You've probably tried all the crash diets and spinning classes with intense cardio. Still, you haven't been able to reach your goals. If your weighing scale is still not moving, it's time to move onto something bigger. We are talking about weight training here! If you want to build strength, muscles, and confidence, this is the answer!
Many women are hesitant to start weight lifting. However, it's not the weight you should blame; the culprit is the false information circulating online. Misinformation and wrong expectations related to weight training keep most women on a confusing fitness path.
A general perception among the majority is that lifting weights will turn women into the hulk. Huge muscles and a bulky body is the image some people create when they imagine women picking up weights. This is why most of us remain restricted to tiny dumbbells and cardio. Because of this fear, we don't even think beyond the traditional exercises associated with women's gym routines.
"Weight lifting will help you amp up your metabolism, shed fat, and maintain lean muscle mass and strong bone density."
- Jillian Michaels, celebrity personal trainer, and fitness expert.
First, we must understand that it is not physiologically possible for women to pile up those muscles like men. This is because women have a very low level of testosterone (a male hormone), 30 ng/dl, compared to 675 ng/dl in men. This hormone supports the growth of muscles.
So, ladies, start lifting because your preconceived notions are false!
Starting the 12-Week Training Program
Before beginning any new workout program, setting realistic goals and understanding what the program entails is important. This 12-week weight training program for women is designed to help you build strength and muscle while improving your overall fitness level.
The workout schedule includes five training days per week, with two rest days for recovery. Each day focuses on different muscle groups, allowing for adequate rest and recovery time for each muscle group.
Monday is dedicated to working the legs and glutes, some of the body's largest muscle groups. Tuesday is focused on back and arm exercises, while Wednesday is back to legs and glutes. Thursday targets the chest and shoulders, and Friday wraps the week with leg and arm exercises.
It's important to note that the workout schedule is just a guide and can be adjusted to fit your individual needs and preferences. If you prefer to train specific muscle groups more frequently or less frequently, feel free to modify the schedule accordingly.
Take your rest days seriously and give yourself adequate recovery time since overtraining can lead to injury and hinder your progress.
In addition to the workout schedule, nutrition is an essential factor in any fitness program. Eating a balanced diet with plenty of protein and whole foods will help fuel your workouts and aid in muscle recovery.
Now that you better understand the 12-week weight training program for women, it's time to get started.
Workout Schedule
- Monday - Legs & Glutes
- Tuesday - Back & Arms
- Wednesday - Legs & Glutes
- Thursday - Chest & Shoulders
- Friday - Legs & Arms
- Saturday - off
- Sunday- off
You can perform cardio during the five days as an optional exercise as well.
Monday - Legs & Glutes
The first day of the 12-week weight training program for women is dedicated to working on the legs and glutes.
This is an important day as the legs and glutes are the largest muscles in the body, and many calories can be burned by working on them. The workout starts with a warm-up of around 10 minutes to prepare the muscles for the workout ahead.
The main exercises for the day are squats, lunges, deadlifts, and leg presses. These exercises are great for working on the quadriceps, hamstrings, and glutes. The workout is designed so that the sets and reps increase gradually every week, challenging the muscles to work harder and grow stronger.
The day ends with some cool-down stretches to help the muscles relax and recover from the workout. Remember to stay hydrated throughout the workout and maintain proper form to avoid injuries.
You can combine this exercise with a fat burner for healthy weight management. If you're interested in incorporating a fat burner supplement into your routine, many options are available on the market, such as the DMoose Fat Burner.
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Exercise |
Sets |
Reps |
|
3 |
10-12 |
|
|
3 |
10-12 |
|
|
2-3 |
10-15 |
|
|
3 |
12-15 |
|
|
3 |
12-15 |
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Tuesday - Back & Arms
On Tuesday, the focus is on your back and arms. This workout targets the muscles in your upper body, helping you build strength and definition.
To start the workout, warm up with light cardio for 10-15 minutes. This can be anything from brisk walking on the treadmill to jogging or cycling.
After your warm-up, start with the first exercise, the lat pulldown. This exercise targets your latissimus dorsi, the largest muscle in your back, as well as your biceps and forearms. Aim for 3 sets of 10-12 reps, using a weight that is challenging but still allows you to maintain good form.
Next, you can move on to the dumbbell row. This exercise targets your upper back muscles and can help to improve your posture. Aim for 3 sets of 10-12 reps on each side, using a weight that challenges you.
After the dumbbell row, you can move on to bicep curls. This exercise targets your biceps, the muscles on the front of your upper arms. Aim for 3 sets of 12-15 reps, using a weight that challenges you but allows you to maintain good form.
The final exercise in this workout is tricep dips. This exercise targets the muscles on the back of your upper arms, helping to tone and strengthen them. Aim for 3 sets of 12-15 reps, using a bench or chair to support your body weight.
Remember to stretch and cool down after your workout to help prevent injury and promote recovery. With consistency and dedication to this workout plan, you can build a strong and defined upper body.
|
Exercise |
Sets |
Reps |
|
3 |
10-12 |
|
|
3 |
10-12 |
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|
3 |
12-15 |
|
|
3 |
12-15 |
Related Article: Adjustable Dumbbells: How They Are the Best Investment You Can Do for Your Home Gym
Wednesday - Legs & Glutes
On Wednesday, it's time to focus on your legs and glutes. These are the biggest muscles in your lower body, and training them properly can help improve your overall strength and balance.
The first exercise is called the goblet squat. It works on your glutes, quads, and hamstrings. You will hold a weight near your chest, squat down while keeping your back straight and chest up, and then stand up.
The Romanian deadlift is next, which targets your hamstrings and glutes. With a barbell or dumbbell, you'll hinge forward from your hips, keeping your back straight, and then stand back up.
The dumbbell stiff leg deadlift is a variation of the Romanian deadlift that puts more emphasis on your hamstrings. Holding dumbbells in your hands, you'll hinge forward from your hips, keeping your back straight, and then stand back up.
The Smith machine sumo squats are another great exercise focusing on your glutes. With your feet wider than shoulder-width apart, you'll squat down, keeping your chest up and back straight, and then stand back up.
Finally, the glute kickback exercise targets your glutes specifically. Starting on all fours, you'll lift one leg behind you, keeping it straight until your foot is level with your hips. Then, you'll lower your leg and repeat on the other side.
You can add some variety to your leg and glute workouts with Hip Circle Bands. These resistance bands are perfect for adding an extra challenge to exercises like goblet squats, Romanian deadlifts, and glute kickbacks. Placing the band around your thighs will activate your glutes and add resistance to your movements, leading to greater muscle activation and growth.
For an effective lower body workout incorporating resistance bands, try using the Hip Circle Bands for Lower Body from DMoose. They are made of high-quality, purely elastic cotton that provides maximum comfort and grip on the skin. With double stitching, these bands are designed to be durable and last a long time without rips and tears. The Hip Circle Band is perfect for targeting the muscles in your lower body and toning them to perfection. With color-coded bands, you can progressively level up your workouts. Plus, they are incredibly lightweight and portable, allowing you to carry them wherever possible.
Hip Circle Bands for Lower Body
Hip Circle targets the muscles in your lower body and tones them to perfection! Sculpt and tone your glutes, hamstrings, and calves to perfection with these booty bands!
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Exercise |
Sets |
Reps |
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
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|
2-3 |
12-15 |
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|
3 |
6-12 |
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|
3 |
15 |
Related Article: Adjustable Dumbbells: How They Are the Best Investment You Can Do for Your Home Gym
Thursday - Chest & Shoulders
Thursday is all about targeting your chest and shoulders; we have just the exercises for that! First up is the dumbbell bench press, which targets your chest muscles. Lying on a bench, you'll push the dumbbells up and down in a controlled manner.
The incline dumbbell press will target your upper chest, and you'll do this exercise at a slight incline, again using dumbbells. The machine chest fly will help you isolate your chest muscles and work on the inner part of your chest.
Moving on to your shoulders, the seated dumbbell press will work your deltoids, which are the muscles around your shoulder joint. Finally, the lateral raise will target your shoulders' medial deltoids, which will give you those nice, rounded shoulders.
Make sure to perform each exercise with proper form and gradually increase the weight and reps as you progress through the 12-week training program.
Related Article: Weighted Dips: Your Ultimate Solution to Building Your Chest, Shoulders, and Triceps Muscles
|
Exercise |
Sets |
Reps |
|
3-4 |
6-12 |
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|
2-3 |
12-15 |
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|
2-3 |
12-15 |
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|
3-4 |
6-12 |
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|
2-3 |
12-15 |
Friday - Legs & Arms
Friday's workout is all about hitting your legs and arms. This routine includes classic compound exercises like deadlifts and good mornings, which are great for building strength and size in your legs and lower back.
You'll also be targeting your arms with incline dumbbell curls and skull crushers, both of which are effective isolation exercises for your biceps and triceps.
To help you get the most out of your leg training, leg extensions are included to isolate and target the quads. With a focus on strength and muscle building, this workout is perfect for anyone looking to build a balanced and strong physique.
|
Exercise |
Sets |
Reps |
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
|
2-3 |
12-15 |
|
|
3 |
12 |
|
|
3 |
12 |
Conclusion
In conclusion, the 12-week weight training program for women is a comprehensive guide designed to help women build strength and muscle while also burning fat.
By following the program consistently, women can expect to see significant improvements in their overall fitness level and an increase in their confidence and self-esteem. Always prioritize proper form and technique to prevent injury and maximize results.
With dedication and perseverance, anyone can achieve their fitness goals and become the best version of themselves.
So, get started with the 12-week weight training program and see the positive changes in your body and mind!
What to Do After a 12-Week Weight Training Program?
After completing a 12-week training program, there are several options for what to do next. One option is to continue with the same program, increasing the weight or reps to continue challenging the muscles.
Another option is switching to a different training program focusing on different muscle groups or goals. It's essential to take a break from intense training and give your body time to recover before starting a new program.
Additionally, incorporating active recovery activities such as yoga, swimming, or walking can help maintain fitness levels while giving the body a break from weight training.
It's also essential to maintain a healthy diet and lifestyle to support continued progress and prevent injury. Whatever the next step, staying committed to regular exercise and maintaining a positive mindset will help you achieve long-term fitness goals.
Reading List
Article Sources
- van Anders, Sari M., et al. “Effects of Gendered Behavior on Testosterone in Women and Men.” Proceedings of the National Academy of Sciences of the United States of America, vol. 112, no. 45, Nov. 2015, pp. 13805–10. PubMed Central, https://doi.org/10.1073/pnas.1509591112.
- Griggs, R. C., et al. “Effect of Testosterone on Muscle Mass and Muscle Protein Synthesis.” Journal of Applied Physiology (Bethesda, Md.: 1985), vol. 66, no. 1, Jan. 1989, pp. 498–503. PubMed, https://doi.org/10.1152/jappl.1989.66.1.498.
- Schroeder, Elizabeth C., et al. “Comparative Effectiveness of Aerobic, Resistance, and Combined Training on Cardiovascular Disease Risk Factors: A Randomized Controlled Trial.” PLoS ONE, vol. 14, no. 1, Jan. 2019, p. e0210292. PubMed Central, https://doi.org/10.1371/journal.pone.0210292.
- van den Tillaar, Roland, and Atle Hole Saeterbakken. “Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats.” Journal of Human Kinetics, vol. 62, June 2018, pp. 43–53. PubMed Central, https://doi.org/10.1515/hukin-2017-0176.
