Strength training is one of the best type of exercise for fat loss, muscle growth, bone health, gaining strength, & hormonal health. A common mistake I see women making is that they are spending hours on cardio machines hoping to lose fat and improve body composition while consuming too few calories. Some fear that lifting weights will make them look bulky and too muscular. While cardio can play an important role in weight loss and is beneficial for cardiovascular health, you might not reach the body composition you desire by running for 2 hours per day. Because as women, even if we have high testosterone (as many do with PCOS), we do not have nearly as much as men do - so the concern for bulkiness Here are some tips to help you implement strength training into your routine...
Plan & commit: Starting a new fitness program can be daunting, and the best way to set yourself up for success is to plan ahead. Look at your schedule, decide how much time you have to devote each week to this new activity, and make a plan to execute it. I recommend setting aside 30-60 minutes 3-5 days per week for strength training. After deciding which days you will work out and how long your sessions will be, you can begin to plan your workouts. Switching up your workouts every week and doing random exercises each time you go to the gym will not produce the results most people seek. Let's say you have three days a week to exercise - one day you can train the upper body, one day you can train the lower body, and the third day can be a full body day. Or instead, you might have five days per week to lift weights and can target specific muscle groups even more.
Here are some splits I like to use when planning my workout schedule - chest/shoulders/triceps, back/biceps, glutes/hamstrings/calves, & glutes/quads. I also like to do a few core exercises several days a week. Once you have decided on your workout split, you can choose exercises to complete on those days. I aim for ~2-4 exercises per muscle group in order to see benefits. After you have decided on your exercises, you can use the same workout plan for a few weeks, increasing the weight each week, before switching it up. Here is a sample workout split with exercises that can guide you in creating your own
Monday - Back & Biceps: (4x12) Lat pulldowns, (3x12) Alternating DB curls, (4x12) single-arm bent-over rows with dumbbells, (3x12) EZ bar curls, (3x10-12) rear delt flies
Tuesday - Glutes & Quads: (4x10-12) barbell back squats, (4x10-12) leg press, (3x10) walking lunges with or without dumbbells, (4x10-12) hip thrusts, (3x10-12) leg extensions
Wednesday - Chest, Shoulders & Triceps: (4x8-12) barbell chest press, (4x12) lateral raises, (3x10-12) tricep skull crushers with dumbbells ss w/ max reps DB squeeze press, (3x10-12) incline chest press with dumbbells, (4x10-12) seated shoulder press with dumbbells
Thursday - Rest day
Friday - Glutes, hamstrings & calves: (4x8-12) deadlifts, (3x10) hip thrusts, (3x10-12) hamstring curls, (3x10 each side) reverse lunges with a barbell, (3x10) sumo squat with dumbbell
Saturday - full body or cardio + core
Learn: if you are new to strength training, you will not know how to properly and safely perform exercises. YouTube and Instagram are my favorite resources for finding well-structured workouts with videos showing you how to execute the movements correctly. Before beginning, look up videos online or set up a coaching session with a trainer at your local gym. Some gyms even offer group strength classes that you can participate in!
Eat enough calories and protein: If you eat less than 1800 calories per day, are under eating protein, and are trying to gain muscle, you will not achieve your desired results. You need fuel to train with intensity and protein to enhance muscle growth. I recommend starting with 1g of protein per lb of body weight if you are wanting to put on muscle, but if it's not possible for you to reach this amount, aiming for 100 grams daily is highly beneficial.
