Women’s Weight Training Routine for Maximum Fat Loss

Training Level: Intermediate – Effectiveness: Through the roof!

In years gone by, women were told never to lift weights, because it would give them a big, muscle packed body that was anything but feminine. Well, we now know that that’s just pure crap! Women can follow a weight training program that will leave them with a fantastic figure, well toned muscles, and superior athletic performance. There is is a weight training routine for maximum fat loss, and many fitness pros even say you can ditch the cardio for purely fat loss purposes.

In fact, a strong case can be made that women wanting to lose weight or get fit(ter) should not try to do so without a weight lifting program. The verdict’s been in for about forever now: Weights will do more to sculpt well defined muscle and speed up the metabolism than just about anything else. For that reason, it is just as attractive for women to incorporate weights into their fitness program as it is for men. If something works, there is no reason to avoid it, and weight training flat works.

Recent research proves that resistance training, specifically free weight lifting, will do more to burn fat than cardio. This is primarily due to weight training’s greater metabolic effect. Simply put, resistance training keeps the calories burning all day long, while cardio’s extra burn stops shortly after the training ends. Train for an hour, burn fat for a day, or train for an hour and burn fat for 2.73. It’s your choice!

Think I’m full of crap? Did you see where the University of New South Wales study authors said:

The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise

Here is a great little weight lifting routine for women that will get you started on sculpting that body you’ve always wanted. In addition, it will give you a real head start in burning off extra fat you’ve been trying to get rid of. Lifting weights speeds up your body’s metabolism, allowing you to burn more fat, even when you’re not training. In fact, the effect is so strong, you can burn more calories, even when you are sleeping!

NOTE: Don’t sacrifice proper form so you can lift heavier weight.

Women Weight Training - How to Lift to Lose Fat

Will lifting weights work to lose fat? Will eating 3 large pizzas a day work to make you gain it? Exactly….

Weight Lifting Routine for Women –  Intermediate

Use weight that you can easily lift for all repetitions in the first 2 sets of each exercise, then increase the weight until you can just barely complete the last 3 sets. Wait approximately 90 seconds between the completion of one set and the start of another.

Day 1 – Leg Day

Squats

(Go down until your upper leg is parallel to the floor, no lower or higher. Keep your head from dropping, and your

Weight Training Exercises - Squats

You can always do squats the traditional way, with the bar high on your shoulders, behind your neck. This is an excellent alternative, adding trap and back blasting power to your leg workouts. Yeah, that’s a dude….

eyes pointed forward)

  • 1 set x 20 reps
  • 1 set x 16 reps
  • 1 set x 12 reps
  • 1 set x 10 reps

Barbell Hip Thrusts

Butt builder extraordinaire! Somewhat sexual, this exercise is unparalleled for developing your glutes and giving you a shapely, well developed ass. For athletes, it delivers extra power to explode for sprinting, jumping, and climbing. Put your upper back on the bench and feet flat on the floor, with a barbell resting on your hips. Padding on the bar sure helps here! Thrust your hips up to lift the weight. Contract your glutes to lift, if you’re doing it right.

  • 3 sets x 12 reps

Calf Raises

There are really two major muscle calf groups; the gastrocnemius and the soleus. For well developed, shapely calves it’s necessary to train them both. Yep, you’ll need two different exercises to pull it off…. sorry! These calf movements aren’t actually a super fat builder, but keep your upper leg development from outpacing your calves, and give those calves some shape.

  • Standing Calf Raises – Targets Both, but emphasizes the gastrocnemius.
    • 1 set x 20 reps
    • 1 set x 16 reps
    • 1 set x 12 reps
  • Seated Calf Raises – Primarily Targets Soleus
    • 1 set x 20 reps
    • 1 set x 16 reps
    • 1 set x 12 reps

Captain’s Chair Abdominals (knee raises)

  • 3 sets x 25 reps (or as many as you can comfortably perform. After about 3 weeks, do these until you can’t do any more)

Lying Bicycles

  • 1 minute

Day 2 – rest

Women's weight training program - bench dips

Just because the nearest gym’s 50 miles away and you have no equipment doesn’t mean you’ll miss many of weight training’s benefits. Use body weight exercises to get resistance training’s fat burning effects

Enough rest is vital to ensure maximum effect from your training. Your muscles actually grow during these rest periods. Training merely stimulates the growth. Over training is one of the primary errors with weight training. People think “If some is good, than a lot is great.” Not so fast!

Day 3 – Chest and Shoulders

Dumbbell bench press

  • 1 set x 20 reps
  • 1 set x 16 reps
  • 2 sets x 12 reps
  • 1 set x 10 reps

Dumbbell overhead press

  • 1 set x 16 reps
  • 3 sets x 12 reps

Dumbbell Side Lateral Raise / Dumbbell Front Raise Super Sets

Alternate the Starting Exercise Every Other Workout

For example, if you start with side lateral raises one day, start with dumbbell front raises the next time you train shoulders.

For these supersets (Superset = One exercise, immediately followed by another complementary one with no rest in between) do the listed rep range using a weight you can barely complete, then immediately do the next exercise with weight that allows you to do half the number of reps. For example, if you do 16 reps of side lateral raises, immediately do 8 reps of dumbbell front raises.

  • 1 set x 16 reps
  • 2 sets x 12 reps

Day 4 – Back

Wide Grip Pulldowns (in front of chest)

  • 1 set x 20 reps
  • 1 set x 16 reps
  • 1 sets x 12 reps

Seated Rows

  • 1 set x 16 reps
  • 2 sets x 12 reps

Bent over dumbbell rows

  • 1 set x 16 reps
  • 2 sets x 12 reps

NOTE: Alternate seated rows with bent over dumbbell rows every other workout.

Planks / Side Planks

Alternate planks and side planks every other workout. Note that side planks require twice as many reps, because you must do them for each side.

  • 45 seconds – 1 minute – 3 reps

Captain’s Chair Abdominals (knee raises)

  • 3 sets x 25 reps

Day 5 – rest

Day 6 – Begin the weight training routine again

This 5 day program will be tough at first, but will have you in the best shape of your life in fewer months than you can imagine. Combine this routine with a good diet, and the fat will melt away and you’ll look better than ever. That last part is vital to getting the body you want. After all, a great body is built in the gym, but exposed in the kitchen!

Arms, Anyone….. Buhler?

You may have noticed there are no arm exercises in this training routine. It’s because mine are so perfect already I don’t need to train them anymore…. Okay, so that’s not true. I’m a guy anyway, and you know we love to train our arms! For maximum fat burning effect in minimum time, heavy compound movements rule the day.

You can always add arm movements to more precisely target those muscle groups. Simply adding 3-6 sets for biceps on back day, and the same for triceps on chest and shoulder day will definitely make your arms stronger and look better. If it’s all about max fat burning in minimum time though, this routine will do it.

The experts have spoken. Women should lift, really. Try this women’s weight training routine and you’ll agree.

What are your go to weight training exercises?

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