When programming effective weight training sessions for women I find that prescribing less rest, fewer sets, and more variety in the exercises to be very effective.The below programme can be done by anyone but it is one of my favourite routines to go to when taking on new female clients who want to improve their overall fitness, drop body fat, and fix some common weaknesses in the body.The upper back, hamstrings, and lower abs are very common areas of dysfunction within the body and these exercises will help improve the strength of these muscles. Incorporating some interval work at the end of the session is a very time-efficient way of increasing fitness whilst also adding a serious challenge to the workout.The goal with the intervals would be to try and beat the distance covered on each set every week. Aim to alternate day one and day two so you train a minimum of three times a week.Give it a go and let us know how you get on!
| Exercise | Reps | Sets | Tempo | Rest (seconds) |
| Day 1 | ||||
| A1. Back squat | 8-10 | 4 | 4010 | 30 |
| A2. Hanging ab leg raise | 10-12 | 4 | 2010 | 30 |
| A3. One arm dumbbell row | 10-12 | 4 | 4010 | 75 |
| B1. 90 degree back extension | 10-12 | 4 | 3012 | 30 |
| B2. Swiss ball sit up | 15 | 4 | 3010 | 30 |
| B3. Standing dumbbell shoulder press | 10-12 | 4 | 4010 | 75 |
| C. Wattbike intervals | 30s | 4 | 90% intensity | 60 |
| Day 2 | ||||
| A1. Barbell Romanian deadlift | 8-10 | 4 | 4010 | 30 |
| A2. Heels on bench glute bridge isometric hold for time | 60 | 4 | Hold | 30 |
| A3. 30 degree incline dumbbell press | 8-10 | 4 | 4010 | 75 |
| B1. Dumbbell walking lunges | 12 | 4 | 2010 | 30 |
| B2. Side plank for time | 60 | 4 | Hold | 30 |
| B3. Cable rope face pull | 15 | 4 | 3012 | 75 |
| C. Rower intervals | 45s | 4 | 80% intensity | 90 |
To let us know how you got on with the programme above or to seek help with your own personal programme, please contact us.
Written by Mark Roper, Head of Education at COACH LONDON.