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Columbus Personal Trainer Article

Strength Plan for Women - Totally Toned by Ian McGriff, P.T.

A women’s goal for her strength workouts are, generally, much different then a man’s. So let’s break it down, what are the best ways for you to build the sleek, sexy body you want and not bulk up?

Keep the weight light.

If you grab a dumbbell to do shoulder flies and can only pump out 5, you need to grab a lighter weight. Choose a weight where you can feel the resistance but can still perform between 8-12 repetitions.

Keep the sets short.

Performing one or two sets per exercise at 8-12 repetitions will allow you to maximize your strength training. These small sets will give you the ability to increase your strength without adding bulk.

Keep going!

Another very effective way to tone is to work to fatigue. Personally I love this method for my clients. Perform one set of an exercise, say dips for instance, and pump out as many dips as you can until your body says stop! You can see your strength improve week by week as your count rises and you can incorporate more lifts into your allotted time.

Here is a break down of a total body workout for women looking for tone and definition.

Bodyweight lunge x 15
Bodyweight squats x15
Repeat 2x’s

Push-ups (on knees or traditional) x 10
Dips x 10
Overhead Press x 10
Repeat 2x’s

Shoulder Flies
  1. Side Raise x 10
  2. 45° Raise x 10
  3. Front Raise x10
Bicep Curl x12
Repeat 2x’s

So take this plan and hit the gym! Give it a shot for 3 weeks and then come back and let me know how it worked for you! Want a new plan? Have a question about an exercise? I will be more than happy to help you however I can.

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