 reps

5

Lying Dumbbell Tricep Extension

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 1-4: Day 3
1

Jogging-Treadmill

1 set, 35-40 minutes

Weeks 1-4: Day 4
1

One-Arm Kettlebell Swings

1 set, 20 reps

2

Romanian Deadlift

5 sets, 5 reps

3

Wide-Grip Lat Pulldown

3 sets, 8-12 reps

4

Bent Over Barbell Row

3 sets, 8-12 reps

5

Incline Dumbbell Curl

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 1-4: Day 5
1

Medicine Ball Rotational Throw

1 set, 20 reps

2

Standing Dumbbell Press

5 sets, 5 reps

3

Face Pull

3 sets, 8-12 reps

4

Plank

3 sets, 20 seconds

 
6

Jogging-Treadmill

1 set, 20 minutes

Weeks 1-4: Day 6 & 7
rest

Weeks 5-8

 

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For the next four weeks, we alter the primary movement, progressing to a more advanced version. We also add some new accessory lifts and replace others. Your goal should be to increase the weight on your primary movement each week, even if it’s just a tiny bit. If you need a spotter to finish your reps, grab one. It’s imperative that you progress.

Weeks 5-8: Day 1
1

Box Jump (Multiple Response)

1 set, 20 reps

2

Front Barbell Squat

5 sets, 5 reps

3

Barbell Hip Thrust

3 sets, 8-12 reps

4

Seated Leg Curl

3 sets, 8-12 reps

5

Seated Calf Raise

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 5-8: Day 2
1

Medicine Ball Chest Pass

1 set, 20 reps

2

Dumbbell Bench Press

5 sets, 5 reps

3

Incline Dumbbell Flyes

3 sets, 8-12 reps

4

Dips – Chest Version

3 sets, 8-12 reps

5

Tricep Dumbbell Kickback

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 5-8: Day 3
1

Jogging-Treadmill

1 set, 30-45 minutes

Weeks 5-8: Day 4
1

One-Arm Kettlebell Swings

1 set, 20 reps

2

Sumo Deadlift

5 sets, 15 reps

3

Underhand Cable Pulldowns

3 sets, 8-12 reps

4

Incline Bench Pull

3 sets, 8-12 reps

5

Preacher Curl

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 5-8: Day 5
1

Medicine Ball Chest Pass

1 set, 20 reps

2

Standing Military Press

5 sets, 5 reps

3

Reverse Flyes

3 sets, 8-12 reps

4

Cable Seated Lateral Raise

3 sets, 8-12 reps

5

Barbell Ab Rollout

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 5-8: Days 6 & 7
rest
 

Weeks 9-12

 

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Once again, we alter the primary and accessory exercises. And, once again, your goal should be to increase weight on your primary movements each week. If you feel strong, you can also increase the weight for accessory exercises. These last four weeks are when your intensity matters most, so train hard!

Weeks 9-12: Day 1
1

Box Jump (Multiple Response)

1 set, 20 reps

2

Barbell Full Squat

5 sets, 5 reps

3

Lateral Band Walk

3 sets, 8-12 steps

4

Leg Extensions

3 sets, 8-12 reps

5

Seated Leg Curl

3 sets, 8-12 reps

6

Standing Calf Raises

3 sets, 8-12 reps

7

Jogging-Treadmill

1 set, 20 minutes

Weeks 9-12: Day 2
1

Medicine Ball Chest Pass

1 set, 20 reps

2

Barbell Bench Press – Medium Grip

5 sets, 5 reps

3

Cable Crossover

3 sets, 8-12 reps

4

Bench Dips

3 sets, 8-12 reps

5

Standing Dumbbell Triceps Extension

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 9-12: Day 3
1

Jogging-Treadmill

1 set, 30-45 minutes

Weeks 9-12: Day 4
1

One-Arm Kettlebell Swings

1 set, 20 reps

2

Barbell Deadlift

5 sets, 5 reps

3

Pullups

3 sets, 8-12 reps

4

Seated Cable Rows

3 sets, 8-12 reps

5

Dumbbell Alternate Bicep Curl

3 sets, 8-12 reps

6

Jogging-Treadmill

1 set, 20 minutes

Weeks 9-12: Day 5
1

Medicine Ball Rotational Throw

1 set, 20 reps

2

Push Press

5 sets, 5 reps

3

Low Pulley Row To Neck

3 sets, 8-12 reps

4

Barbell Ab Rollout

3 sets, 8-12 reps

5

Jogging-Treadmill

1 set, 20 minutes

Weeks 9-12: Day 6 & 7
rest

Training Tips

 

Here are few tips to make you succeed with your new weights training program:

  • Stay hydrated! Make sure you drink at least the minimum recommended 8-10 glasses of water each and every day; Drink a lot of water during your workout as well.
  • Make sure you eat little, but often a balanced meal of equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights.  A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body.  A good way to feed your muscles and replenish your energy levels in by a good protein shake.  Our Whey 90 Blend is perfect.
  • If also performing cardio work for weight loss, do so after you train with weights, not before; or at separate times of the day all together.
  • Keep a record of what you do, and when you do it.  A good way of doing this is through a fitness diary.   Here is a fab workout diary – it lets you keep track of things like sets, reps, weight used, and even lets you input exercises that aren’t listed and keeps a running tally of your progress! A
  • Also, don’t forget to take those all important  progress pictures, keep track of weight loss or gain progress, and measurements of all your body parts.

Let us know how you get on and please share your transformation before and after pictures for the opportunity to win a months supply of Protein Princess Supplements!!

Credit - Bodybuilding.com
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