The first thing that comes to a woman’s mind when they think about weight training is that they are going to end up like an Arnold Schwarzenegger or a Jay Cutler, this is not true you will only see good things come out of this such as reduce risks of heart disease, injury, arthritis, osteoporosis and diabetes, lose fat and gain strength all without becoming some bulked up monster.
Although cardio might burn more calories while working out, once you’ve completed your work out resistance training will have burnt more calories in the next 24 hours. Also muscle unlike fat will increase your metabolic rate, so the more muscle mass you have the more calories you are burning during the day, it is said that for each 1.4kg of muscle mass you increase, your body’s metabolic rate will increase by 7%
So why do female bodybuilders look so big then? This is because of the steroids they are taking, they are putting un-natural levels of testosterone into their bodies therefore turning them into un-lifelike looking people.
What’s that? You now want to start training? Here is a sample workout for an average woman with no injuries or problems causing them to have issues with it:
Bench press: 3 sets of 10 reps
Squat: 3 sets of 10 reps
DB walking lunge: 3 sets of 10 reps
Seated row: 3 sets of 12 reps
Shoulder press: 3 sets of 12 reps
Remember this is a very basic workout for beginners, I suggest do this twice a week on maybe Monday and then Thursday.
if you have any problems or issues send us a comment and we will help you out as soon as possible.
i’m a girl- and i do some ‘weighty things’ as i call them when i go to the gym- but saying to me to do basic:
Bench press: 3 sets of 10 reps
Squat: 3 sets of 10 reps
Deadlift: 3 sets of 10 reps
Seated row: 3 sets of 12 reps
Shoulder press: 3 sets of 12 reps
this means nothing except for a squat… what do they even mean?
I don’t understand what your trying to say. could you try and word the differently?
These are exercises…
reps are how many times you complete the exercise so your squat means that you do 10 squats then have your 30-90 seconds rest then your sets are how many times you complete the said reps so you do it 3 times. if you wish to train in the hypertrophy range (8-12) then try and make it hard for yourself. Choose a weight you can perform 12 reps with the first set then second set aim for 10 then last set aim for 8. When you can do 3 sets of 12 with that same weight then go up weight in a 5% incriment. if you have anymore questions or didnt understand this well. please commment or email us as id be more than happy to help you further
and the fact that my partner put deadlift in the mix is a bad typo. Deadlifts are not a beginner exercise. so i have corrected it to Dumbbell(DB) walking lunge. Our apologies there.
ahh thanks- i understand that all now- and if it sasid dumbbell i woulda known what that was feel slightly better about my lack of knowledge now! lol
im glad
best of luck!
I think its true for some women that they wont turn into Arnold, BUT me however…not so. If I even think about weight training I turn into Arnold. I actually looked like Serena Williams all summer a couple of years ago. My body builds very easily. Just the mere thought working out causes me to tone.
toning and putting muscle on are two different things. Women generally cannot gain muscle and if they do its minimal. That also being said i dont know you and haven’t seen you so i cannot make assumptions but rule of thumb is women cannot build muscle without steroids.
Yeah well. apparently the rule does not apply to me. Im telling you, all I have to do is think about it and I look like a body builder. I used to tell my friends that and they were like no.. cant be that bad until they saw it happen.
gee. im sorry to hear. Maybe try lean gains so you dont put on so much size. or try using a higher rep range