Strength training for beginners - anyone tried lift like a girl?

[tiredmummy333]

I want to start weight training, and I want to get stronger and I really want to build muscle and get lean. I'm slim but wobbly.

I did try Caroline Girvan workouts but just don't feel motivated to do it.

I came across lift like a girl by Anita Shanks and read a little bit about it and she says 3 workouts 3 per week will be good enough and to use a simple workout plan.

Just wondering if anyone else has used this programme? Or if you can recommend something that will work doing it 3 times per week?

I use a combination of Stronger By the Day by MegSquats - fantastic programming specifically for women and a PT at my gym. My gym is an independent with loads of powerlifters and almost 50/50 men and women of all shapes, sizes and fitness.

I really rate the SBTD programme and app -loads of variety and options and only costs $US90 per year - you can do a 7 day free trial.

Im not on commission for the app, I promise! It’s just a really down to earth , non-Insta bunny serious programme

The original Strong Curves programme is quite good if you can find an old copy.

Any simple program will do though. A simple beginner routine might go:

3 x 8-10 reps, 3 times a week

1. Goblet squats (dumbbell or kettlebell)
2. RDL (barbell or dumbbell)
3. Bent over rows (dumbbell)
4. Shoulder press (dumbbell)
5. Chest press (dumbell or barbell)

Finisher- AMRAP press ups one minute.

However, you need to understand progressive overload and training to failure. A good programme will build that in and guide you about what weights to start with and how and when to up your weights.

I don't know how old you are but you could look at the Own Your Menopause app. It has various strength programmes on it as well as yoga and pilates. If you buy the book (it was £7.99) you can access a couple of the programmes for free and the entire app for half price for the first year. I don't think it actually matters how old you are, or if you are peri or menopausal.

I've been lifting for 10 years and Lift Like A Girl was hugely helpful in the early days.