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Weight Training for Women: The 1st. Steps to Your Success

Weight training for women can be your path to achieving the slim, toned, and youthful body of your dreams.



At first, weight lifting for women can seem mysterious with terms like reps, sets, rest intervals, etc.

“What do I really need and how do I use it?” Rest assured , with the confidence building knowledge you can find at this website, it will become "child's play."

Below discover a list of the most common terms and definitions for weight training for women. In addition, uncover Tips for getting the most out of your workouts and having FUN while doing them!

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Weight Training for Women Terms & Definitions

Repetitions- (Reps) Each individual count of an exercise.

    For example: In a biceps curl. Beginning with your arms straight at your sides. Curling your arms in a semi-circle to your shoulder, then lowering it back down to the beginning position. This would be 1 repetition.

Sets- A grouping of repetitions (reps), followed by a rest interval.

    For example: Doing 15-20 biceps curls in a row followed by a rest interval of 1 minute. This would be 1 set.

Exercise Program- An exercise program is the total list of exercises, sets, and reps, used in one weight training session (workout).

    Tip: In your weight training for women program it can be very helpful and motivating to keep track of the weights, sets, and reps, you are doing in each exercise. It can be very satisfying seeing yourself actually getting stronger while you are slimming down and toning up!

Rest Intervals- The brief pause between sets to allow you body to partially recuperate before initiating your next set or circuit.

    For example: taking 30-60 seconds between each set to take a sip of water, record how many reps you did, or just catch your breath.

Circuit Training- A special form of weight training for women that will allow you to both exercise your body aerobically (cardiovascular) and anaerobically (muscle toning). Circuit training typically is set up with 10-20 exercises that exercise your whole body without any rest intervals between each exercise.

Rest Days- Days between weight training sessions which allows your body to recuperate. In exercise, and especially weight training for women, "Less is More". Because of your workouts, you have a raised metabolism. This means your body is actually burning fat and toning up WHILE you're resting.

    Typically women will do 2 to 3 days of weight training for women a week with rest days between each workout day.



Getting Started - Tips for Beginners

Tip 1- When doing weight training for women it's always best for your body to be a little warm rather than a little cool . Training when your body is warm will just "feel" better.

    The best advice: wear layers (depending on the temp).

Tip 2- To begin your weight training session, it's a great idea to start with a light warm-up. A light warm-up:

  • Loosens up your body.
  • Gets your blood flowing.
  • And tells your mind - "Ok girl, it's time to get going."
This can easily be done by hopping on an exercise bike, walking on a treadmill, or whatever you enjoy doing. Just do it for 10 minutes, nothing rigorous, just get your heart pumping.

Tip 3- After you have finished your light warm-up. Begin by selecting your first exercise or "experiment." Experiment? Absolutely! If you've never used weight training machines before, your goal should be to have fun and get a good "feel" for them.

    ( Note: If you are not sure how an exercise is done or what exercise your machine can do - consult the manual or exercise video that came with your machine).
Tip 4- After selecting your "experiment". Next, begin choosing a light weight. 10Ib. for smaller muscles (i.e. arms, shoulders), or 20Ib. for larger muscles (i.e. your legs, back, chest, etc). If you can do 16-20 repetitions, then add 5Ib to 10Ib. to your next set.
    The most important thing is to get a good "feel" for how each exercise effects your body.

Tip 5.1- How to do each repetition. We'll use biceps curl as an example. After selecting your weight (10Ib to start):

  • First, take hold of the handles.
  • Next, curl the handles in a semi-circle to your shoulders. This should take a count of 3 (1 banana, 2 banana, 3 banana).
  • Finally, lower the handles back down to the starting position. This should take a count of 5 (1 banana, 2 banana, etc.).
In time this weight training rhythm will become am unconscious habit for you.

Tip 5.2- Your Breathing. Your breathing is very important when exercising, especially in weight training for women. Your unconscious habit will probably be to hold your breath, don't. For example: when doing the biceps curl

  • exhale while curling the handles to your shoulders
  • then inhale when lowering it back down again.
Again, this will all become unconscious habit.

Tip 6- Muscles to exercise in your weight training session:

  • Back
  • Chest
  • Biceps (front of the arms)
  • Calves
  • Shoulders
  • Triceps (back of the arms)
  • Thighs
  • Abdominal

For a sample dumbbell workout, please click here

For a beginner workout for a Bowflex home gym, please click here

For a sample workout using resistance machines in your health club, please click here

Not sure which home gym equipment you should get, please click here to discover your options





Tips to Having the Most Effective & Enjoyable Workouts

Your weight training workouts can be an exciting event that you can look forward to. Not only is regular weight training for women energizing, it is stress relieving and confidence building! The first real secret to long-term success in weight training is enjoying and having fun doing it.

That said, everybody has days where they don't feel up to it. Below are Tips to enhance your enjoyment of your workouts and ideas to energize yourself when you are not as motivated .

  • Find "your" best time to train. This will take a little experimenting. Try training at different times during the day (depending on your schedule of course).
      Now ask yourself: "When was I the most energized and excited to train (what time of day)?" Your answer will be "your" optimal training time.

  • Make your workout a habit. After you've found "your" optimal training time. Train at that same time each workout day. By doing this your mind and body will automatically get charged up.

  • Pre-workout routine. The best way to prepare for those days when you won't "feel up to training" is to have a pre-workout routine.
      For example: 10 minutes before your weight training workout you could relax, have a cup of coffee, and listen to your favorite upbeat music. This may seem like a small thing, but it will give your mind and body the signal to warm-up .

  • A training partner. Having a friend or spouse to do weight training for women with can be an amazing experience. You both can help each other keep motivated, training, and having fun. And it can be a tremendous bonding experience.

  • Extra motivation. To add that little "extra" enjoyment to your workouts, listen to your

    favorite music or motivational speaker while training. It can add a lot to your session.

      And it can get you over those days when you are not 100% motivated.

    Would you like to have unstoppable self motivation? Please click here

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