Weightlifting Routines For Women: Everything You Need to Know

Sometimes, a lot of women get super intimidated by the word “fitness.” For some women, gyms are usually full of intimidating equipment and machines that you do not know how to use.

Most of you may start stepping into the gym directly overwhelmed by the feeling. There’s so much going on in the place, and it is very hard to understand where you should begin your journey towards fitness.

Some women get stuck in the period of plateau. To get past this stage, you need to do your strength training routines. But, why is that so? You see, weightlifting helps you boost up your metabolism even after ending your session in the gym.

How does this happen? Even past your workout schedule, your muscles still function when you weight lift. It is also called the “afterburn” effect. Because of that, our team of fitness experts has formulated some of the most effective weightlifting routines for women.​

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Last update on 2017-09-05 PST - Details

General Guideline

These methods are meant to enhance your muscle size, your strength, and your body conditioning. Each week will build up your skills and strength. Now, here are some of the general weightlifting routines for women:

Warm-Up Routine

Every exercise includes a warm-up that will make your muscles active, will set up your central nervous system for weightlifting, and boost the flow of blood going to your muscles.

Before every workout, it is also good to perform foam rolling. For leg exercises, you may activate your quads, calves, and hamstrings. For your upper extremities, you may work on your biceps, triceps, chest, and shoulders.

Triggering  Movements To Enhance Mobility & Speed

You may repeat this motion 20 times. But you are not required to complete all of the 20 repetitions with just a single set. You may choose a number of set and rep which may enable you to execute the complete 20 repetitions without feeling too exhausted.

Key Movements To Improve Muscle’s Power

Every exercise will include a primary, complex action. You will execute these complex motions for at least five reps and five sets. Make sure that it's challenging you when you incorporate it with some weights.

These key movements must be harder than assistance motions. You must also have a rest period for 1 to 2 minutes in between your sets.

Assistance Movements To Shape Up Muscles

These actions will aid you to add more definition and shape to your muscles. You may execute these exercises for 8 to 12 repetitions. You do not need to pick the heaviest weights while you perform these workouts.

Remember also to allow yourself to have some rest periods, but they should be as short as possible.

Cardiovascular Exercises To Condition Muscles

Your cardio routines will be in the forms of different movements. But when you weight train, you must perform high-intensity intervals for at least 20 minutes. Select a range format that is quite challenging, but is not too exhausting.

Do 30 seconds of high-intensity workouts, then followed by 1-minute rest. One day every week, you should also incorporate low-intensity cardiovascular exercises. During these days, you can also use a cardio machine to facilitate fat loss.

A Breakdown Of Weightlifting Program For Women

Now, as you learn the basic workout routines for women, we have also divided the weekly workouts for you. Here are as follows:

1st Week Routine Exercises

Finish these workouts in straight sets. What does that mean? It means that you should do one set of an exercise, followed by rest, perform the second set, rest, then execute the third set. After that, you may work on the next activity.

You will have to do all of the exercises in this manner: finish 12 reps of the whole exercise for three sets, followed by 30 seconds rest in between every set. You may incorporate a weight load where the last two reps of each set are very intense.

2nd Week Routine Exercises

For the second week, you will resume with the straight set scheme for every exercise. However, this time, you will have to finish 15 reps for every workout for three c. Then, you will be allowed to rest for only 15 seconds in between every set.

Thus, for the second week, you will execute more workout routines in no time. It will be great when it comes to activating your fitness level.

3rd Week Routine Exercises

For the 3rd week, you are going to combine the workouts. Rather than doing the straight sets, you will complete your exercise in a circuit method. It means that you will have to do 1 set of every workout for 15 reps. Then, you will directly move on to the next exercise without any rest in between each set.

4rd Week Routine Exercises

For the fourth week, you will continue with the circuit method of the sets. You are going to perform 12 reps of every exercise, but there are two major shifts in this routine. Firstly, you will finish the whole four circuits or 4 sets of every workout.

Secondly, you are not allowed to rest in between each of the four courses. After you finish the final exercise, you will directly return to the first practice and start off a new set. This routine will keep you hustling!

Must-Have Tips For Weekly Routine

Here are some tips and tricks you may use to boost up your performance and strength during your weekly routine:

The Weight Load You Should Use

It has always been a difficult question for every weightlifter, especially for women who are beginning weight training. The very first thing you need to do is to get comfortable in performing each routine exercise.

When everything gets easier, you may challenge yourself to add weights for each movement. Not only that you would burn more calories, but you will also get stronger with each routine.

Do Not Get Too Exhausted

You may start off your routine by just performing two circuits for every workout for the first week. If you get used to it, you may add a set every time you replicate the exercise until you are performing the whole circuit.

Rest Periods In Between Workouts

As much as your body needs, you must rest. However, this should not come to a point that you will get lazy to finish your sets. When you allow recovery period, you will perform the exercises at ease, especially in the initial weeks.

It is because your present strength capacity will limit you. However, as you go along with your routine, it will increase quickly.

Increasing Your Weight Load​

You may begin executing six repetitions for every workout. Then, use the same weight load until you can do ten repetitions. Once you can already do ten reps for five sets, you may start increasing your weight or have a more stimulating variation.

Then, start again at six repetitions. And as you work on some few exercises, you may work your way up to 10 repetitions. Keep doing this cycle.

Doing Cardio Exercises​

Your major focus is to amp up your fitness level using the strength training exercises. Also, some new movements are always good to add in.

Make your cardio routine simple and go for a 20 to 30 minutes walk or jog on the days that you don’t lift weights. Make sure to find other ways to increase your physical activity.

List Down Exercises

Recording your workouts, including your movements, the weight load, your repetitions, and your circuits. This way, you will keep track of what you need to add on your next routines to enhance your performance.

Your Workout Sessions Per Week​

You may execute a total number of 3 exercise sessions every week on casual days. For instance, when you workout on a Monday, Wednesday, then Friday, you have to rotate the two exercises by following this scheme:

1st Week




Exercise 1


Exercise 2


Exercise 1

2nd Week




Exercise 2


Exercise 1


Exercise 2

NOTE: You may continue the exercise routine up to the 3rd and 4th week.

You should keep repeating the pattern of this routine for at least 6 to 8 weeks, and then you can follow some other routine practices.

Performing Weekly Exercises

With that, here are some of the workouts you need to follow each week:

Executing Exercise 1

  • Push-ups, goblet squat, inverted row
  • Circuits: 2 to 5
  • Reps: 6 to 10

​Executing Push-Ups

Some women may love doing push-ups. However, some see them as a burden. A lot of women can’t even perform a traditional push-up during their first few weeks.

However, as you practice them, you will get there! We recommend you to carry out hand-elevated push-up variations. Then, slowly progress to utilizing a lower surface to create a more challenging variation.

Doing Goblet Squat​

It is known as a newbie-friendly squatting workout. Some individuals perform the goblet squat in a correct form immediately, so to make the workout harder, you may squat to a box.

Your goal is to perform your squat to a box, making sure that you lower down your hips than your knees. You may begin higher and progressively work on your way going lower. Also, make sure that you don’t collapse on the box.

​Performing Inverted Row

Inverted rows enable some people to assume that they are the same as reverse push ups. It operates in the same manner as a push-up. However, you will execute it in the opposite way.

You can make inverted rows less complicated by utilizing a suspension trainer or a higher bar. Then, you may slowly lower it down as you increase your strength.

Executing Exercise 2

  • Standing one arm dumbbell press, RDL from a dead-stop with weights, assisted pull-up
  • Circuits: 2 to 5
  • Reps: 6 to 10

Doing Standing One Arm Dumbell Press​

Start with a dumbbell variation because a lot of people seem to learn this exercise quickly on the shoulders. Make sure to keep your stomach and buttocks tight the whole time. Then, ensure that your elbows are slightly aligned in from of your body and begin pressing straight overhead.

​Perform RDL From A Dead-Stop With Weights

Start by placing the barbell or the dumbbell elevated on the mats so that the bar will remain a few inches under your knee caps.

Make sure that the bar is above your mid-foot the whole time. Utilize your hips as you pull up the bar. Move your buttocks down and gently position the bar in the power rack after doing every repetition.

Doing Assisted Pull-Up

The vital thing to remember when doing an assisted pull-up is to keep your shoulders pulled down. Your shoulders should not shrug. Do not let your shoulders touch your reach as you extend your arms.

Then, make sure that your shoulders are pulled down. When you pull yourself up, pull down your shoulder blades together.

Final Words

Now that you have some outstanding notes to develop your strength training, and you already know where to begin, what to do and how you should progress, make sure to perform these workouts continuously.

Take note that you should do each routine consistently, but do not restrict yourself from having fun in each exercise. Also, try to go all-out when it comes to performing your workout routines. Do not ever forget that your body is capable of anything and that your body is so much stronger than you think!

If you have forgotten some of the tips mentioned above or you have more questions and concerns regarding weightlifting, you may leave some comments, questions, and suggestions in our email. We are more than glad to answer them all!

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