Sample Weight Training Routines for Women

Single Set Style Routines

Single set routines are exactly that. One set is performed for each body part. Remember, this is a beginner's routine and should be followed for a minimum of 3 to 4 weeks. You need to establish the correct balance. As you progress and start to advance in your weight training, you might want to add more sets and repetitions for your routine. These types of routines are discussed below. For complete exercise descriptions, illustrations, and videos on how each exercise should be performed, click here.

Here is the training sequence:

Day 1: Monday Workout A
Day 2: Tuesday
Cardio
Day 3: Wednesday
Workout A
Day 4: Thursday
Rest
Day 5: Friday Workout A
Day 6: Saturday
Rest (Cardio Optional)
Day 7: Sunday Rest

The Workout

Workout A - Monday - Wednesday - Friday
Exercise Sets
Reps
    Beg Int Adv
Leg Extension 1 12 -15 8 - 12 6 - 10
Leg Press 1 12 -15 8 - 12 6 - 10
Leg Curl 1 12 -15 8 - 12 6 - 10
Calf Raise 1 12 -15 8 - 12 6 - 10
Dumbbell Fly 1 12 -15 8 - 12 6 - 10
Bench Press 1 12 -15 8 - 12 6 - 10
Pull Over 1 12 -15 8 - 12 6 - 10
Lat Machine 1 12 -15 8 - 12 6 - 10
Laterals 1 12 -15 8 - 12 6 - 10
Shoulder Press 1 12 -15 8 - 12 6 - 10
Barbell Curls 1 12 -15 8 - 12 6 - 10
Triceps Extension 1 12 -15 8 - 12 6 - 10
Crunches 1 12 -15 8 - 12 6 - 10
Cardio 25 to 30 minutes in duration

Multiple Set Routines

In a multiple set weight lifting routine, you perform each exercise for several sets or more. I would recommend that you try for two to three sets depending on your level of training. If you are just starting out, I would suggest you try the single set weight lifting routine for woman. For those of you who have been training for awhile and are looking for something a little more challenging, try doing two or three sets instead of one.

The more advanced weight trainer should be able to do two or three sets using relatively heavier workloads.

Remember to warm up on the exercise bike, elliptical trainer or other aerobics equipment for about 5 to 10 minutes before you start training. After you have completed your warm up, stretch for an additional 5 to 10 minutes.

Also remember to keep drinking water throughout your weight training session.

Multiple Sets

Workout A - Monday - Wednesday - Friday
Exercise Sets
Reps
  Beg Adv Beg Int Adv
Leg Extension 2 3 12 -15 8 - 12 6 - 10
Leg Press 2 3 12 -15 8 - 12 6 - 10
Leg Curl 2 3 12 -15 8 - 12 6 - 10
Calf Raise 2 3 12 -15 8 - 12 6 - 10
Dumbbell Fly 2 3 12 -15 8 - 12 6 - 10
Bench Press 2 3 12 -15 8 - 12 6 - 10
Pull Over 2 3 12 -15 8 - 12 6 - 10
Lat Machine 2 3 12 -15 8 - 12 6 - 10
Laterals 2 3 12 -15 8 - 12 6 - 10
Shoulder Press 2 3 12 -15 8 - 12 6 - 10
Barbell Curls 2 3 12 -15 8 - 12 6 - 10
Triceps Extension 2 3 12 -15 8 - 12 6 - 10
Crunches 2 3 12 -15 8 - 12 6 - 10
Cardio 25 to 30 minutes in duration

Remember that these routines are just a couple of samples out of the many variations that can be used. As your technique and form improves you can adjust your weight lifting routine to match that of your goals and objectives.

For more information of setting up your weight lifting routine, see Building muscle 101's weight lifting routines for a more detailed look at setting up your routine.

Good luck,

Blake

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