Beginner Lifting Routine Female

Johannes Steinhart, Biomedicine (M.Sc.) & Trainer of the German Fitness Teacher Association. With the Fitladies #TWO training plans you have the perfect plan if you want to get the maximum out of strength training and achieve a balanced and beautiful figure and beautiful figure.

  • Who is the plan suitable for? Advanced to elite strength levels (calculate here). Complete beginners please start with the #START training plan or Fitladies #ONE training plan.
  • How often to train? 4x per week (3x per week also possible).
  • Which exercises? A mix of basic exercises, dumbbell exercises and machine exercises.

The fitladies #TWO training plan consists of Workout A and B, which you do 4 times a week in alternation. alternate. Always A B A B – then again from the beginning. After 2 training days in a row, you should always take at least one break day.

T = training day; – = no training.
Possible training days: 4x training per week
day 1 day 2 Day 3 day 4 Day 5 Day 6 Day 7
Option 1 T T T T
option 2 T T T T
option 3 T T T T

Day 1 can be any day of the week. Classically you train like this: MO, DI and DO, FR (option 1). But also MO, MI and FR, SA are possible (option 2) or option 3. The Fitladies #TWO training plan is available in two variants:

  1. As PUSH/PULL-2er split
  2. as upper body/lower body 2-piece split

Which one you choose is up to your individual preference. Each training session always consists of the following components:

  1. 2 Mainlifts – At the beginning there are the Mainlifts with 2×5 repetitions. These are squats, deadlifts, bench press and rowing (the Big-4). These 4 exercises cover all the basic muscles that make your physique crunchier. The mainlifts are the foundation of your workout. Focus on getting stronger in these – and you’ll develop aesthetically.
  2. Assistance exercises – Assistance exercises promote progress in your mainlifts and work on weak areas. Assisstance exercises you train with medium weight and 1-2×10 or 2-4×10 reps. They provide the necessary volume to shape body parts such as front/back legs, butt, abdominals, back, arms, etc. and get your muscles growing.

I. The fitladies #TWO workout plan: Push/Pull Variant

In this variation the workouts are divided into Push (PUSH) and a pulling exercises (PULL) “split”. If you have problems with the recovery of your lower back or shoulder girdle, switch to the lower body/upper body 2-person split detailed below.

1.2 Workout B Push- Fitladies #TWO Training Plan

In this session you will work legs (front), chest, shoulders and triceps.

2.2 Workout B Pull- Fitladies #TWO Training Plan

In this session you will work legs (back), back, butt, lower back, abs and biceps.

  • Sets & reps: 2×5 means 2 sets of 5 reps. 2-4×10 means you do 2, 3 or 4 sets of 10 reps.
  • How much weight? Always use enough weight so that you can just manage the repetitions. A common mistake is to train with too little weight. However, always make sure that you do them cleanly. If you are unsure, start with less weight and let a good trainer show you the execution.
  • Rest between sets? Take a break between sets until you feel recovered enough. Rough guidelines: 3-5 minutes between sets of 5, 1-2 minutes between sets of 10.

II. the fitladies #TWO training plan: Variant OK/UK

In this variant the workouts are divided into Upper Body (OK) and a lower body (UK) training “split”. This way you always alternate training all upper body muscles followed by training your lower body muscles.

2.1 Workout A: Lower Body – Fitladies #TWO Training Plan

In this session you will work your legs, butt, lower back and abdominals.

2.2 Workout B: Upper Body – Fitladies #TWO Training Plan

In this workout you will train chest, back, shoulders, biceps and triceps.

III How to warm up?

  1. Loose Cardio – Before the entire workout, go on the treadmill, bike, rower or stepper for 10 min (general warm up).
  2. Before the main lifts (squats, deadlifts, bench press, rowing) warm up specifically with this exercise. Warm up for the main lifts in great detail and continually work on your technique. 2×5 work sets don’t give you much room to practice the movement. Therefore, do your technique work during the warm-up sets. Specifically, before you tackle the 2×5 rep sets, do at least 3 warm-up sets. For example, with 12 / 10 / 8 reps with continuously increasing weight. If you want to explicitly work on your technique, you can also do 5 or 6 warm-up sets. Then do 2×5 sets with the working weight.
  3. Before the assistance exercises 1-2 specific warm-up sets with the respective exercise – with 15 or 12 repetitions – are sufficient.

Finally more muscle, less fat and better fitness? Start now with our programs Training plans Diets Recomposition

Build muscle & lose fat – at the same time! As a beginner you don’t have to struggle with long mass or diet phases.

Which goal/program is right for you?
Even though the strength area in gyms is no longer just men’s territory these days, muscle building and strength training are still daunting topics for women. The fear of huge masculine muscle mountains and the loss of feminine curves is omnipresent and inhibits especially weight loss enthusiasts from using strength training and heavy weights. Especially when it comes to losing a few kilos or body fat, strength training is the key to long-term success. Numerous stars from the film, music and sports scenes are setting an example. They post their training successes or favorite exercises on social networks. With the compact training coach, we want to help women forget their fear of weights and discover strength training for themselves. Because: Strength training is an indispensable partner on the way to the dream figure.

Can you lose weight as a woman with strength training?

First things first: To lose weight you need a calorie deficit. With your training you support the weight loss process by increasing your increasing your calorie consumption and for the muscle maintenance muscle maintenance. When you do additional strength training exercises, you signal to your body that you still need your muscles. This keeps it from breaking them down. As a result, you lose weight and have a shapely body.

Take your training to the next level

Want to take your training to the max? Then start our free Body Check. Define your goals, have your BMI calculated and get individually tailored nutrition and training tips. Start your free Body Check now

Why endurance training is not everything

It is often observed that women mainly use cardio equipment in the gym and avoid both free weights and strength equipment. Yet the key to success for a toned, defined body is strength lies in strength training. Muscle mass accounts for nearly a quarter of our daily energy expenditure at 22%. Muscles are our best weapon in the fight against excess kilos and fat deposits. Even at rest, they burn additional calories and thus increase the basal metabolic rate. This promotes fat loss in the long term. Strength training with the right training plan not only builds up valuable muscle mass in women, but also ensures that existing muscles are maintained. Pure endurance training combined with a calorie-restricted diet creates a calorie deficit, but in the long term, weight loss is accompanied by a loss of muscle mass. By the way: Just as with weight training, the myth that women and protein shakes don’t mix still circulates. We dispel these myths and show you the benefits of taking protein. Protein Shakes & Women – The Facts

Prevent muscle gain

Losing muscle mass decreases the body’s energy needs, which often remain even after weight loss. The consequences:

  • It becomes increasingly difficult to create a sufficient calorie deficit for dieting and to burn body fat.
  • After weight loss, the “yo-yo effect” is imminent.

This is where strength training for women comes into play. It helps to maintain and define muscles and boost fat burning. Endurance training is a useful complement to strength training. It helps save more calories, increase performance and strengthen the cardiovascular system. ©Jacob Ammentorp Lund

Don’t be afraid of muscle mountains

The fear of building masculine muscle mountains through frequent strength and weight training is completely unfounded in women. Women are biologically programmed differently than men. Although they have the same muscle structure, they generally produce far less testosterone – a strong muscle-building hormone. As a result, they also have different characteristics in terms of muscle development, strength values and body fat percentage. Therefore applies to women: No huge muscle mountains are created, but beautifully shaped and defined curves. In order to challenge the muscles during training and achieve visible definition, you need a sufficiently large resistance. Then it also needs the right training plan to achieve visible results quickly.

How women benefit from strength training

Defined, toned physiques are one of the many benefits that strength training has for women. The entire body is toned and muscles defined, which also benefits the female physique. With an overall higher percentage of muscle mass and a reduced body fat percentage, contours become more visible and female curves are better accentuated.

In contrast to endurance training, individual muscles and muscle groups can be trained more intensively, which makes it possible to shape individual parts of the body in a targeted manner.

Body proportions can be influenced in such a way that the overall appearance of the body appears more harmonious. For example, a wide pelvis can be balanced out by targeted training of the upper body. Last but not least, strength training also contributes to general health and a significantly improved body image in women. Improved body awareness quality of life and well-being in everyday life in everyday life – those who feel good in their bodies automatically build up more self-confidence and self-esteem. Training especially the back, arm and chest areas improves posture and counteracts negative health consequences, especially in sedentary occupations. An advantage for women with little time and a limited budget: in principle, it is also possible to do strength training at home without having to register at a gym. With the help of training equipment such as kettlebells or dumbbells, a workout can also be done at home. Already half an hour the entire body can be effectively.

How long and how often a week should you do strength training as a woman?

How often you should do strength training per week, depends on your starting position. For beginners already suffice 2 training sessions per weekwhile you as experienced, well trained woman without problems 3 times a week train your entire body. Be sure to give your muscles enough time to recovery and plan at least one day of rest between your workouts. Muscle growth takes place during the recovery phase. Therefore, less is more. When strength training, you don’t need to work out for hours in the gym. If you want to build muscle, the duration of your workout should be should be a maximum of 60 to 90 minutes. maximum. If you train for too long, the stress hormone cortisol is released. This can lead to a lack of success in your training and you will not see any progress. Also, don’t forget to increase your training over time. You can do this, for example, by doing more repetitions or using more weight than before. Important: A clean execution always remains in focus!

Effective exercises for the dream body

Basic exercises are particularly effective in strength training for women to train the interaction of the individual muscle groups. This is essential for an upright, healthy posture and an economical execution of movements in sports and everyday life. It is not for nothing that they have become popular and often used classics to this day. The most important basic exercises are: Deadlifts, squats, lunges, bench press, pull-ups.

Our tip

For the very special training successes with deadlifts & Co. plays the right nutrition plays a very decisive role. Only if you consume enough protein, you can effectively and sustainably build muscle. With regular training, your protein requirement is increased. Therefore we recommend for your strength training 1.3 g – 1.5 g protein per kg body weight. body weight. You train hard and can not completely cover this additional requirement through your diet? Then learn more about our high quality protein products. We support you with your individual goals. Discover protein products now A balanced and protein-rich diet tailored to your goal thus reinforces the positive effect of strength training. A delicious Whey Protein Shake for example, can be a useful supplement after strength training. Due to the perfect symbiosis of whey concentrate and whey isolate, our Whey Protein is perfectly adapted to your goals. For sustainable muscle maintenance and building. ©foodspring The unbeatable advantages of basic exercises:

  • They train several parts of the body at the same time.
  • They also involve smaller muscle groups that are often neglected in other exercises.
  • They boost fat burning due to their complexity and increased effort.
  • They lead to the release of the growth hormone testosterone, which affects the entire body.
  • Hardly any equipment or utensils are needed – the exercises can be performed at home and made more difficult on the basis of variations.

It is sufficient for the beginning, if the strength training is carried out 2 – 3 times a week. In addition, an endurance unit can be integrated into the training plan. For example, the training plan can be designed according to the following pattern: Monday: Strength training A (bench press, shoulder press, crunches). Tuesday: Free Wednesday: Strength Training B (deadlifts, pull-ups, rowing). Thursday: Endurance session (30 minutes of cycling) Friday: Strength training C (squats, lunges, leg press). Saturday: Free Sunday: Endurance session (30 minute jog) It’s important to incorporate breaks into your plan. This gives your body time to recover from the workout and build muscle in peace. Beginner Lifting Routine Female.

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