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Beginners
Beginners


 

The Women Fitness (WF) Strength Training Programs are customized to your experience and fitness level, goals and personal interests, and time and equipment availability. You can choose from the below workouts to implement a very effective program that is right for you.
 

As a WF member, you can also receive "2-3 days per week" programs, "dumbbell workouts", and special routines customized specifically to the equipment you have available. This is easily done through the unlimited personal fitness consulting we offer all OUR members.

Simply select the results you wish to achieve, your fitness/experience level, you want to train from the following list of workouts. Please note that some of the exercise's demonstrations and instructions require membership access. To find out more about WF membership, please visit our Membership Information section.

Each program is 12 weeks in length . When you've completed your first 12 weeks (Phase 1), you can go on to the next program ; or develop your own program by following the principles and guidelines in the Strength Training Contents (on-line "how-to" manual) and the exercise instructions and the demonstrations. And feel assured, our fitness expert will personally help you every step of the way!

Each 12-week program includes the exercises you should do for each muscle group, the number of sets and repetitions you should do to achieve your goal, and the order in which you should perform the exercises. In addition, you'll find a program explanation (what, why, when, in which order, how often, etc.) for each of the 12-week programs.

We also design strength training program for women suffering from pain and injury to help the regain strength and muscle tone .To know more about strength training log on to:

http://www.womenfitness.net/programs/strength/contents.htm.

 

WF members have access to download the printable version of the twelve weeks Beginners strength training program (1,2 Days/Week). Click at the button provided below to download the Beginners Strength Training Program.

 


Download Printable Version

(9 KB zip format)

 

To download WinZip click here
 


 

Beginners Fitness Phase ; 1,2 Days/Week

Free Sample

Week 1

Workout 1
Workout 2

For Members Only

Week 2

Workout 1
Workout 2

Week 6

Workout 1
Workout 2

Week 10

Workout 1
Workout 2

Week 3

Workout 1
Workout 2

Week 7

Workout 1
Workout 2

Week 11

Workout 1
Workout 2

Week 4

Workout 1
Workout 2

Week 8

Workout 1
Workout 2

Week 12

Workout 1
Workout 2

Week 5

Workout 1
Workout 2

Week 9

Workout 1
Workout 2





 

Week 1, Workout 1

Muscle Group

EX#

Exercise Name

Set 1

Set 2

Reps

Lbs

Reps

Lbs

Chest

S29

Bench Press (Db)

15


12


SHOULDERS

S17


Shoulder Press. (Db)

12


12


Trapezius

*S21

Shrugs (Db)

15


12


Triceps

S23

Kickbacks (Db)

12


12


Abdominals

*S36

Crunches

Fatigue


Fatigue



 

TOP


 

 

Week 1, Workout 2

Muscle Group

EX#

Exercise Name

Set 1

Set 2

Reps

Lbs

Reps

Lbs

Legs

S10

Leg Extension with rubberband

15


12


S11

Lying leg curls with rubberband

15


12


Calves

*S7

Standing calf raises

20


20


Back

S14

Front lat machine pulldown

15


12


Biceps

S25

Bicep curls (Db)

12


12


Forearms

*S27

Dumbbell wrist curls

20


20


Abdominals

S36

Crunches

Fatigue


Fatigue



 

TOP


 

 

 



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