Best Weight Lifting Routines For Women | By Great Athletes In 2021


We all want to blast fat, get healthy and rock at everything that comes our way. There are a lot of workouts out there that guarantee results but just in case you didn’t know, heavy weight lifting routines for women by great athletes is the real deal.

No disrespect to cardio, but if you want to get in good shape, gain a toned body, or even curves with a jiggly butt, strength training is the way to go.

When performed in good form paired with diet, great results are a guarantee. Below are some excellent weight lifting routines for women you must try. Just pick one that fits you and get to lifting.

Easy Weight Lifting Routines For Women

Fat Blasting Routine

Weight Lifting Routines For Women

One of the greatest misconceptions in the fitness world is that cardio is the mother of all weight loss solutions. This is quite far from the truth. Well, not to say that cardio is useless but the effects of cardio come to an end as soon as you stop working out.

On the other hand, lifting weights helps you build more muscle and keeps your body burning fat all day long. Doubt it? Well. Let research do the talking. So, if you want to lose weight without experiencing sagging skin, hit some weights and switch up your diet to include adequate proteins.

For you to lose weight using strength training, you will require a full body workout. Workout for a minimum of four days a week alternating between leg days and upper body days for in between rest periods. Some of the best fat blasting exercises include; squats, lunges and hip thrusts for the lower body while pull ups, bench press and dips.

Beginner Routines

Weight Lifting Routines For Women

Going to the gym and seeing professionals lifting weights with ease can be a little intimidating. What is more intimidating than that, is the struggle that comes with trying to master good form while lifting for the first time.

So, before we get into the routine for beginners, I think it is vital I mention the importance of a trainer to help steer you in the right direction. I would also like to emphasize on being patient and resilience throughout this process.

So, the beginner routine, what does it entail? As a beginner, it is important you incorporate cardio into your lifting program so as to prepare your muscles for the work to come. As you start any workout, begin with some cardio for 15 minutes before lifting. A good bet would be hopping on an exercise bike or skipping rope for full body activation.

For beginners, rest is a very crucial step as it allows your muscles to heal and become stronger. The following routine will be appropriate for anyone looking to start a venture in the weight lifting world: work your upper body on the first day followed by legs and abs in the second. Rest for two days then repeat the above process. Be prepared for the after burn on your muscles but whatever you do, do not quit.

After a few workouts, your body will be used to the exercises. The beginner phase usually lasts for 6-8 weeks for most people but the important thing is to focus on form and diet rather than speeding the process.

Routines For Muscle Gains And A Lean Body

Weight Lifting Routines For Women

Ah, I bet most of you fall into this category. Unfortunately, most people especially women fail to achieve the much-desired curves due to following fads on social media rather than workout facts.

If you want to gain muscle and get magazine front page curves, you will have to do more than lifting small weights. Yes, women too should go hard at weight training, it is called progressive training.

This involves an increase in the weights that you are lifting while reducing the sets and reps with time. The routine here is quite simple. If you can do more than 8 to 12 reps with a set of weights, it is time to switch gears to something more challenging.

The principle behind this is that, your muscles get used to the same weights with time and instead of getting gains, you maintain the same muscle tone. So, to challenge your body, keep increasing your weights and in no time you will have jaw-dropping thighs, a bubble but and lean arms.

Bottom Line

Most women fear weight lifting and when they actually get to it, they pick up nothing heavier than tiny 5-pound dumbbells. They think that if they pick up some serious weights they’ll wake up the next morning looking like a male wrestler. 

Besides, I highly suggest you use weight lifting belt equipment to keep from straining your lower back and to get the best results for lower-body exercises like squats.

The truth is, there is no difference between how much weights a man and a woman should lift. The reason guys get bulky and huge is because of the high testosterone levels in their bodies. So, do away with your fears of looking like hulk and lift hard and smart, your banging body will thank you later.

As usual, it has been a pleasure and I look forward to getting your comments and questions. Go lift some weights ladies, I can’t wait to hear some personal experience.

Antra Koul
Antra Koul
For me, writing is something that helps me escape from reality for a while. Even though I am an Engineer, I find my comfort from chaos while I write. I love telling people about my stories, stories that play in my mind only. When I am writing, there is no limit to how far I can go swimming in this deep ocean of words. Reading and writing are the two things that help in organizing my messed up thoughts in a formative way. Come along on this journey with me as I write and you read the stories that I have to tell!


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