12-Week Beginner’s Weightlifting Guide for Women

Exercise 1 of 8

Bent-Elbow Plank

Equipment

Sets

--

Reps

--

Rest

None

-minute drill: Forearm plank 30 seconds, side plank right 30 seconds, side plank left 30 seconds. Repeat 3x through, working up to no rest.

Exercise 2 of 8

Medicine Ball Chest Pass

Equipment

Medicine Ball

Sets

3

Reps

15-20

Rest

--

Play How to

Perform exercises from here on as straight sets.

Exercise 3 of 8

21-Day Challenge Pushup

Equipment

Sets

5

Reps

5

Rest

--

Or on knees if necessary.

Exercise 4 of 8

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

12-15

Rest

--

Play How to

Exercise 5 of 8

Barbell Bentover Row

Equipment

Barbell

Sets

3

Reps

12-15

Rest

--

Exercise 6 of 8

Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

3

Reps

12-15

Rest

--

Play How to

Stand with feet at hip width, arms bent, holding a dumbbell in each hand just above your chest. Bracing your core, lift DBs overhead until hands are above, and slightly behind head, and elbows are locked out. Return DBs slowly to start.

Exercise 7 of 8

Barbell Curl

Equipment

Sets

3

Reps

12-15

Rest

--

Exercise 8 of 8

Bodyweight Dip

Equipment

Dip Station

Sets

3

Reps

12-15

Rest

--

Play How to