Hey girly, let’s have a heart-to-heart about lifting weights. Yes, I’m looking at you, and I know what you’re thinking: “Isn’t weightlifting for those muscle-bound guys at the gym?”

Well, it’s time to break the mould because strong is the new sexy, and I’m not just talking about those superficial gains. 

I’m talking about strength, endurance, and feeling like a badass Amazon queen who can take on the world.

So, grab your favourite workout leggings, and let’s dive into the whys and hows of female strength training workouts.

Why You Should Be Lifting, Lady!

First off, strength training is an absolute game-changer for us women. It’s not just about bulking up – it’s about sculpting our bodies, building our self-esteem, and honestly, about being able to open our own darn pickle jars, thank you very much.

Strength training can help you torch body fat faster than cardio alone, and it increases muscle mass, which – surprise, surprise – actually helps you burn more calories even when you’re chilling on the couch.

Plus, it strengthens your bones, which is super important since we ladies are more prone to osteoporosis as we get older. And let’s not forget about the mental benefits, like reducing anxiety and depression and boosting your mood.

Building a Solid Foundation

Before you start hoisting dumbbells left and right, let’s talk about getting you started on the right foot, or in this case, the right rep.

First, get familiar with the types of strength training:

• Bodyweight exercises: Think push-ups, squats, planks – using your own body as the resistance.
• Free weights: These are your dumbbells, barbells, and kettlebells.
• Resistance machines: Typically found at the gym, and guided, which can be great for beginners.

Aim to strength train at least two to three times a week. This gives your muscles time to repair and grow stronger between workouts.

Always start with a warm-up, like 5-10 minutes of brisk walking or dynamic stretches, to get those muscles pliable and ready to work.

Crushing It: The Workout Plan

You ready to get going? Here’s a solid workout plan that’ll have you feeling stronger in no time. Mix and match, and always keep it fun!

Day 1: Full Body

• Squats (with or without weights): Aim for 3 sets of 8-12 reps. The queen of leg workouts, squats are key for a well-rounded routine.
• Push-ups: Start with 3 sets of as many reps as you can. Modify on your knees if you need to!
• Bent-over Row: Using a barbell or dumbbells, 3 sets of 8-12 reps. This works your back and arms, so go get ‘em tiger.
• Plank: Try holding for 30 seconds to 1 minute for 3 sets. Feel that core getting tighter already?

Day 2: Rest or Active Recovery

Don’t underestimate rest. Your muscles need it. If you’re itching to move, go for a gentle swim, take a yoga class, or enjoy a nice walk.

Day 3: Lower Body and Core

• Deadlifts: With proper form, do 3 sets of 8-12 reps. Your posterior chain will thank you.
• Lunges: Alternate legs, and let’s hit 3 sets of 10 reps on each side.
• Calf Raises: You can do these anywhere, so no excuses. 3 sets of 15.
• Russian Twists: With or without weights, 3 sets of 15-20 twists. Oh, hey there, obliques!

Day 4: Rest or Light Cardio

Again, rest is so valuable. If your energy levels are up, do some light cardio – think of a dance class or a casual bike ride.

Day 5: Upper Body Bliss

• Bench Press or Dumbbell Press: Grab a barbell or a pair of dumbbells, and let’s press for 3 sets of 8-12 reps.
• Dumbbell Flyes: Great for your chest and shoulders, aim for 3 sets of 8-12 reps.
• Bicep Curls: Don’t forget those guns. Go for 3 sets of 10 reps.
• Tricep Dips: Use a bench or chair, and dip into 3 sets of 10-12 reps.

Day 6: Active Recovery or Fun Activity

Just keep moving! Whether it’s a hike, a dance-off in your living room, or just frolicking with your dog in the park.

Day 7: Rest and Reflect

Take the day off, and paint your nails instead as you are a fitness warrior. Reflect on your week, your achievements, and how freaking amazing you feel.

Tips and Tricks to Keep You Going Strong

• Form Over Ego: Always, always focus on your form before upping the weights. Proper form means better gains and less risk of injury.
• Mix It Up: To avoid plateaus, keep your muscles guessing by switching up your routine every few weeks.
• Fuel Up: Eating the right foods pre and post-workout is crucial. Think protein, good carbs, and healthy fats.
• Stay Hydrated: Drink water like it’s going out of style. Well, not really, but you get the idea. Stay hydrated before, during, and after your workouts.
• Buddy System: Working out with a friend can be motivating and just plain fun. Find a workout pal and keep each other on track.
• Patience, Grasshopper: Strength doesn’t happen overnight. Be patient with your progress, and celebrate the small victories.

Conclusion: The Power of Strength Training

Ok lovely, strength training is not just for the boys. We’ve got this, and we’re every bit as capable of becoming strong, toned, and powerful.

Remember, every weight you lift is a step towards a more confident, healthier you.

So go out there, pick up those weights, follow our female strength training workouts, and show the world what female strength is all about.

And don’t forget – I want to hear all about your journey, the sweat, the triumphs, and even the moments of doubt.

We’re in this together, and we’re gonna crush it babes!

Helena x