Intro to Iron Pumping
When my friend Caitlin (who just ran her first marathon!) consulted me to help her with a weight-lifting plan, I was stoked to help out.
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Weight-Training vs Cardio
Like many women out there, she is a cardio machine but doesn’t have a regular weight training routine. I always tell my clients that healthy eating and cardio is what helps to “shrink” you, but weight training is what’s going to “tone” you and give your body an entirely different look.
I devised the following workout plan to be done on 3 non-consecutive days each week, and utilizes a synergistic muscle split. Synergist muscles assist other muscles in performing the same movement –for example, when you do a “row”, you’re mainly working your back, but the biceps are assisting in the movement and makes them synergistic muscles. By splitting the muscle groups up this way, it helps to ensure that muscles aren’t overworked and have adequate time to rest and repair (when they repair, they grow back stronger and leaner).
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Tips for This Workout Plan
-Combine with cardio (5 days per week, alternating intensities) for a complete routine
-Perform weight exercises on non-consecutive days in addition to a shorter cardio workout on that day (maybe 20 minutes of higher-intensity cardio)
–Do 3 sets of 10-12 reps for each workout with 30 seconds of rest in between each set –just take a short rest in between sets and you’ll know when you’re ready to start the next one
-Choose weights that are challenging but that you can fully complete at least 10 reps at that weight for each set- you’ll need to push yourself to finish the last two reps of each set. If you can easily do 15 or more reps of that exercise with the current weight, you’ll know it’s time to increase the weight
-Begin each weight session with a 5-minute cardio warm-up and remember to stretch and cool down when you’re finished
-Follow each workout session with a high-quality protein source 30-60 minutes following the workout sesh (like cheese and an apple, a small protein smoothie, or almonds)
-Remember that healthy eating has so much to do with fitness and weight loss improvement—what we look like is 80% nutrition, 10% working out, and 10% genetics. Pair every fitness routine with clean and healthy eats 😀
-As always, honor your injuries and needs. If you’re injured or feel pain (as opposed to a “burn”), don’t do it! Double-check with a trainer for proper form on exercises and with a doc if you’re beginning a new fitness program
-Have fun! 😀
So here it is….
Intro to Iron Pumping Workout
Day 1: Shoulders, Chest and Triceps
Warm Up: 5 minutes of cardio
Day 2: Legs
Day 3: Back and Biceps
Stability Ball Ys and Ts (alternate between “Y” and “T” with light weights- 3 sets of 10 of each)
21s (can use dumbbells or barbells)
© 2010 The Fitnessista
Please feel free to join Caitlin in her new weight training routine and I’ll also be starting a Winter Shape Up on January 18 😀
See ya for lunch <3
Happy training!
G
110 Comments
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This is great! I’ll definitely try it out 🙂 Thanks!
How awesome are you! I hope to see you on TV one day!!! Every blog entry is sooo worthwhile!!!
Good stuff girl! I LOVE pumping iron and sometimes I lift more than the men next to me….big grins!
Happy Hump Day!
Barb
Looking forward to trying this!
Sounds like a good plan! I think I may give it a go.
This looks like a great workout!! Thanks for the tips and links to the videos – so helpful!
I look at weights and feel totally lost! I, too, am a cardio machine with no weight training regimen–I just completed the Honolulu Marathon but weights scare me more than running 4 hours! I definitely want to get on board with this, so thank you so much!
This is probably a stupid question, but when you say to do three sets, do you mean do three sets of each exercise and then move on to the next, or should we do one set of each exercise in the group and then do the whole thing again two more times? I always do the latter, but it occurred me to I don’t know for sure if it’s the best way. Thanks! It sounds like a great routine!
hey brigid,
i prefer to do 3 sets of one exercise before moving onto the next (it burns your muscles out a little more), but you can definitely do it either way!
I am excited for the winter shape up. I never regret pumping iron 🙂
I just ran Disney on Sunday, too and have been wawnting to up my strength training. Perfect timing! I do have one question, though. How long can you continue w/ the same routine before you need to mix it up??
i’d say 4-6 weeks because you don’t want your body to kick into cruise control and plateau
I am a gym junkie…if there’s iron around I’m lifting, pushing, or pulling it! 😉 Cardio is where I need to put my focus on in 2010. Cross-training does a body good!
this is what i need! i hate to weight lift, dont know what to do, feel self conscious and so then i never do it!
This is definitely good to know! I seriously need to add more strength into my workouts. I currently only do one conditioning class a week but it’s a combo of strength and cardio (since it’s for muay thai we are still doing a lot of punching and kicking). I need to get on the weight lifting train to get stronger!
Thanks for the great workout!
Hey Gina! I’m a long time reader, first time commenter. I was actually wondering if you could answer me a question about strength training? I just started doing the 30 Day Shred which I know is probably a piece of cake to people who strength train often, but I NEVER DO. So, unsurprisingly, one day later I am SOOOOO sore. As in, can’t walk up the stairs sore. Anyway, I noticed in this post you said to do this on 3 non-consecutive days …is there a specific reason why? Should I be fine pushing through the soreness and upping the strength training? Or should I rest for a day? Thanks, Gina! I adore your blog!!!
hey tamara!
thanks so much for saying hello 😀
you should do weights on non-consecutive days to make sure your muscles get the 48 hours of repair time. if you work the same muscles out again within that time window, you’re continuously tearing the muscle down without giving it enough time to grow back stronger. this is why people who do the same workout everyday don’t see results
Thanks for sharing this, I’m excited to give it a go! A coupe questions…should you do 5 min. of warm up before each of the 3 routines (it only says so for the first)? And also, do you know about how long each of these routines might take? Thanks so much!
yup, for all three!
each should take from 30-45 minutes, depending on rest time between sets
Thank you for posting this! I do have a question, however. I have about 50lbs to lose and I’m wondering if I should do a combo of cardio and weight training from the start to lose it? Or should I focus primarily on cardio for the first 30ish pounds? I guess I am worried because I read about lots of people that strength train and tone up/lose sizes, but don’t actually lose weight. I definitely need to lose weight (I currently weigh 215lbs at 5’8″). Do you have any advice for someone like me? Thanks in advance!
i’d focus on cardio and healthy eats for a little while, with light weight training (maybe twice a week). kick up the weight training after you’ve accomplished some of your weight loss goals so that you’re not building muscle on top of fat cells that still need to shrink. this is why many people “bulk up” at first and get discouraged
hope this helps! 😀
This looks like a great plan! I regularly weight train, but have been in desperate need of some new moves lately!
Great advice! Thanks! Today happens to be my weight training day and I’ve been looking to switch it up a bit 🙂
Thanks so much for sharing this workout! I really need to integrate more strength training into my workouts but wasn’t sure where to start. Thank you so much!
Yay for protein and strength training. You know I love. 🙂
Thank you SO much for posting this! I was just thinking this morning that I really need to add some strength training back into my cardio routine! I am going to start with this plan today!
wonderful! i hope you like it!
Hey G!
Love the weight routine. I weight train regularly, but after just coming out of a year of working with a personal trainer it’s super awesome to see the different ways of working out. I just have a few questions:
I do have a question and I’m going to use day one as an example: I’m used to working out so that I do little rest between exercises, but instead of doing three sets of the same exercise in a row I just move from one exercise to the next. So I would do 12 reps of overhead press, dips, stability ball, planks, then repeat x3 to get my 3 sets in. And then maybe move on to lateral raises, tricep extensions, leg lifts, repeat x3.
Do you recommend doing three sets of 12 overhead presses in a row (with the 30-60 second break between each set), then moving on to dips and so on? Or is it maybe good to mix it up from workout to workout – do both ways of working out have their benefits? Am I making any sense at all?
Thanks for your help in this – I’ve always been curious on which is the “superior” way to work out or if they lead to different results.
hey alexandra,
i totally understand what you’re saying and yes, doing it both ways is a great way to switch it up. i prefer to do all sets of one exercise before moving to the next because i feel the burn much more and get slightly faster results.
hope this helps a little!
Just realized I asked an already stated question. Thank you for answering anyway and next time I’ll make sure to skim the comments before asking my question so that you’re not repeating yourself over and over and over again. Thank you!
no worries at all- i don’t mind one bit
<3
thank you thank you thank you thank you
Thanks so much! This is great! I will definitely be using it!!
this is amazing! thanks so much Gina! can’t wait to join the Winter Shape Up!
Thanks so much for all of this! Can’t wait for the winter shape up!
awesome. thanks for sharing!
Thanks!! Definitely trying it out.
!onderful!!! “Make up a weight plan” was on my to-do list but I will happily give this a try :).
Yay! Another Shape Up plan! I’m always too lazy to plan my own workouts, and have been following yours since this summer, so I’ll definitely be more ‘officially’ joining this time 🙂
I love splitting up my workouts between synergist muscles! Makes it easy to split up into your workout schedule, too 😀
You’re awesome! That was so nice of you to do for Caitlin!
Hey hey hey!
So excited to get ripped haha 🙂
Great group of strength training exercises. I just might join in a couple of days a week. I do a full body workout once a week, and I know that I could/should incorporate more strength training if I tried.
AMAZING!
Thank you for this! I am adding more strength training to my current routine and this is exactly what I need!
This workout looks great! Thanks for posting it. Since I’m taking a little (hopefully) break from running I definitely need to be strength training. I’ll be starting this plan soon!
This is awesome! I’m going to join in for sure!!
Oooh this plan sounds great!! I will be trying it. 🙂
Hi Gina,
Thanks so much for posting this strength training plan! I am getting married on October 9th and really want to have “buff” arms for our wedding:) I started a beginners running program 2 weeks ago that I found on Runnersworld.com, but know that I need to start incorporating strength training if I want to see any definition in my arms. I’m 5’3″ and find that my “happy weight” is around 115 to 120. I need to lose about 30 pounds to get to that point again (post college weight gain=not good). I’m super motivated and doing really well with eating whole, unprocessed foods that include lots of fruit and veggies so I think that losing approx 30 pounds and getting toned in 9 months is totally feasible (thoughts??) I have 3 questions about the weight program.
1. Do you just do each group of exercises once a week since they need to be on non-consecutive days?
2. If i’m consistent with the plan when do people generally start seeing results? I find that even seeing little results keeps me motivated!
3. Do you have any extra advice if I especially want to focus on toning my arms and shoulders?
Thanks so much! Sorry for being long winded! I’ve never commented before:) You are awesome and I love reading your blog everyday!!
hey jess! congrats on your upcoming wedding and hooray for starting EARLY! you have plenty of time to see some amazing results
1. yes
2. within 2-4 weeks depending on your eating, cardio and how heavy you’re lifting
3. think about your arms and shoulders while you work them. sounds silly, but if you think about the actual muscle while you’re working it, muscle recognition can help encourage results. focus on fat burning (cardio and eating well) as well as lifting weights that are challenging
best of luck to you!!!
Thank you for the workout! I’ve been looking for something to help me tone up.
Do you have any suggested alternatives for those of us who don’t have access to a gym? Particularly for these exercises:
– cable tricep extensions
– leg extensions
– cable seated row
– lat pull down
hey kate!
of course:
overhead dumbbell tricep extension
dumbbell squats
bent over dumbbell row
bent over fly
let me know if you can’t find some of the descriptions for these.. i’ll track ’em down for you <3
I was going to ask the same question — thanks for the alternative moves!
As you know, even though I have access to a gym I’m a little weight-shy.
Maybe if I start some weight training in the comfort of my own living room I’ll be able to build up the courage to jump-squat across my gym one day =).
Looks like a great plan!
This is amazing! Thank you SO much for posting this. It’s really kind of you to give us all this great advice for free! I love your fitness tips and recipes. I usually don’t leave comments but I was so thrilled to see this fitness program that I had to tell you, I’ve been getting bored lately with the exercises that I know.
well thank you so much for leaving such a wonderful comment 😀 i appreciate it! <3
Hey girl!
I made a great breakfast cookie last night I thought I should share 🙂 Thanks a million for creating this lol
http://www.biochemista.com/2010/01/eh-ill-take-good-with-bad.html
i’m so glad you liked it! 😀
Sounds fantastic! I have been looking to spice up my gym workouts a bit and this looks great. I have it written on a post-it to try today 🙂
Thanks for the great workout ideas! Looking forward to your winter shape up!!!
Really looking forward to trying out this strength training plan!
You rock my world, G$. This workout plan looks super awesome.
As usual, I have a question. 🙂
I am “pear-shaped,” and all of my problem areas lie below the waist. I really want to focus on toning my rear and legs and hips, so should I do two non-consecutive lower body strength training sessions and just one upper body workout? Or should I stick with this plan for better results?
Any insight you might have would be much appreciated.
hey girl!
contrary to popular belief, it’s not possible to “spot train”. to lose fat, you have to burn fat all over your body. many people try to work certain parts of their body more often, but end up lopsided and bulk a little since they’re building muscle on top of fat cells that have yet to shrink.
i think if you focus on clean eating, cardio and a balanced weight training plan (this one is balanced because you work your entire body through the course of one week), you’ll be golden 😀
That’s music to my ears, because squats can suck it.
LOL fo sho
Hey Gina! Love your blog! I have never commented before. I think this resistance training challenge is SUPER awesome, and your plan is just great. As an exercise physiologist I feel compelled to jump in and correct a common “exercise myth”, if that’s ok, and I hope I am not stepping on your toes. Muscle building does not happen “on top” of fat cells. In fact, especially for women, the muscle primarily lies underneath the fat, and exercising that muscle will not cause “buking”. In fact, strength training can help burn some calories, which is the bottom line for fat loss, and as a result, help reduce intramuscular fat ( think of a marbled steak) and subcutaneous fat ( the stuff we pinch). Strength training should be a huge part of any weight loss plan, no matter how much fat you have or have not already lost with cardio exercise and clean nutrition. They are most effective in conjunction.
Some women may notice some swelling and inflammation in the first few weeks of a new exercise program, and think that is their muscle “bulking up”. Some notice a bit of weight gain in the beginning , however some things that happen when you change your exercise routine can cause the scale to read a bit heavier at first. Obviously you are gaining new muscle fibers, as the damaged fibers heal, so more muscle= more weight. Muscle holds water, so more muscle= more water, more water= more weight. Blood volume increases, and more blood= more weight, and finally, bone mineral density can increase ( yay!) and that leads to heavier bones.
As your body gets clued in to what is happening, and fat melts off, the number on the scale will go back down so no worries! 🙂
I think it’s great to empower so many women to strength train, it is SOO SO important, and too many women are afraid they will bulk up. The majority of the women you see that are really bulky are spending HOURS a day lifting, and eating a LOT. ( Not to mention there is a TON of steroid use out there). Women do not have enough testosterone to gain man style muscle anyway, so go for it ladies! Get strong and powerful!
This is so helpful! Thank you Anna M.!
I just have to tell you that I love you and your blog…I have been a reader for atleast a year or so and you inspire me SO much! Thanks for the workout plan. Hubby has a degree in exercise physiology and was a trainer for years so I know what to do but sometimes it is nice to have a woman’s perspective on things. I printed off your list of food ideas from the summer shape up and plan to try to incorporate better foods for me into my diet. I live in lovely Alabama…always have and growing up with southern food just makes it hard to keep fit! It’s not really a veggie if it is fried in grease now is it?! Anyway just wanted to say THANK YOU from the bottom of my heart for keeping such a GREAT blog!
thank YOU from the bottom of my heart for reading my little blog 🙂
Awesome workout. I think I am going to have to try some of those moves. Weight training definitely makes a difference in my body 🙂
i am SO excited to read about the winter shape up! i love your blog gina 🙂
thank you! 🙂