Workout programs for novice trainees & women lifting weights

It came to my mind to say a word or two about workout programs for novice trainees since good majority of people that are enrolling to the gym, at this time of year, are just that. 

If you don't find yourself in this sentence, you can skip this article. 

Weight training is great way to burn fat, improve your strength, reduce the risk of cancer and raise basal metabolic rate, not just build muscle.  

First of all, no matter if you're a man or a women, both sexes can reap a lot of benefits, by doing weight training. However, women are sticking mostly to cardio machines, usually because of two reasons. 

Women are either scared to lift heavy weights because they think it will make them look bulky or they feel uncomfortable doing squats and deadlifts, around men. 

When it comes to the first reason, you don't need to worry. Women produce lot less testosterone then men because of which it is very difficult for females to get unnaturally bulky, unless they take drugs. 

When it comes to second reason, try coming to the gym when its less crowded, find a gym that allows women only or just get over it.

That being said, starting strength 5x5 (full body 3 times a week) is good workout program for both sexes, if you're a beginner.

Only thing I would change, is add one exercise into a girls program, that is hip thrust. Hip thrust is the best exercise for building big, strong, glutes. If done along with squats and deadlifts, you will build amazing thighs and round, sexy ass you want.

If you heard about Jen Selter by now, then you know it takes time to build up glutes maximus. However, by doing hip thrusts 2-3 times a week, along with other exercises, you will notice great results within first 6 months of training. 

On the other hand, guys can add two-three isolation exercises for their arms and abs. Just don't go overboard and add 10 more exercises to your workout program. Stick to basics. 

Training should never be minimal or maximal but always optimal and you have to enjoy it

Although weight training is still a form of cardio training, it is not the most effective. Because of this, you can work 10-15 minutes on a treadmill at the end of your workout or you can do some type of cardio on your off days. 

I personally like to do cardio on days, when I am not lifting. 

If you still think women can't lift heavy, get strong and have attractive physique, then check how Chelsea does it. 


If that isn't motivating enough for you, then check this life saving body transformation. It will show you that age is not a limiting factor. 





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