So, I've been meaning to help my mother for some time now on a weight lifting workout program. She's done her own research and decided that she wants the health and fat loss benefits that come with lifting weights. I've hemmed and hawed about how to do this for sometime. For some reason I thought that the majority of women would not be interested in doing the kinds of workouts that I do. That was until my ma showed me the style of workouts she was currently doing that she had read in this article called "Get Strong and Sexy in Six Weeks." At first I thought the program was full of crap, but then I read it, and I realized that I already do a majority of these workouts weekly. My only beef was with the way they had it set up. I felt that the weight, rep, and set standards were a little lacking, so I put my own spin on it and combined the two workouts for a 3-4 times a week full body workout. The following is the workout in its entirety. If you would like to use it, feel free.
Women's Full Body Workout
Women's Full Body Workout
To be performed 3-4 Times a week.
This can be performed with or without the bench. Preferably without the bench.
Bent Over Row
4x8 (4 sets of 8 reps)
4x8 (4 sets of 8 reps) Per Leg
PlanksHold as long as you can
5x5 means five sets of five reps. For this to be beneficial you need to use a weight that is heavy enough where you’re only able to get out 5 clean reps. Start off with a weight that you’re able to complete the exercises easily, then every week, increase the weight by 5lbs. Every Week. This will get you stronger and help build your muscles. More muscle = higher metabolism = more food and more weight loss.
4x8 means 4 sets of 8 reps. You want to pick a weight that is heavy, but light enough where you can get 8 reps out of it. Continue to add weight to these exercises every week (5lbs) Or Increase the Reps. For example: 1st Week 4x8, second week 4x9, third week 4x10. Do this until you reach 4x12, and then increase the weight. This will help stimulate the muscle and burn more calories, but won’t tax your central nervous system like the first three big lifts.
Keep Track of your lifts. Write down all of your numbers in a notebook, on your phone or ipad and make sure you are progressing each week.
There you have it. That is the workout.
Why These Lifts?
These are all really great lifts, and I practice them weekly (with the exception of the step up, but I just do more squats.) I do squats and Glute Thrusts on my leg days, I do Incline Bench on my Push day, and I definitely do either barbell or one arm rows on my Pull Days.
The issue is not with the exercises, it's with the way people perform them and then allowing themselves to stagnate. In order to see the real benefits of these lifts, you need to continue progressing every week. You need to add more weight or more reps. If you do the exact same weight for three weeks straight, the most you have done is burn the same amount of calories. Progressive overload. Progressive overload. Progressive overload. I cannot say it enough. And I practice what I preach, all you need to do is look at the workouts section of this blog to see that I track every weight that goes on the bar and I make sure to increase the weight or reps. I'm taking my progress, and you should too if you want your workouts to be effective
The 5x5 is a great combination of strength and muscle building. You should ideally be using a heavier weight than you would if you were trying to lift for 12 reps, so you are taxing your central nervous system, getting that stimulation, but your workload is enough to incite hypertrophy in the muscles.
I hope this has been helpful and that you enjoy this workout. It's not complicated, but if something confuses you, just send me a message or leave a comment below. Until next time, happy lifting.