Circuit training plan: Women’s free weights

We’ve long since dispelled the myth that lifting weights makes you bulky, but what can you try if you’re just starting to incorporate strength training? Using weights is a great way for women to gain strength, reduce the risk of heart disease and diabetes and enhance their mood and minimise stress. Strength training not only builds muscle but also strengthens connective tissues and increases joint stability. No matter your age or body type, it is never too late to benefit from weight training.

Training plan

Remember to warm up and cool down before and after each session.

Complete the circuit 4 times. Use as part of your weekly training plan. Increase the weight every week to continue to progress.

You will need dumbells for this circuit, however some equipment substitutions can be found below.

Circuit

Exercise instructions

Not sure how to complete a move? We have written instructions below but the easiest way to get help is to ask a member of staff.

Dumbbell chest press

1. Begin laying on your back, on the floor or a bench
2. Hold dumbbells mid-chest, with your elbows bent and your palms facing forward
3. Press the dumbbells straight up over your chest, keeping your palms facing forward
4. Lower the dumbbells back to chest level
5. Repeat

Equipment sub: barbell

Cross-body mountain climbers

1. Begin laying on your stomach on the floor
2. Support your body on your toes and hands at the top of a pushup position
3. Quickly bring one knee in towards your chest and across your body to the opposite elbow, keeping the rest of your body in the pushup position
4. Straighten this leg back out and repeat with the other leg to the other side
5. Continue alternating legs each rep

Goblet squat

1. Begin standing
2. Feet shoulder-width apart
3. Dumbbell in both hands at chest height
4. Lower your body down towards the floor, bending at your hips and knees and leaning your torso slightly forward
5. Return to the starting position

Equipment sub: kettlebell

Bird dog plank

1. Begin laying on your stomach on the floor
2. Support your body off the floor, resting on your toes and forearms in a plank position
3. Raise one arm and the opposite leg straight out in front and behind you
4. Hold briefly, then lower yourself back to the floor and repeat with the other arm and opposite leg
5. Alternate sides with each rep

Bent over row

1. Begin standing
2. Bend forward at your waist with your knees slightly bent and your back flat
3. Hold dumbbells below your chest with your arms straight and palms facing in
4. Squeeze your back to lift the dumbbells up to the sides of your chest
5. Lower the dumbbells back to a straight arm position, keeping your back flat throughout

Equipment sub: barbell, plates

Glute bridge march

1. Begin laying on your back on the floor
2. Bend your knees so your feet are flat on the ground, placing your hands down at your sides
3. Raise your hips off the floor, trying to make a straight line from your hips to your knees
4. Raise one leg up, bending at the hip with your knee at a 90-degree angle
5. Lower the leg and your body back to the floor
6. Repeat, raising the other leg

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