Women’s 3 Day Beginner Weight Training Routine

Are you cardio-ing yourself to death? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you drop pounds—especially when you have a lot to lose. But, at some point, you’re going to hit a plateau, says Holly Perkins, CSCS, founder of Women’s Strength Nation and author of Lift to Get Lean.

To get past it—blast past it, really—you need strength training in your life. Why? Lifting weights helps to amp your metabolism for long after your gym-time ends since the more muscle you have, the more cals you torch when working out—and while sitting perfectly still. (Learn How to Get the ‘Afterburn’ Effect In Your Workout.)

If you’re new to weight training, don’t worry. Perkins created to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. The really great news?

Routine Schedule

Schedules are hectic and I get that. The great thing about training is there is no absolute “set in stone” rules for when you train. There are some guidelines you should follow when choosing your workout schedule, but nothing you need to worry about.

The ideal schedule would look like this:

Sunday: Off

Monday: Workout 1

Tuesday: Off

Wednesday: Workout 2

Thursday: Off

Friday: Workout 3

Saturday: Off

They key points to take away from this is if you can get a day of rest in between a workout, that’s great.

I would not suggest doing all three days one after the other because you will be very tired and unable to recover quick enough.

Weight Training Routine

Workout 1
Exercise	Sets	Reps
Chest Machine*	3	12
Dumbbell Incline Bench Press	2	8
Incline Dumbbell Chest Fly	2	10
Close Grip Bench Press	4	5
Seated Dip Machine	3	12
1 Arm Tricep Extension	2	15
Planks	3	ALAP

Workout 2
Exercise	Sets	Reps
Back Machine*	3	12
1 Arm Dumbbell Rows	2	8
Seated Close Grip Rows	4	10
Shoulder Machine*	2	6
Cross Body Hammer Curl	3	12
Curl Machine*	2	15
Decline Situps	3	AMAP

Workout 3
Exercise	Sets	Reps
Barbell Walking Lunges	3	10
Leg Extensions	2	15
Leg Curls	2	15
Goblet Squats	3	8
Standing Calf Raise	2	20
Medicine Ball Crunches	2	20
Ab Machine*	3	AMAP

Workout Tips

Machine* – Pick a machine you like and feel comfortable with. Be sure that it works the body part in the workout. Most machines are clustered together so finding one that you like that works the body part you are looking for will be easy.
ALAP – As long as possible. Do this exercise for as long as you can… Feel the byrn.
AMAP – As many as possible. Do this exercise for as many reps as possible. Only stop when you feel you can no longer safely do more reps.