Women's Beginner Weight Lifting Routine For Weight Loss – It’s no secret that there are hundreds of benefits to strength training. Whether it’s for injury prevention, building bigger muscles, strengthening bones or boosting metabolism, everyone has something to gain from a regular weight lifting routine. But with so many exercise options, levels and equipment to use, even an experienced lifter can feel overwhelmed at times. This 30-day program goes back to the basics with simple movements that get all the benefits needed from a training program.
This regimen includes three days of weight lifting per week, doing only five exercises per workout. The three days are broken up into different focused workouts to ensure that all muscles and normal movements are targeted each week. As the week progresses, the load (load) increases, the reps decrease, and the sets increase. The overall goal is to maintain proper movement patterns, and increase the weight as you make progress.
Women's Beginner Weight Lifting Routine For Weight Loss
Give yourself at least 48 hours of rest between each workout day. For example, choose Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. These rest days allow for physical recovery, resulting in strength and muscle gains.
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Most importantly, start easy and be proud that you are incorporating resistance training into your life. All great achievements come from small beginnings.
How to do it: Hold a heavy, heavy dumbbell in your left hand and place your right hand and right knee on a bench. Create a neutral spine, look slightly forward, place the hand behind the left shoulder and pull the dumbbell up to the ribcage. After the number of reps is completed, repeat on the other side.
How to do it: Hold a bell or kettlebell heavier than your chest. Your feet should be slightly wider than shoulder width so that your toes are slightly turned out. Lower your hips straight down to the floor opening your chest and shoulders back. Lower down as far as you can into a squat position. Pretend to separate your legs from the floor and engage the glutes as you come up to the starting position.
How to do it: Sit facing a low treadmill; Most of these will have chairs to sit on. Grab a double hand grip and sit tall. Place hands behind your shoulder blades and pull both hands to your ribs. Only movement should be done in the arms; Your legs and feet are stable and upright. Slowly stretch your arms and repeat.
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Instructor’s Note: This can be done with a treadmill or as pictured above using a resistance band.
How to do it: Place a small band above your knee. Press your knee outward over your middle toe and resist the band as it tries to pull your knee. Start in quarter and step with your left foot to the side on your left side in a wide area. Next, bring your right leg back shoulder-width apart without dragging it on the floor. Make sure your toes are pointing forward, your knees are outwards and your posture is always straight.
How to do it: Put a length of resistance band about 1 foot into the ground. While facing the anchor position, place your right hand on the floor with your elbow directly under your right shoulder. Press up into a strong side-stick position, keeping your ears, shoulders, hips and heels straight. Hold the end (or handle) of the resistance band with your left hand. Avoid twisting or leaning back on the belt and draw your left hand to your ribcage. Return your left arm to the start and repeat for the prescribed number of reps. Repeat on the other side.
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How to do it: Stand tall and hold a dumbbell in each hand. Keep a neutral spine with just a slight bend in the legs as you push your hips back and forward, keeping square on the floor. Once you can no longer keep your spine straight, return to the starting position and straighten your hips as if you were pulling up your pants.
Make sure to keep your spine neutral throughout the movement. Turning your back not only removes the exercise, but also puts too much pressure on the lumbar spine.
How to do it: Lie on a bench and hold a dumbbell in each hand at your shoulders. Bend your head and press both dumbbells towards the ceiling. Pause for a moment before locking your knees, then use control to lower them about 1 inch above your chest. Repeat for the prescribed number of reps. Keep your head and glutes engaged during the exercise to avoid arching your back.
How to do it: Lie on your back with your feet flat on a stability ball, knees and back next to the ball. Press through your heels and bring your hips to the point where your knees, hips and shoulders form a straight line. Lower your hips from the control and tap your back to the floor. Repeat for the prescribed number of reps. Your arms can be extended by your side for additional stability.
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Modification: To make this exercise easier, it can be done without a stability ball with your feet flat on the floor. To make the exercise more intense, place a heavy plate or dumbbell on your waist.
How to do it: Start in a solid plank position with your core tight, with your ears, shoulders, hips and heels in a straight line. With your hands slightly wider than shoulder-width apart, bend your elbows and lower your body about five inches off the floor. Press hard into your hands to return to the starting plank position.
Modification: To make this exercise easier, it can also be done from your knees. Instead of reducing the reps and increasing the weight for this heavy exercise, try completing more reps on your knees when an increase in weight is required.
How to do it: Lie on your back with your arms straight up toward the sky. Lift your legs and feet off the floor, bending your knees to 90 degrees. Lower the other arm and heel to the floor as you lower your back into support. Return them to the start and repeat on the other side. That’s one rep. Repeat for the prescribed number of reps.
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Start on your feet to be hit. Focus on lifting one leg at a time and lowering it while maintaining a strong, supportive core. To make the exercise more difficult, try to add weight to the ankles or hold light dumbbells.
How to do it: Choose a box, chair or any comfortable step that is about knee-high. Hold a dumbbell in each hand and leave your arms straight at your sides. Keep your right leg straight and firmly on the box with your toes pointing straight. From the glutes on the right side, keep your right knee directly behind the middle toe and press up to the top of the box or step. Hold your balance on the box/step for a moment, then slowly return to the start. After the number of reps is completed, repeat on the other side.
How to do it: Place a length of resistance band on something stable at about shoulder height. Stand firmly next to the anchor of the rope, with your left shoulder close to the anchor. Hold the band with both hands and move away from the anchor until there is tension in the band. While keeping your head supported and your body straight and strong, roll to the right like a cylinder. Lift your left heel and pivot for better range of motion and knee protection. Avoid getting lost in the rope as you return to the anchor point. Complete the prescribed number of reps, and repeat on the other side.
How to do it: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your left leg back to the leg. Lower your body until both knees are at a 90-degree angle. Drive into the right leg and return to a standing position. Repeat for the same number of repetitions, and repeat on the other leg.
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How to do it: Stand with your feet together. Stand with your right foot to the side, wider than hip-width apart, keeping the toes of your right foot as you step up. As soon as you make contact with the ground, lower yourself to the knees and sink your right hip down and back. Think “elevator not escalator.” Press your right leg back to the starting position, and repeat on the other side. Continue until the number of repetitions on each side is completed.
How to do it: Start on your hands and knees. Place your hands directly under your shoulders and your knees directly under your hips. Keep your spine neutral and gently support your head. Extend your right arm above your head and your left leg behind your body, keeping your hips and shoulders on the ground. Hold for three seconds, and return to the starting position. Repeat that
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