Weight Lifting Part 1

Hey friends! Yes, I am STILL on my backpacking trip<—I am telling ya, this was a hardcore trip to begin with<–I knew this going in. Be excited for pictures. I will prob be exhausted, with no makeup, and very tired legs in each one 😉 But that’s okay, I am sure I am having fun-I am with my husband and another hardcore, very fit, couple.

So, I thought I would devote this post to some basics on weight lifting/resistance training.

As you know, I teach BodyPUMP. I have not always loved weight lifting, or made it a point to add it into my scheduled workouts, but ever since seriously lifting weights, I have noticed that I am more toned, fitter, leaner, and have an overall ‘tighter’ appearance. I also feel better, have a higher confidence level, and have more positive self-esteem vibes coming out of me. All very good things:)

Some things to think about when weight training:

  • never sacrifice form for anything <—lower the weights if needed
  • try out various weights for muscle groups <—i.e. less weight for upper body, more for lower body (to begin with)
  • target all muscle groups if doing 1 day of weight training
  • target half the muscle groups if only doing 2 days of weight training
  • if doing more than 2 days of weight training per week, either split the body (i.e. upper body:Mon, lower body:Wed), or do all muscle groups each day, if time allows
  • allow AT LEAST 24 hours(-48 hours) of rest between weight lifting workouts
  • drink lots of water, get adequate protein and carbs after weight training
  • girls do NOT bulk up!!!!
  • frequency is key…don’t give up on yourself!
  • fake it till’ ya make it sometimes!

The major muscle groups to hit, with an exercise for each: <—try 8-12 repetitions(or times) x 2 sets

(aka 8 times bicep curl, rest, 8 times bicep curl again)

  • quadriceps

—do squats, split squats, or plie squats

source-squats with a barbell

  • chest

—try chest press, or chest fly

source-chest press with dumbells

  • back

—try reverse fly, dead lifts, or clean & presses

source--dead lift. MAKE sure to SQUEEZE your back as you bend at the hips

  • triceps

—try standing or lying triceps extensions, or triceps dips

source--triceps dips

  • biceps

—try bicep curls, or hammer curls

source--barbell bicep curls<--can be done with dumbbells as well

  • hamstrings

—try lunges, dead lifts, or squats (plie squats if not done earlier)


  • glutes

—try lunges, squats, or leg raises to the back (with resistance if wanted)

source--leg raise to the back

  • shoulders

—try shoulder raises, overhead presses, or upright rows

source--upright row

  • abdominals

—try crunches, planks, or ball crunches


  • calves

—try calf raises off a stair

source--calf raises

Hope that helps! The pictures explain a lot–but don’t hesitate to ask :)

Do YOU love lifting weights? If so, what is YOUR favorite move??

**I looovvveee squats. Weird, I know :)

Related Posts Plugin for WordPress, Blogger...


  1. I do not lift weights nearly enough! I used to do really hard core yoga every day and didn’t need it, but now I think I need to incorporate it more…thanks for the tips!

  2. I have taught quite a few people how to bench press. Every woman I taught has loooved it. I think my attitude of loving weightlifting myself spreads to them. They tell me that they have never felt that type of power before in their whole life! I am super glad to be part of that.

    I think that a vigorous 5 minute cardio warm-up to warm up muscles and ligaments, a warm-up set of each weightlifting exercise with lighter weights, and proper form are very important.

    Right now, my favorite is bicep curls because I used the 40 lb dumbbells today for curls for the first time. Moving up from 35 lb dumbbells was not as bad as I thought.

  3. I love the way lifting weights makes me feel, and I definitely need to do more of it! Body pump is my absolute fave way to get in the weights, but we don’t have it at our current gym. Boo. So I do it when I visit my folks in TX. :) We’re likely moving soon, and one of my main criteria for a place to live is to be close to a gym that offers body pump. I need good music and atmosphere to make myself really push! :)

  4. Wow this is awesome post! Very informative! :) I lift weight probably 3 times or more a week but I almost always do full body and I know I need to change that!!!
    Thanks Cara

  5. I don’t lift weights enough! I do a lot of resistant band training but weights, not so much!

    I hope you are having an awesome time lady!

  6. Right here is the perfect webpage for anybody who wants to find out about this
    topic. You understand a whole lot its almost tough to argue with you (not that I actually would
    want to?HaHa). You definitely put a new spin on a subject that has
    been discussed for many years. Great stuff, just wonderful!
    Sherrie recently posted…SherrieMy Profile


  1. […] how to shed body fat? Get out the door, get going, and NOW. […]

  2. […] some iron. You’ve heard me say it again, and again, and again, and AGAIN, but that is because lifting weights will not only make your […]

  3. […] see more tips on why lifting works (for men AND especially- women), check out weight lifting for women and weight training for females part […]

  4. […] is most heard (at least among those I have come in contact with) is this : “when someone stops strength training, his/her muscle mass turns to fat.” […]

  5. […] I am going with option c I like to weight train (usually in the form of teaching BodyPUMP), and building more muscle, which uses more energy (calories) at rest than fat mass does, is the best way to go in my opinion! […]

  6. Build muscle says:

    Build muscle

    Weight Lifting Part 1 | Enjoy Your Healthy Life

  7. europcar says:


    Weight Lifting Part 1 | Enjoy Your Healthy Life

  8. Shilla Tour Indonesia

    Weight Lifting Part 1 | Enjoy Your Healthy Life



CommentLuv badge

Privacy · © Copyright 2015 Fitness Perks, LLC · All right reserved · Designed by The Husband