Weight lifting and woman?

by Workout Fiend on February 9, 2010


I started running on the treadmill 4 days a week I weighed 135 and now weigh 129.I need to know what kind of weight routine can I do to add muscle,How much weight to lift and how many reps I want to add muscle.I workout at home not the gym so only have free weights and a weight bench.Thank so much..

Tagged as: Lifting, weight, woman

{ 3 comments… read them below or add one }

shealth13 February 9, 2010 at 7:07 am

The American College of Sports Medicine offers guidelines for cardiovascular, flexibility and resistance training. The guidelines are flexible enough to allow you to pick your own exercises but have enough structure to get you going when you first start out. They are pretty easy to follow and will make your workout easier and more efficient.

Beginners Guide to Exercising – http://straighthealth.com/pages/guides/begex.html
Advanced Guide to Exercising – http://straighthealth.com/pages/guides/advex.html
Health, Exercise and Diets – http://straighthealth.com

sirtitan45 February 9, 2010 at 7:15 am

a great website for all the exercises out there is exrx.net.

If all you have is a barbell and a bench, I would go with
squats
deadlifts
bench press
overhead presses
lunges
curls
bent over rows
(there’s many more exercises out there to do. check out the website)

As far as weight is concerned, you should experiment. Each body is different. Everyone’s muscle structure differs (some people have disproportionately more fast twitch or slow twich muscle fibers). So you should experiment in the 10-25 rep range. Here is the key about a working set of let’s say 20 reps. What that means exactly is that you do 20 reps of the exercise, but if you tried a 21st rep, you would fail.

I am that damn good. February 9, 2010 at 8:12 am

I like the above answer. My only suggestion is that you don’t need to limit yourself to high (20) rep workouts. Don’t be afraid to challenge yourself to lift heavier weights for lower reps. Better yet, mix it up. Always keep the body guessing.

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