You've probably tried every crash diet and intense spinning class out there, yet you still haven’t reached your goals. If the number on the scale isn’t budging, it’s time to shift to something more effective: Weight Training!
If you want to build strength, muscle, and confidence, this is the answer. But before you start, prioritize safety and support. Using a weightlifting belt for women can help protect your lower back, improve stability, and give you the confidence to lift heavier without the risk of injury.
Many people believe that lifting weights will make women look like the Hulk. The image of huge muscles and a bulky physique often comes to mind when they think of women lifting weights. Because of this misconception, many women stick to tiny dumbbells and endless cardio, never considering the benefits of real strength training.
So, ladies, it’s time to break free from these myths and start lifting!
Workout Schedule
Day |
Workout Type |
Equipment Needed |
Monday |
Legs & Glutes |
|
Tuesday |
Back & Arms |
|
Wednesday |
Legs & Glutes |
|
Thursday |
Chest & Shoulders |
|
Friday |
Legs & Arms |
|
Sat & Sun |
off |
|
Workout Summary
Main Goal |
Reduce Weight Without Supplements |
Duration |
12 Weeks |
Days per Week |
5 Days |
Time required per Day |
1 Hour |
Target Gender |
Female |
Workout PDF |
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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.
Related Article: Best Exercises to Warm Up Before Workout
|
Exercise |
Sets |
Reps |
|
3 |
10-12 |
|
|
3 |
10-12 |
|
|
2-3 |
10-15 |
|
|
3 |
12-15 |
|
|
3 |
12-15 |
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, perform 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 that, try 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.
Finish with 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.
Related Article: Adjustable Dumbbells: How They Are the Best Investment for Your Home Gym
Exercise |
Sets |
Reps |
3 |
10-12 |
|
3 |
10-12 |
|
3 |
12-15 |
|
3 |
12-15 |
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.
Start with 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.
Next, try the dumbbell stiff-leg deadlift. It's 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.
End with glute kickbacks to specifically target your glutes. 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.
|
Exercise |
Sets |
Reps |
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
|
2-3 |
12-15 |
|
|
3 |
6-12 |
|
|
3 |
15 |
Thursday - Chest & Shoulders
Thursday is all about targeting your chest and shoulders; we have just the exercises for that! Start with the dumbbell bench press to target your chest muscles. Lying on a bench, you'll push the dumbbells up and down in a controlled manner.
Next, perform the incline dumbbell press at a slight incline to engage your upper chest. Use the machine chest fly to isolate your chest muscles and enhance your inner chest definition.
Transition to shoulder exercises with the seated dumbbell press, which strengthens your deltoids. Finish with lateral raise to sculpt and define your medial deltoids for well-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.
Exercise |
Sets |
Reps |
3-4 |
6-12 |
|
2-3 |
12-15 |
|
2-3 |
12-15 |
|
3-4 |
6-12 |
|
2-3 |
12-15 |
Friday - Legs & Arms
Friday's workout focuses on strengthening your legs and arms. This routine incorporates classic compound exercises like deadlifts and good mornings, which effectively build strength and size in your legs and lower back.
You'll also work your arms with incline dumbbell curls and skull crushers, two effective isolation exercises for the biceps and triceps.
To maximize leg development, 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 |
What to Do After a 12-Week Weight Training Program?
After completing a 12-week training program, you have several options for what to do next. One option is to continue the same program while progressively increasing weight or reps to keep challenging your muscles.
Another approach is to switch to a different training program that focuses on new muscle groups or specific fitness 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 path you choose, staying committed to regular exercise and maintaining a positive mindset will help you achieve long-term fitness success.
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.
So, get started with the 12-week weight training program and see the positive changes in your body and mind!
