12-Week Beginner’s Weightlifting Guide for Women

Exercise 1 of 10

Flat Bench Lying Leg Raise

Equipment

Bench

Sets

3

Reps

10-15

Rest

--

Exercise 2 of 10

lying toe tap

Equipment

Sets

3

Reps

10-15

Rest

--

Exercise 3 of 10

Stability Ball Crunch

Equipment

Sets

3

Reps

10-15

Rest

--

Exercise 4 of 10

Double Kettlebell Swing

Equipment

Kettlebells

Sets

--

Reps

--

Rest

--

How to

Perform exercises from here on as straight sets.

Exercise 5 of 10

Back Squat

Equipment

Barbell, Squat Rack

Sets

5

Reps

5

Rest

--

Play How to

Increase weight each set and each week if possible; track results.

Exercise 6 of 10

Starter’s Guide Kettlebell Romanian Deadlift

Equipment

Kettlebells

Sets

3

Reps

12-15

Rest

--

Perform with dumbbells if possible.

Exercise 7 of 10

12-Week Beginner’s Weightlifting Guide for Women

Equipment

Sets

3

Reps

12-15

Rest

--

Exercise 8 of 10

Leg Curl

Equipment

Sets

3

Reps

12-15

Rest

--

How to

Exercise 9 of 10

Barbell Hip Thrust with Bench

Equipment

Barbell, Bench

Sets

3

Reps

12-15

Rest

--

Play How to

Exercise 10 of 10

Low-to-Medium-Intensity Cardio

Equipment

Sets

--

Reps

--

Rest

--

How to

20 minutes on rower, treadmill, indoor cycle, or any other cardio equipment.