Weight Lifting Programs for Women

In years gone by, women were told never to lift weights, because it would give them a big, muscle packed body that was anything but feminine. Well, we now know that that is just not true. Women can follow a weight lifting program that will leave them with a fantastic figure, well toned muscles, and superior athletic performance.

In fact, a strong case can be made that women wanting to lose weight or get fit(ter) should not try to do so without a weight lifting program. Weights will do more to sculpt well defined muscle and speed up the metabolism than just about anything else. For that reason, it is just as attractive for women to incorporate weights into their fitness program as it is for men. If something works, there is no reason to avoid it, and weight training flat works.

Here is a great little weight lifting program for women that will get you started on sculpting that body you've always wanted. In addition, it will give you a real head start in burning off extra fat you've been trying to get rid of. Lifting weights speeds up your body's metabolism, allowing you to burn more fat, even when you're not training. In fact, the effect is so strong, you can burn more calories, even when you are sleeping!

Weight Lifting Program for Women - Beginners

Use weight that you can easily lift for all repetitions in the first 2 sets of each exercise, then increase the weight until you can just barely complete the last 3 sets. Wait approximately 90 seconds between the completion of one set and the start of another.

Day 1
Squat (Go down until your upper leg is parallel to the floor, no lower or higher. Keep your head from dropping, and your eyes pointed forward)
1 set x 20 reps
1 set x 16 reps
2 sets x 12 reps
1 set x 10 reps (after 4 weeks, add another set of 10 repetitions)

Captain's Chair Abdominals (knee raises)
3 sets x 25 reps (or as many as you can comfortably perform. After about 3 weeks, do these until you can't do any more)

Day 2 - rest

Day 3
Dumbbell bench press
1 set x 20 reps
1 set x 16 reps
2 sets x 12 reps
1 set x 10 reps

Dumbbell overhead press
1 set x 16 reps
3 sets x 12 reps

Dumbbell Lateral raises
1 set x 16 reps
3 sets x 12 reps

Day 4
Wide Grip Pulldowns (in front of chest)
1 set x 20 reps
1 set x 16 reps
2 sets x 12 reps
1 set x 10 reps

Seated Rows
1 set x 16 reps
3 sets x 12 reps

Captain's Chair Abdominals (knee raises)
3 sets x 25 reps (or as many as you can comfortably perform. After about 3 weeks, do these until you can't do any more)

Day 5 - rest

Day 6 Begin the training routine again


This 5 day program wil be tough at first, but will have you in the best shape of your life in fewer months than you can imagine. Combine this routine with a good diet, and the fat will melt away and you'll look better than ever.

Women should lift weights. Try it and you'll agree too.