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
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
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.
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.
(9 KB zip format)
To download WinZip
|Week 1, Workout 2|
|Exercise Name||Set 1||Set 2|
|Legs||S10||Leg Extension with rubberband||15||12|
|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|