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Weight Training for Women

Updated on March 4, 2014


We’ve all made excuses for not wanting to lift weights at the gym. Have you ever thought, said or heard one of the following statements?

A) I don’t want a little boy’s body!

B) I don’t even know how to properly use a dumbbell!

C) I’ll look stupid at the gym because I don’t know what I’m doing!

D) I’m embarrassed to lift weights around men!

E) I don’t sweat enough lifting weights!

Don’t lie ladies, you know you’ve at least thought one of the statements. I know I have. It’s time to stop making excuses and start sweating! All of those statements are 100% false.

A) You will not develop a little boy’s body. In fact you will only get lean and toned. The women you see walking around the gym that are chiseled and man like are professional body builders. That is their life style. They stick to an extreme diet and exercise routine. Unless this is your goal you will never look like them simply by lifting weights and eating healthy.

B) Can you pick up a dumbbell with your hand? Then you know how to use one. YouTube, Google, even Pinterest has plenty of images and videos on proper form. Stand in front of a mirror for 10 minutes with a light weight and just work on your form.

C) You will only look stupid if you don’t practice your form. The best thing to do is ask someone around you for advice or help. There is nothing a fellow weight lifter like’s better then showing off what they know. Trust me on this! It boost their ego. If they are at the gym then they are more than likely a nice approachable person willing to help. Otherwise they would be at home working out alone. Don’t be scared, just ask! One day you’ll be the one giving tips on form and different exercise.

D) Do not be embarrassed to light weights around men. Men love watching a woman work out and especially doing the same exercises they are. It shows them you can keep up. Personally I never feel better then when I’m lifting around a bunch of men. You’ll feel more empowered, trust me.

E) If you do not sweat enough lifting weights than you are not doing it right. You should sweat just as much if not more than on a treadmill. Try increasing your weights. You should be doing 8 to 10 reps for 3 sets. By the 5th rep you should start to struggle and by the 7th you should be shaking but in control still. This will work you and make you sweat the fat away.


10 Reasons to Lift

Lifting weights has been proven as the most effective way to lose weight, tone up, and all around the fastest way to a healthier lifestyle. Sports Medicine has listed the top 10 reason why weight training is better for women than any other type of exercise.

  1. Physically Stronger
  2. Lose Body Fat
  3. Gain Strength without Bulk
  4. Decrease your Risk of Osteoporosis
  5. Improve your Athletic Performance
  6. Reduce Risk of Injury, Back Pain, and Arthritis
  7. Reduce Risk of Heart Disease
  8. Reduce Risk of Diabetes
  9. Never Too Late
  10. Improve Attitude and Fight Depression.

Lifting heavy weights in a weekly routine will maximize your strength, fitness, and health. For more information on how weight training benefits the above please visit: .

Length of Weight Training

How mamy months should you stick to a routine before switching it up.

See results

Weight Training Routine

If you want to start weight training follow the exercise routine outlined below. This is the one I currently follow. When just starting to weight train it is good to follow a routine for 6-7 months and then switch. Your muscles will start to recognize the routine and you will not get the most out of your sessions.


- 5 minutes cardio warm up on treadmill

- 3 sets of 8-10 reps

- 6-7 months of routine

- Weekly Schedule

Day 1: Group A

Day 2: Group B

Day 3: Rest

Day 4: Group C

Day 5: Group D

Day 6: Rest

Day 7: Cardio

Group A – Shoulders & Biceps

  1. Dumbbell Curls
  2. Lateral Raises
  3. Standing Bicep Curl
  4. Standing Military Press

Group B – Legs (Quads & Hamstrings)

  1. Stationary Lunge
  2. Stiff-Legged Dead Lift
  3. Squat
  4. Barbell Squat

Group C – Chest & Triceps

  1. Dumbbell Press
  2. Tricep Kickback
  3. Straight Arm Pullover
  4. Lying Tricep

Group D – Back, Calves & Abs

  1. Bent Over Row
  2. Toe Raise
  3. Weighted Crunch
  4. Twisting Bend to Opposite Foot
  5. Dumbbell Side Bend


  1. 60 minutes on a treadmill 5 mph or higher
  2. 60 minutes on an elliptical resistance of 4 or higher
  3. 30 minute run outside
  • Cardio times, pace, and resistance varies per individual.



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    • dwelburn profile image

      David 3 years ago from Chesterfield, UK

      Glad to see someone else encouraging the ladies to lift weights. I agree there is nothing better you could do. And you don't need to worry about not knowing what you are doing; most of the men at the gym don't know what they are doing. But do get some good instruction on how to perform the exercises correctly and that will put you ahead of 90% of the people there.

    • Lori P. profile image

      Lori Chidori Phillips 3 years ago from Southern California USA

      I need to weight train as I am losing muscle!