Weight Lifting Program for Women

Women’s Weight Lifting Advantages

Weight lifting can be beneficial for a variety of reasons, and its benefits are available to people of all genders. A regular weight-training routine can alter both your body and your mind.

Increased Strength

Weight lifting helps to build muscle. Daily tasks and routine exercise will be less tiring and less likely to injure you when you are stronger. Improving your muscle mass and strength improves your overall health and well-being.

Reduce Body Fat

In two months, the average woman who strength train two to three times per week will gain nearly two pounds of muscle and lose 3.5 pounds of fat. As you gain lean muscle, your resting metabolism rises, allowing you to burn more calories throughout the day.

Weight Lifting Program for Women

Women’s Workout

This 12-week program is ideal for any healthy woman looking to transform her body through weight lifting.

Through foundational lifts, the goal is to help you develop lean and functional muscle tone. The workout targets your lower body three times per week, with a strong emphasis on glutes, and your upper body twice per week, with a focus on arm sculpting.

We’ve also included some recommended cardio sessions that you can do in the morning or after the day’s workout to increase the total number of calories burned each day. However, if you are short on time, they are not necessary to see results from this workout.

Rest periods between sets and exercises should be kept to 30-90 seconds for this program.

Workout Routine

  • Monday: Legs and Glutes, Cardio (optional)
  • Tuesday – Back and Arms Workout, Cardio
  • Legs and Glutes, Cardio on Wednesday (optional)
  • Thursday’s workouts include chest and shoulders as well as cardio (optional)
  • Legs and Arms, Cardio on Friday
  • Saturday – Abs/Relaxation
  • AbsRest on Sunday

Continuing with This Workout

Each week, you should try to increase one variable in your workout. Your personal preference will determine whether you increase the weight you use or the number of reps and sets you perform.

One approach would be to begin with the low end of all set and rep counts. Then, each week, add a single set of one exercise on each of the seven days of the week. Once you’ve completed all of the maximum number of recommended sets for each exercise, you could add 1-2 reps to each set for the remaining weeks.

Another way to progress is to maintain the same reps and sets for the entire 12 weeks. However, you should aim to gradually increase the weight you use for each exercise each week.

Either method is effective and will yield excellent results.


It is important to note that the success of any workout program is heavily dependent on your nutrition and sleeping habits. Make sure you get 7-9 hours of sleep per night and eat enough calories to achieve your goals.

If you want to lose weight, deduct 250 calories from this total. If you are underweight, try adding 250 calories to this figure. If you are already at your ideal weight, make sure to eat enough calories to stay there.

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