Weight Training for Beginners

I came across this great article on CutAndJacked website about "What Women Starting Out Need to Know About Weight Training."


I think it is very important to understand what you are doing before you do it. Weight Training is not just for men anymore and more women are starting to become interested in getting "fit." You can read the full article here or below.

• TRAINING
• Learn the importance of resistance training
• Cardio is NOT necessary
• Resistance Training: multi muscle groups working at once
•  Train 2-4 days a weeks
• Each muscle group should be trained once a week
• Ample time between workouts for recovery
• WEIGHTS
• Every 4-6 weeks switch up the order of workouts 
• 2 Sets of workouts for each muscle group
• 4 Sets of each workout
•  6-12 reps per set
• 1-2 minute recovery period between sets
• CARDIO
• High Intensity Cardio
• High Intensity Interval Training
• 12-20 minute long sessions
• FLEXIBILITY
• STRETCH!!!! before and after workout
• flexibility training once a week 
• 20-30 minute long session
• CONSISTENCY
• 70/30 RULE
• Do everything RIGHT at least 70% of the time
• EFFICIENCY
• MAXIMUM results... MINIMAL time

 Written by Rosie Chee, BExSpSc