Array

But just remember that no one is looking at you! Don’t feel silly. It’s better to give it a go than to just forget about it because you’re scared.

Getting Started

When I first started, one of the main ways that I learned all of the different exercises and technique was through body pump classes. These classes take you through a range of exercises targeting all the muscles in your body. So if your gym has a class that involves weights, I would try it! It’s a great way to learn the exercises and have someone show you technique without having to pay for a personal trainer.

If you don’t go to a gym, then you will most likely be doing more body weight or lighter weight exercises. If you’re not sure how to do them, Youtube them! You can find anything online these days. And check out some of my workouts on Youtube, plus my top 10 body weight exercises that you can do at home. Other than that, there are lots of other great fitness pages on Instagram that give you workout ideas that you can do from home :)

You don’t need to be lifting super heavy to get great results. So don’t feel intimidated if you see another girl squatting her body weight, when you can only manage 15kgs. This doesn’t matter! Don’t compare yourself.

beginner's guide to weights

Beginner Weights Program

If you do have access to a gym, using the machines is a great way to start. They provide you with more support and it’s easier to get technique right. I have written a beginner weights program specific to those of you who have access to a gym and gym equipment. Check out the program here.

This is another beginner program that you can complete either at home or at the gym. You can use body weight only or add weights if you have them. A1 and A2 means to complete one after the after without any rest, and then you rest after. Same for B1 and B2, etc.

WEEKLY OUTLINE

  • Monday – weights session 1
  • Tuesday – cardio
  • Wednesday – HIIT or rest
  • Thursday – weights session 2
  • Friday – cardio or cardio class
  • Saturday – weights session 3
  • Sunday – rest

WEIGHTS SESSION 1

  • A1 Step ups – 3 sets of 12 (each leg)
  • A2 Push ups – 3 sets of 12
  • B1 Single leg deadlifts – 3 sets of 12 (each leg)
  • B2 Tricep dips – 3 sets of 12
  • C1 Burpees – 3 sets of 12
  • C2 Crunches – 3 sets of 20

WEIGHTS SESSION 2

  • Squats – 3 sets of 12
  • Handstands – 3 sets (hold as long as you can)
  • Hip bridges – 3 sets of 12
  • Plank with shoulder taps – 3 sets of 12 (each arm)
  • Jump lunges – 3 sets of 15 (each leg)
  • Reverse crunches – 3 sets of 12

WEIGHTS SESSION 3

  • Walking lunges – 3 sets of 20 (10 each leg)
  • Eccentric push ups – 3 sets of 12
  • Single leg hip bridge – 3 sets of 12 (each leg)
  • Back extensions – 3 sets of 12
  • Speed skaters – 3 sets of 15 (each leg)
  • Side planks – 3 sets (hold as long as you can – up to 60 seconds)

I have a few HIIT workout ideas on my youtube and blog. Here are the links:

If you would like a complete 8 week workout (and nutrition) program, check out my ebooks!

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 Responses

  1. Hello! I love the outline!! Do you guys have an outline like this for mesomorphs? and are the weights sessions considered as a resistance training?

    1. Hi lovely,

      Thank you for reaching out! :)

      Resistance training increases muscle strength by making your muscles work against a weight or force – in that case, you are working against the weight of weights :) We don’t have an outline for mesomorphs which includes weights, this is the only thing that we have since Rachael’s Program is body-weight – that’s because she and most of her customers prefer a leaner look while lifting can also cause bulkiness and muscles being more prominent.

      I hope this helps! xx

      Love,
      Tina

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.