10-Week Weight Training Program for Women
Weight training is an excellent way for women to build strength, improve overall health, and boost confidence. This 10-week structured program focuses on progressive overload, targeting all major muscle groups to enhance muscle tone, metabolism, and endurance. Whether you’re a beginner or looking to refine your routine, this program provides a balanced approach to resistance training.
Program Overview
Duration: 10 weeks
Workouts per Week: 3-4 sessions
Focus: Strength, muscle tone, and endurance
Equipment: Dumbbells, resistance bands, and bodyweight exercises
Progression: Gradual increase in weight and intensity
Weekly Breakdown
Each week consists of structured workouts targeting different muscle groups with a mix of compound and isolation exercises.
Weeks 1-4: Foundation & Endurance
Day 1: Upper Body (Push Focus)
Push-ups – 3x10
Dumbbell Shoulder Press – 3x12
Triceps Dips – 3x12
Lateral Raises – 3x15
Plank – 3x30 secDay 2: Lower Body & Core
Squats – 3x12
Lunges – 3x12 per leg
Glute Bridges – 3x15
Leg Raises – 3x15
Russian Twists – 3x20Day 3: Upper Body (Pull Focus)
Dumbbell Rows – 3x12
Bicep Curls – 3x12
Face Pulls – 3x12
Hammer Curls – 3x12
Superman Hold – 3x30 secOptional Day 4: Full Body & Cardio
Kettlebell Swings – 3x15
Burpees – 3x12
Deadlifts – 3x12
Plank-to-Push-up – 3x10
Weeks 5-10: Strength & Progression
Increase weight and reps gradually.
Reduce rest time between sets for endurance.
Introduce advanced variations like single-leg squats and pull-ups.
Add resistance bands or machines for increased difficulty.
Tips for Success
Maintain proper form to prevent injuries.
Track progress by increasing weights progressively.
Ensure sufficient protein intake for muscle recovery.
Get adequate rest and hydration.
By the end of 10 weeks, you’ll notice improved muscle tone, enhanced strength, and increased confidence. Stick to the plan, challenge yourself, and enjoy the benefits of weight training!
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