With simple moves you can do at home, this beginner weight lifting workout for women is perfect for a postpartum workout or new workout routine.
I am a beginner again.
For the fourth time.
The only difference this time around is that I know exactly what I have to do to get out of the beginner stage, but I am severely worried that I do not have the time to do it.
That is what three kids under the age of four gets you. Lots of joy, lots of laughter, lots of deep breaths, and lots of wondering if you will ever get your own time back.
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When I first started lifting weights over 10 years ago, I had no idea what I was doing. Dumbbells scared me and my form was completely wrong on everything I did.
Now that I know what I am doing, and have the certification to go along with, I am beginning to get my strength (and energy) back after this third pregnancy.
It always amazes me how much energy the end of the third trimester takes out of me. Each pregnancy, I had to stop working out within the last 2-3 weeks of birth and by the time I am ready to get back to consistent workouts, three months have gone by, which is enough to put me back to being a beginner.
As my energy comes back, my body re-regulates, and my pelvic floor gets stronger, I have been able to do some beginning lifts. Simple moves that focus on core stability and balance as a way to build up my body’s foundations so I can move on to compound exercises and long distance running. The exercises that I know make me feel so incredible mentally, physically, and emotionally.
I want you to feel incredible too.
I want you to get past this beginner stage comfortably and with the peace of mind that you are building a foundation in your body and your knowledge to take with you
Start here.
Start with this beginner dumbbell lift workout.
Lose your balance on your front lunges, onder if your back fly form is right, feel the soreness the next day, and know that you will not be a beginner forever. You might have to do it four times over, but each time will get easier, more exciting, and feel more comfortable.
Make sure you save this workout to Pinterest!
My favorite piece of gym equipment besides my Garmin Forerunner watch for running are these Bowflex Adjustable Dumbbells. Rob and I debated about getting them for a long time because of the higher price tag, but we are so happy to have them.
They go from 5-55 pounds which means we do not need multiple sets of dumbbells taking up space in our house. We are one and done. I highly recommend them!
Beginner Weight Lifting Workout For Women
Complete 8 reps of each move in the set for a total of 3 rounds. Complete the cardio set between each lift round. Repeat the whole workout twice through.
Cardio Set
- Jumping Jacks
- Squat Jacks
Set 1
- Bicep Curls
- Back Flys
Set 2
- Squats
- Front Lunges
Set 3
- Glute Bridges
- Pulses
Get eight more beginner weight lifting workouts here.
If you are in the early postpartum weeks, you may want to leave out the cardio set in favor of this Gentle Pelvic Floor Strengthening Workout. Ultimately, it is up to you if your body can handle that kind of impact yet, but I know for my second and third pregnancies, I was not able to do any type of high impact exercises (including my beloved running) for at least 10 weeks without feeling like my insides would come out.
I also recommend seeing a pelvic floor specialist if you are still feeling uncomfortable after the 12 week mark. Peeing when you sneeze, laugh, or moderately have to go to the bathroom are normal, but does not have to be the norm for the rest of your life. You can correct it!
Make sure you save this workout to Pinterest!
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
When starting the beginner workout… do you start without any weights… or what size weight do you recommend starting with? FYI…almost 52 yrs old…slightly over weight… was very athletic in high school…. have been a walker on & off over the years, but I have done NOTHING the last few years!? I do have lupus & some other auto immune issues I have dealt with since my mid 30’s. My husband works outs out faithfully & is very fit! He has basically created his own gym in our basement! Even our grown married kids & spouses come over & use now! Husband has sweetly & gently encouraged me to workout with him! I really would like to… I know I just have to start out VERY slow or my body will rebel & shut down… and cause me to not even be able to get out of bed! I came across you when searching beginner workouts! I would appreciate any help & info you could share! Thank you!
Hi Hazel! I am so glad you found my site. My new daughter is named Hazel ;). It sounds like you are dealing with quite a lot and I commend you for wanting to workout with your husband in his awesome home gym. Must be fun to see your kids often! I recommend starting with five pound weights and seeing how your body reacts for the first few weeks. If you feel like you can move up from there, do it. If not, then stay at five pounds until it feels easy. For your auto immune issues, make sure you keep your exercises low impact. For this particular workout, leave out the cardio set and just focus on a solid walking and stretching warm up and cool down before and after the weight sets. It is going to be a balance to find out what works well for you in terms of feeling good and having a body rebel. Start slow and try to have fun with it.
I really love these, Thanks for the tips.
It’s very helpful.
I am glad you found them helpful.
Hi Brooke,
Great work as a beginner going to follow these steps
what size of the weight do you recommend for a starter ?
thanks, Going to share this work
I would recommend starting with 8 pound weights. If you can do 10 pounds, then go with those!