We have rounded up the best at home Weight Lifting Workout Plans are for women who want to be strong, fit, ripped and fabulous!
We have put together the best of the best workout plans that are easy to use, good value for money and you can start today! Have a look at our pick of the best weight training programs for women who want to be strong.
Most pull-up programs that exist do not treat the pull-up as a full-body exercise. As a result, very few people improve their ability to perform pull-ups. They do not improve their strength, change their physique, or feel confident and empowered. And most pull-up programs, or even pull-up specific magazine articles that are out there, are designed for men. Women are being largely ignored.
Meghan Callaway has created an incredibly comprehensive and thorough pull-up program for women who want to perform their first pull-up ever, or their tenth consecutive rep.
Her pull-up program targets the entire body, as the pull-up is a full-body exercise. This lifting program will is the perfect strength training for women.
The Ultimate Pull-Up Program systematically addresses all of the pull-up specific pre-requisites, including:
- Pull-up technique
- Upper body strength
- Pull-up specific body positioning/core stability
- Shoulder and scapular controlled mobility
- Grip strength
So, if you have been unsuccessful at performing your first pull-up ever (or improving your current PR), and think there is no hope, think again.
The Ultimate Pull-Up Program will progressively and systematically help you strengthen your entire body, and develop the requisite level of technique, so you will be able to dominate your pull-ups. Each phase will last roughly four to eight weeks, and in each phase, you will:
1. Improve your pull-up technique, so you can perform them efficiently
2. Improve your upper body strength, so reaching the bar isn’t so daunting or intimidating
3. Improve your upper body muscle tone/hypertrophy, so you have the ability to perform many pull-ups
4. Improve your scapular and shoulder controlled mobility, so you can travel to and from the bar with no fear
5. Improve your grip strength, so you have the hang time needed to perform multiple reps and sets
6. Improve your core and glute strength, so you leave yourself with no weak links
7. Improve your lower body strength, so your glutes, quads, and hamstrings are stronger than they’ve ever been and don’t hold you back.
The Bigness Project is a plan for building your biggest, boldest physique ever! This weight lifting workout plan for women is perfect for fast results.
THE BIGNESS PROJECT ISN’T JUST A PROGRAM. IT’S AN ONGOING ENDEAVOR THAT WILL CARVE OUT NEW MUSCLES, NEW INSIGHTS, AND MAYBE EVEN A NEW PATH.
They will show you how to get results and really look like you lift! Sculpted arms, popping shoulders, and bootylicious booties aren’t made by working them off – they’re built by the age-old art of bodybuilding and this project is about getting these results.
Visit the Bigness Project site to find out more about how to join their project here.
This program offers quick Metabolic Conditioning Workouts for Those Who Want Lean Results in 20 Minutes or Less.
The new science of body change dictates that intensity, not duration is the driver of physique change. #PhysiqueFinishers are short but tough and effective.
This book has helped thousands of women build their best body ever! The exact formula of exercise and eating that makes losing 10 to 15 pounds of fat while building lean, sexy muscle a breeze . . . and it only takes 8 to 12 weeks. Filled with fabulous Weight lifting workout plans for women.
5. Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life
• A three-phase training program, including nine unique total-body workouts
• More than 100 exercises, with detailed instructions and step-by-step photographs
• Simple nutrition guidelines to cut through the barrage of trendy diets in magazines
• Inspiring success stories from women who have used this training program
Schuler and Cosgrove’s The New Rules of Lifting for Women has empowered tens of thousands of women inside and outside the weight room. Filled with the latest research distilled in Lou and Alwyn’s signature direct style, Strong will help women remake their physiques and reimagine their lives.
This program will take your fitness beyond what you believe you could achieve. It includes Weight lifting workout plans for women that will show results.
One reviewer had the following results (age 28, 134 lbs, 5′ 7 1/2″):
-21% increase in strength on squats, 32% increase on deadlifts and a 16% increase on the bench press
-Lost 1.5 inches off waist and hips and an inch off each thigh gained an inch around the shoulders (weight stayed the same)
-My body fat went from 25-23% to 20% and below
-Achieved a full pull-up and a full pistol squat for the first time, going on to do more
-Went from a 10-minute mile average to an 8.5-minute mile average, placing in a 5k race with a time of 23 minutes
-Gained noticeable muscle definition/tone and strength in my core, back, legs, arms, and chest along
-Improved posture, balance, and overall agility
But the best thing about this program is how empowering it is mentally and emotionally.
Strengthen your glutes, and you will run faster, you will jump higher, you will throw harder.
Everything flows from this area. Whether you’re walking, running, climbing, jumping, stepping, sitting or even just standing without moving, your glutes are involved. The stronger your glutes, the more efficient your movement.
Developing an Athletic, Perfectly Curved Rear Can Actually Be Easy With the UNlock Your Glutes “GM3” Method
8. Lift Weights Faster Workout – Weight lifting workout plans for women
Lose body fat, build muscle, and increase your cardio capacity with these SUPER-short women’s weightlifting workouts to get you started in lifting weights fast. This program is designed to fit YOUR needs based on how much time and equipment (if any!) you have available. Created especially for weight-lifting women, this weight lifting workout plan includes a weightlifting schedule for women who want to get results fast. You will find all the information and inspiration you need on their site CLICK HERE.
Last, but, not least we have to mention the Bikini Body Workout that everyone is talking about. This system has EVERYTHING you need to achieve a mind-blowing transformation. Simply. Quickly. With no guesswork. No wonder it is so crazy popular this summer.
Load up on lifting supplies with some great discounts: