The main exercises for the day are squats, lunges, deadlifts, and leg presses. The workout starts with a warm-up of around 10 minutes to prepare the muscles for the workout ahead. This is an important day as the legs and glutes are the largest muscles in the body, and many calories can be burned by working on them. The first day of the 12-week weight training program for women is dedicated to working on the legs and glutes. Eating a balanced diet with plenty of protein and whole foods will help fuel your workouts and aid in muscle recovery. In addition to the workout schedule, nutrition is an essential factor in any fitness program. Take your rest days seriously and give yourself adequate recovery time since overtraining can lead to injury and hinder your progress.
12 WEEK SHRED WORKOUT PDF FREE
If you prefer to train specific muscle groups more frequently or less frequently, feel free to modify the schedule accordingly. It's important to note that the workout schedule is just a guide and can be adjusted to fit your individual needs and preferences. Thursday targets the chest and shoulders, and Friday wraps the week with leg and arm exercises. Tuesday is focused on back and arm exercises, while Wednesday is back to legs and glutes. Monday is dedicated to working the legs and glutes, some of the body's largest muscle groups. Each day focuses on different muscle groups, allowing for adequate rest and recovery time for each muscle group. The workout schedule includes five training days per week, with two rest days for recovery. This 12-week weight training program for women is designed to help you build strength and muscle while improving your overall fitness level. So, ladies, start lifting because your preconceived notions are false!īefore beginning any new workout program, setting realistic goals and understanding what the program entails is important. This hormone supports the growth of muscles. This is because women have a very low level of testosterone (a male hormone), 30 ng/dl, compared to 675 ng/dl in men.
Jillian Michaels, celebrity personal trainer, and fitness expert.įirst, we must understand that it is not physiologically possible for women to pile up those muscles like men. "Weight lifting will help you amp up your metabolism, shed fat, and maintain lean muscle mass and strong bone density." Because of this fear, we don't even think beyond the traditional exercises associated with women's gym routines. This is why most of us remain restricted to tiny dumbbells and cardio. Huge muscles and a bulky body is the image some people create when they imagine women picking up weights. Misinformation and wrong expectations related to weight training keep most women on a confusing fitness path.Ī general perception among the majority is that lifting weights will turn women into the hulk. However, it's not the weight you should blame the culprit is the false information circulating online. Many women are hesitant to start weight lifting. We are talking about weight training here! If you want to build strength, muscles, and confidence, this is the answer! If your weighing scale is still not moving, it's time to move onto something bigger. Still, you haven't been able to reach your goals. You've probably tried all the crash diets and spinning classes with intense cardio.
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