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The Best Weight Lifting Schedule For Women

weight lifting schedule for women

Women’s Weight Lifting Schedule

Are you new to strength training and looking for the best weight lifting schedule for women to get started with? So was I!

I was never really consistent with exercise. I would start, work out for a week, and then, for some reason or another, fall off. This happened repeatedly! 

And when I did exercise, my focus wasn’t really on strength training but on cardio.

For me, cardio was the holy grail. And yes, cardio is good for you. It can do wonders for your cardiovascular and overall health.

But, the more I learned about weight loss, the more I knew I needed to start strength training. I wanted to improve my weight loss results, and strength training provided so many additional benefits. 

But as a complete beginner, weight lifting seemed intimidating. Where do I start, and what does a weight lifting schedule for women look like? 

I needed to find the perfect weight lifting routine for women, but I was totally lost.

After a ton of research, trial, and error, I found the perfect non-intimidating schedule for a beginner like me.

So, if you are in the same boat and looking to start strength training, keep reading.

In this article, I share how to get started with weight training and what a beginner-friendly schedule looks like.

Will I Bulk Up If I Follow A Weight Lifting Schedule?

weight lifting schedule for women over 40

Though times have changed, many women still fear strength training. This was me! Like some women, I was scared strength training would make me look muscular.

Let me say there is nothing wrong with muscles on a woman, but I wasn’t going for the bulky look.

In fact, I already had a somewhat muscular build naturally, mainly in my arms, even though I didn’t strength train. 

This is hereditary, as many of the women on my father’s side have what looks like muscle definition in their arms.

So, for me, weight-lifting was a huge NO-NO! And then when I would gain weight, my arms would have more fat, but that definition would still be there.

So, now that I think about it, it probably wasn’t real muscle, and just the shape of our arms.

I say all this to say I understand why some women fear weight-lifting. But I’m so glad I now know better. You see, it’s not as easy to bulk up as we think, especially for women.

Bulking up is not an easy as you may think.

Muscular woman lifting weights

Building muscle to the point of bulking up is not as easy as we think, not even for men. However, it is especially difficult for women and requires hard-core training.

But men will still have a much easier time at it. So why is it more challenging for women? 

One word – hormones, specifically testosterone!  Testosterone plays a crucial role in muscle growth and development, particularly in men. 

This hormone is responsible for promoting protein synthesis, which is essential for building and repairing muscle tissues.

Additionally, testosterone increases the production of growth factors, such as insulin-like growth factor-1 (IGF-1), that aid in muscle hypertrophy.

Moreover, testosterone helps enhance muscle strength and endurance by increasing muscle fiber size and improving neuromuscular function. 

Overall, testosterone significantly influences muscle growth through various physiological pathways.

And the fact is women have far less testosterone than men, 20 times less! So, for those worried, don’t! Becoming stronger doesn’t mean looking bulky!

Benefits Of Weight Lifting For Women

Woman lifting weights

Top benefits of following a weight lifting schedule for women

1. Increased Metabolism

If you are looking for weight lifting schedule for weight loss, then you’ll be happy to know that strength training can help you lose weight. Building lean muscle through strength training elevates your metabolic rate, aiding in weight management and fat loss. Simply put, the more muscle you have, the faster your metabolism.

Strength training also leads to more calories being burned after the workout. This could last up to 36 hours post-workout, way longer than if you did cardio.

So, while you will burn more calories during your workout with cardio, you will burn more calories throughout the day after your strength training session, so essentially, you will experience a higher metabolism throughout the day. 

HIIT workouts are also great for increasing the calories burned after a workout.

2. Enhanced Bone Health

Strength training boosts bone density, reducing women’s risk of osteoporosis and fractures, especially we age.

3. Improved Body Composition

Sculpting muscles can enhance body shape by reducing fat and increasing lean muscle mass. Even if you don’t lose weight, you will lose inches. You will look thinner, and your clothes will fit better.

4. Improved Mental Health

Strength training enhances mental toughness, discipline, and self-confidence, which can be translated into other aspects of life.

5. Improved Quality Of Life

Stronger bones and improved joint health can make doing everyday things much easier, with less pain and strain.

6. Improved Cognition and brain health

Exercise on whole can help improve focus and learning skills.

7. Injury Prevention

Strengthening muscles and joints through resistance exercises can help prevent injuries during physical activities and daily tasks.

8. Increased strength

You will be stronger, and who doesn’t want to be stronger!

The Best Weight Lifting Schedule For Women

weight lifting guide for women

A good strength training schedule should be simple and easy to follow, especially when starting out. 

Also, the simpler and more attainable it is, the better your chances of getting the motivation to start and stick with it long-term.

So, how many days a week should a woman lift weights? A good schedule consists of 2-3 days per week.

Below, I share a strength training schedule that includes three days of strength training per week, which is a typical strength training schedule. You can also start with just two days per week of strength training.

Here’s a sample weekly full body weight lifting schedule for women

Monday: Lower Body

Squats: 3 sets of 10 reps

Lunges: 3 sets of 12 reps (each leg)

Deadlifts: 3 sets of 8 reps

Wednesday: Upper Body

Push-Ups: 3 sets of 8 reps

Bent-Over Rows: 3 sets of 10 reps

Shoulder Press: 3 sets of 12 reps

Friday: Full Body

Plank: 3 sets of 30 seconds

Bodyweight Squats: 3 sets of 15 reps

Dumbbell Chest Press: 3 sets of 10 reps

Check out this post if you are looking for a women’s weight lifting guide that includes how-to videos on the above exercises and if you want to create a complete workout plan that includes cardio, strength training, balance, and flexibility exercises.  

Strength Training Tips

full body weight lifting workout for women

1. Set goals for yourself and keep challenging yourself. 

2. Identify your “why” to help you stay motivated to continue long-term.

3. Start small and pace yourself based on your current activity level.

4. Focus on form instead of reps. When just starting out, focus on learning how to do the exercises correctly, with proper form, to reduce injury and maximize your results. It is better to do 1 rep correctly than 20 reps incorrectly.

5. Make sure you have rest days to recover, which is why the above schedule does not include consecutive weight-lifting days. You could do cardio, yoga, or take a leisurely walk on your off days. 

6. Prioritize nutrition, specifically increasing your protein intake. Fueling your body with the proper nutrients is crucial for muscle recovery and growth.

Ensure adequate protein intake and balanced meals to optimize your weight-lifting performance. Be sure to hydrate, drink plenty of water!

Check out these posts for delicious high-protein recipes and high-protein smoothies to boost your metabolism

Also, if weight loss is your goal, learning how to calculate a calorie deficit for weight loss can be extremely helpful!

7. Get enough sleep.  Prioritize quality sleep and rest to allow your muscles to repair and regenerate.

8. Make sure you warm up and cool down before and after your workout sessions. And include lots of stretching.

9. Consult with your healthcare provider before starting this or any exercise program.

Other Posts You May Like:

How To Exercise For Beginners: A Complete Guide

45 Low Calorie High Protein Meals – You’ll Love #32

7 Amazing Tips To Increase Exercise Motivation That Work

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