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Women's Weight Routine

Women’s Fitness, Fat Loss & Health Series - Preliminaries to putting down a weights routine

I have had lots of requests for a upper body weights routine that will put a little bit of muscle on. So, I will address some problems and then get into the information needed before starting a new routine.

Basic Weights Exercises - The Big 6

Everyone who is worth their weight training salt should be doing these six exercises. They are the core exercises that will help you add muscle and strength and should always form the basis of your workouts.

1. Deadlift
2. Chin up
3. Bench Press
4. Dip
5. Military Press
6. Squat

So, if you want to put on a bit of extra muscle it is time to start incorporating these in your workout.

Women’s Weight Training Problems

I’ll generally go to the gym about four times a week. At least one of those times I go with my beautiful girlfriend. Now, she is a beginner at the whole “gym” thing and so she met with a trainer there on her first visit and the trainer gave her a workout that she should follow. As I am not the kind of person to push anything on anyone else I havent said anything but the workout is crap! It is a mish-mash of random weights machines, random cardio machines and a random number of reps.

The reason I mention this is because I notice a lot of women doing similar routines at the gym. Some problems I’ve noticed are:

• They dont take weights seriously (technique, performance, etc.)
• They do the same thing week in, week out for months on end
• They take too long to get things done
• They dont have enough information on weight training/cardio

That last one is especially important. If people had the right information they wouldnt be doing the wrong thing!

Now, the reason I mention all of this is simply so that my readers dont make the same mistakes.

Weights Routine for Muscle Mass

If you are interested in putting muscle mass on (I’ve had a few requests!) you need to observe these rules:

1. Work with big, compound exercises like the ones above and avoid machines
2. Increase your protein intake; especially fresh, natural protein
3. Decrease the amount of cardio you do
4. Change from low intencity cardio to high intensity cardio
5. Use heavy weights with low reps
6. Make sure your lifting technique is perfect

If you can do all of these you will progress no matter what your routine looks like.

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