What is a good strength routine workout for women?

[janelle615]

I have been doing a lot of cardio and also weight lift/strength related exercises but I have inconsistently doing it because I have not figure/do not know that many dumbell/strength routine exercises.

Can anyone tell me a good strength routine using dumbells or like planks/pushups that I can do? How many reps or sets?How many times? Before or after cardio

Thanks

[MrNameless]

It really depends on what your goal is.

If its purely to gain strength and muscle mass, then you should be eating a lot( 6 meals every 2-3 hours with lots of protein--about 1g per lb you weigh(and a workout program like Starting Strength is a good workout for beginning weightlifters to follow, and will help you gain strength fast, if done correctly Starting Strength focuses on working out 3 days a week (every other day), doing 3 compound exercises(working out all the major muscle groups of your body) per session(with each exercise doing 3 heavy sets of 5 reps), which only last about an hour or so per gym session. Also you switch between doing workout A and B after every session.

EX: Monday - Workout A

Wed - Workout B

Fri - Workout A

Monday after: Workout B

Wed - Workout A

Fri - Workout B

link

link

Otherwise.. You can lower weight and do more reps and not eat as many as 3000 calories a day, if you don't want an overtly muscular figure. Up to you.

[c7777]

You should be doing around 12-14 reps for most sets. you should be struggling on the last couple. With leg exercises you probably want to do more. For women, you can't isolate one muscle grouo for an entire workout like males unless you want to get into bodybuilding. You should have upper body and lower body days, don't focus on any one particular muscle, hit multiple areas, like back chest and shoulders all in one day. I can't tell you exactly what training problem areas you need to work on without meeting you in person. You probably know which areas you need emphasis on. Therefore I can't tell you generally how you should train. Go see a professional, or try and get as much information as possible off sites like bodybuilding.com.

you can get good training advice on their.

[Anonymous]

Workout A

3x5 Squat

3x5 Bench Press

1x5 Deadlift

Workout B

3x5 Squat

3x5 Press

5x3 Power cleans

[c7777]

unless you want to be some strong woman, don't do this. Woman should be hitting around 12 reps.

[c7777]

Also need to be doing a lot more then just 6 different excercises

[MrNameless]

starting strength.. lol That's definitely a good answer.. If she's trying to gain strength. Power Cleans are hard to learn though.. Haven't mastered them myself. /=

[Bowesy]

Day 1- Run

Day 2- Weights

Day 3- Rest

Repeat and have Sunday as an extra day off.

There is no tried and tested way to weight loss, or stamina gain. Just do this steady from a level you are at and build it up.

K.I.S.S. (Keep it simple, stupid)

[heyitsdan]

https://www.YouTube.com/watch?v=0VSp1alyOVQ