Women’s Beginner Upper Body Strength Workout





Exercise Type: Strength/Resistance
Level: Beginner
Goal: Muscle development & endurance

Baseline set & rep schemes for strength exercise:

8-10 reps – this rep range stimulates muscle growth. You must lift a weight or choose a resistance level challenging enough that you’re physically unable to perform more than 8-10 reps.

12-15 reps – this rep range builds muscle endurance. You must lift a weight or choose a resistance level challenging enough that you’re physically unable to perform more than 12-15 reps.

Reps to failure – perform exercise until your form suffers or until performing one more rep is impossible.

Rest periods for strength exercise:

During between-sets resting periods, shake out exercised muscles to flush built-up lactic acid. This will help you continue a workout with more-or-less fresh muscles. 60 seconds is recommended for each exercise below. This is enough time to recover so you can push hard each set, but short enough to keep the muscles warm. For muscle growth and/or strength, I don’t recommend having rest periods shorter than 60 seconds. Growth comes from maximal effort. If your muscles don’t recover every set, your performance will dwindle along with potential gains.


Bitches be lifting women's gym/workout tank
Cybertela Women’s Bitches Be Lifting Burnout Racerback Tank Top @Amazon

The warm-up

Total time: approx. 5 minutes

3-minute jog around gym or on a treadmill set to a challenging incline or decline

1-2 minutes of dynamic stretches: forward and rear arm circles, followed by  dislocates with band or lightweight bar

Dips on parallel bars

For absolute beginners: 3 sets of 4-6 reps

For more experienced trainees: 3 sets to failure

Many people do dips in a manner that isn’t “functional,” meaning their movement pattern is unnatural for the human body. When doing dips, always use parallel bars or two surfaces that enable your body to dip down directly between your arms. Using a chair or bench dips forces your arms to decline behind you, putting strain on your shoulders in an unnatural movement pattern that can induce shoulder injury, ouch! See images below.

 

Correct form

Dumbbell shoulder press

For muscle growth: 3 sets: 8-10 reps

For muscle endurance and tone: 3 sets of 12-15 reps

Gainz, Delivered.

Dumbbell rows

For muscle growth: 3 sets: 8-10 reps

For muscle endurance and tone: 3 sets of 12-15 reps

Tricep overhead extensions

Try using cables for this exercise. If you used dumbbells and bodyweight for the above exercises, using cables will give the body more diversity of resistance. The first exercise, dips, is a bodyweight movement that trains small and large muscle groups simultaneously. The use of dumbbells in the two exercises proceeding the dips places focus on large muscle groups. Doing tricep extensions with cables will again train large and small muscle groups together, but under constant resistance, AKA constant tension, which has the added benefit of muscle endurance.

For muscle growth: 3 sets: 8-10 reps

For muscle endurance and tone: 3 sets of 12-15 reps

 

You’re done! Now stretch the muscles you worked.

Total stretch time: approx. 5-10 minutes or longer for more flexibility




Leave a Reply

Your email address will not be published. Required fields are marked *

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