How Should a Woman Start Lifting Weights? Strong, Not Bulky
Start with three full-body days a week. Use a mix of machines, dumbbells and the turf lane. Do 3 sets of 8 to 12 reps. Lifting will not make you bulky by accident. It makes you stronger and more toned. American Muscle & Fitness in Akron welcomes women at every level. Some members have even done bikini shows.
Part 1
Will I get bulky?
No, not by accident. Building big muscle takes years of hard work and lots of food. Most women who lift look firmer and feel stronger. You get to choose how far you go.
Part 2
A 3-day plan
| Day | Moves |
|---|---|
| Day 1 | Goblet squat, dumbbell row, hip thrust, plank |
| Day 2 | Leg press, lat pulldown, dumbbell press, walking lunges on turf |
| Day 3 | Romanian deadlift, cable row, step-ups, sled push |
Do 3 sets of 8 to 12 reps. Rest a day between.
Part 3
Pick the right weight
Pick a weight you can lift 10 times with good form. The last two reps should be hard. When it gets easy, go up a little. Write down what you lift. That way you know when to add more.
Part 4
Good to know
- Eat enough protein to build muscle
- Sleep 7 to 9 hours
- Sore is normal at first
- Glutes and legs love the turf lane
If you are pregnant or have health issues, ask your doctor first.
Part 5
Start here
See our women's fitness page. Want a guide? Ask Goran about personal training. Or come in for a free visit.
Keep reading
More Guides
- How Do I Start Strength Training After 60?
- How Do I Prep for My First Bodybuilding Show in Ohio?
- How Many Rest Days Do I Need?
- What Are the Basic Gym Etiquette Rules?
- How Do I Stay Consistent at the Gym?
- What Is a Good Workout Plan for Couples?
Ready to start? Join online, see our prices or book a free visit.
Questions
Common Questions
Will lifting make me bulky?
No. Most women get firmer and stronger, not bulky.
- Big muscle takes years
- You stay in control
- Food plays a role
- Strong looks good
Should women lift light weights with high reps?
Use a weight that is hard by rep 10 to 12. Light and easy does not change much.
- Challenge yourself
- Good form first
- Add weight slowly
- Track your lifts
Is your gym a good place for women to start?
Yes. We are family owned and open 24/7. Women of all levels train here.
- Free visit
- Trainer for members
- Turf lane
- Open 24/7