Working out with weights will increase the size and strength of your muscles whilsthelping you lose body fat. This is really what people refer to when they talk about “toning up”. More muscle size and less fat = more curves!

Benefits of Weight Training

Many women assume that if they so much as pick up a dumbbell they will IMMEDIATELY become muscular, bulky and manly – of course this can never happen because of a little thing called testosterone! In reality, weight training will increase your metabolic rate and give you a toned physique with a slim waist and a tight butt!

Knowing where to start with weight training can be tricky and the idea of venturing into the male dominated filled environment that is the weight room can be an intimidating experience for a woman. If you know what you are doing however, then that’s one less thing to worry about so you can stroll into the gym with confidence and Make it happen! Don’t let fear stop or embarrassment stop you from achieving your goals. This workout plan uses fundamental compound movements (multiple joint movements) to build functional strength and build a solid foundation!

The Workout

Aim to include these workouts 3 times per week alternating between session 1 and session 2 with a rest day in between each. On cardio days you are free to do anything you like from spin classes to playing tennis and don’t worry if you skip a cardio session or two – the important thing is that you’re hitting the weights 3 times each week!

Our women’s weight training program is detailed below and you can click on each exercise for a video showing how to perform the movement:

Session 1

     

Exercise

Sets x Reps

Rest

Notes

Squat

5 x 8-10

60-90 seconds

Perform 2 warmup sets with no weight

Dumbbell chest press

4 x 8-10

60-90 seconds

Perform a warmup set with light weight

Deadlift

4 x 8-10

60-90 seconds

Perform a warmup set with light weight

Decline Leg raise

4 x 10-15

45-60 seconds

Concentrate on squeezing your abs and breathe out as you contract

 

Session 2

     

Exercise

Sets x Reps

Rest

Notes

Squat

5 x 8-10

60-90 seconds

Perform 2 warmup sets with no weight

Overhead press

4 x 8-10

60-90 seconds

Perform a warmup set with light weight

Bent over row

4 x 8-10

60-90 seconds

Perform a warmup set with light weight, pull the bar in towards your belly button

Cable crunch

4 x 10-15

45-60 seconds

Concentrate on squeezing your abs and breathe out as you contract

 

The order in which the workouts should be performed is as follows:

 

Week 1

Monday – Session 1

Tuesday – Cardio

Wednesday – Session 2

Thursday – Cardio/Rest

Friday – Session 1

Saturday – Cardio

Sunday – Rest

 

Week 2 

Monday – Session 2

Tuesday – Cardio

Wednesday – Session 1

Thursday – Cardio/Rest

Friday – Session 2

Saturday – Cardio

Sunday – Rest