Women & Training Series - Part 3: Programme - COACH London

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Journal

Women & Training Series – Part 3: Programme

October 2022

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.

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