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.

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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
Muscle Group	EX#	Exercise Name	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

Week 1, Workout 2
Muscle Group	EX#	Exercise Name	Set 1		Set 2
Muscle Group	EX#	Exercise Name	Reps	Lbs	Reps	Lbs
Legs	S10	Leg Extension with rubberband	15		12
Legs	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