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Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights
Your starter guide to greater strength
You deserve to feel powerful, both inside and out. And no matter your age or fitness level, Weight Training for Women is your guide to building strength with free weights. Jumping into a new lifting routine can seem intimidating, but this body-positive book does the heavy lifting for you (pun intended), by walking you through the basics of developing a weightlifting program that helps you get stronger and healthier on your own terms.
Whether you’re at home or at the gym, this book features step-by-step instructions and illustrations for dozens of weight training exercises so you can build total-body strength. Plus, with advice on proper nutrition, gym etiquette, pre- and post-workout best practices, and beyond, you’ll have everything you need to maintain a life of lifting.
Weight Training for Women
Strength of all sorts—Weight training can also aid in preventing injuries, increasing bone density, improving cardiovascular health, and even boosting your mental and emotional well-being. Helpful training tips—Every exercise includes tips for executing the movement safely, for adjusting the intensity, or for modifying if you have limited access to equipment.Design your workouts—Learn how to build your own weight training programs, how to effectively and safely schedule your week of workouts, and more.This is your complete, user-friendly reference for building wellness with weight training.
You deserve to feel powerful, both inside and out. And no matter your age or fitness level, Weight Training for Women is your guide to building strength with free weights. Jumping into a new lifting routine can seem intimidating, but this body-positive book does the heavy lifting for you (pun intended), by walking you through the basics of developing a weightlifting program that helps you get stronger and healthier on your own terms.
Whether you’re at home or at the gym, this book features step-by-step instructions and illustrations for dozens of weight training exercises so you can build total-body strength. Plus, with advice on proper nutrition, gym etiquette, pre- and post-workout best practices, and beyond, you’ll have everything you need to maintain a life of lifting.
Weight Training for Women
Strength of all sorts—Weight training can also aid in preventing injuries, increasing bone density, improving cardiovascular health, and even boosting your mental and emotional well-being. Helpful training tips—Every exercise includes tips for executing the movement safely, for adjusting the intensity, or for modifying if you have limited access to equipment.Design your workouts—Learn how to build your own weight training programs, how to effectively and safely schedule your week of workouts, and more.This is your complete, user-friendly reference for building wellness with weight training.
- GenresNonfictionHealthFitness
228 pages, Kindle Edition
Published April 28, 2020
530 people are currently reading
65 people want to read
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Displaying 1 - 21 of 21 reviews
May 14, 2020
I was given an opportunity via the publisher to read Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights. I voluntarily chose to review this book and my opinion is freely given.
This book is designed for women, especially newcomers to weight training. The author takes the time to explain the benefits of weight training, how often to train and when, the fundamentals of lifting, nutritional aspects, and much more. Whether a public gym or a home one is used, Weight Training for Women can help those new to free weights navigate the unfamiliar waters safely.
The main part of the book is separated into body areas and gives readers exercises that target those sections. The last part of Weight Training for Women is dedicated to workout programs. The author gives some sample programs to follow, with separate ones for the number of days that the user can commit to training. Each exercise has an illustration on the proper position and detailed step-by-step instruction. It is a little hard to work out to a book, so I recommend readers learn all of the exercises first, then write down the workout program of choice with the names of the exercises and steps involved. Overall, Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights is a good starting point to using free weights and I would recommend it.
This book is designed for women, especially newcomers to weight training. The author takes the time to explain the benefits of weight training, how often to train and when, the fundamentals of lifting, nutritional aspects, and much more. Whether a public gym or a home one is used, Weight Training for Women can help those new to free weights navigate the unfamiliar waters safely.
The main part of the book is separated into body areas and gives readers exercises that target those sections. The last part of Weight Training for Women is dedicated to workout programs. The author gives some sample programs to follow, with separate ones for the number of days that the user can commit to training. Each exercise has an illustration on the proper position and detailed step-by-step instruction. It is a little hard to work out to a book, so I recommend readers learn all of the exercises first, then write down the workout program of choice with the names of the exercises and steps involved. Overall, Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights is a good starting point to using free weights and I would recommend it.
May 28, 2020
This book begins with two very thorough chapters on "Planning Your Program" and "Equipment and Environment." The first helps you identify and set goals and offers best practices for warming up and cooling down. It also includes "The Fundamentals of Lifting" and talks about the role of cardio and nutrition. The second talks about the pros and cons of going to a gym versus working out at home (and having to set up a home gym). It also talks about the different kids of weight and the clothing and gear one would need.
Then it moves to targeting specific areas of your body (glutes and hamstrings; quads and calves; chest; upper and lower back; abs and obliques, triceps and biceps, and shoulders). Each chapter is devoted to one or two of those areas and includes warmups, exercises, and stretches. What I liked the most is the illustrations showing how to do each exercise, the suggestions so that one may lift safely, and the variations on each move.
Then it moves to targeting specific areas of your body (glutes and hamstrings; quads and calves; chest; upper and lower back; abs and obliques, triceps and biceps, and shoulders). Each chapter is devoted to one or two of those areas and includes warmups, exercises, and stretches. What I liked the most is the illustrations showing how to do each exercise, the suggestions so that one may lift safely, and the variations on each move.
May 19, 2020
I am so impressed with this book! It's appropriate for women of any age, at any level of fitness, discusses why strength training is important for women, offers information on getting started (equipment and clothing needed), helps you set realistic goals and tells how to create balanced workout programs.
Each body area has a separate chapter (glutes & hamstrings, quadriceps & calves, chest, upper back, lower back, abdominals and obliques, biceps & triceps, and shoulders). Within each chapter, the author provides information about the specific muscles being worked and why they are important, warm-ups, exercises and stretches. Each of the warmup, exercises and stretches are illustrated and well-described so that you can easily duplicate the exercise. Also provided for each exercise are tips on how to lift safely, how to check your form, how to make it easier/harder, and additional muscles that are worked. Home workout hacks thrown in as well.
The author provides sample workout programs which include circuit training and supersets. These are based on whether you are committing to 3, 4 or 5 days of training per week. She also provides several weight training programs:
- three total body weight programs,
- three upper body workouts (back & biceps, total upper body, and chest & triceps)
- three lower body workouts (hip dominant, knee dominant, and total lower body)
A glossary, resource list and index complete the book. The book is very readable and easy to understand and I can't think of anything that should have been covered but wasn't.
This is an excellent resource for any woman who wants to stay fit. Warning: you must provide your own motivation!!
I received a no-strings-attached complimentary copy of this book from the publisher. This review is absolutely voluntary and all opinions expressed are my own.
Each body area has a separate chapter (glutes & hamstrings, quadriceps & calves, chest, upper back, lower back, abdominals and obliques, biceps & triceps, and shoulders). Within each chapter, the author provides information about the specific muscles being worked and why they are important, warm-ups, exercises and stretches. Each of the warmup, exercises and stretches are illustrated and well-described so that you can easily duplicate the exercise. Also provided for each exercise are tips on how to lift safely, how to check your form, how to make it easier/harder, and additional muscles that are worked. Home workout hacks thrown in as well.
The author provides sample workout programs which include circuit training and supersets. These are based on whether you are committing to 3, 4 or 5 days of training per week. She also provides several weight training programs:
- three total body weight programs,
- three upper body workouts (back & biceps, total upper body, and chest & triceps)
- three lower body workouts (hip dominant, knee dominant, and total lower body)
A glossary, resource list and index complete the book. The book is very readable and easy to understand and I can't think of anything that should have been covered but wasn't.
This is an excellent resource for any woman who wants to stay fit. Warning: you must provide your own motivation!!
I received a no-strings-attached complimentary copy of this book from the publisher. This review is absolutely voluntary and all opinions expressed are my own.
June 12, 2020
*Thank you to NetGalley and Rockridge Press for the advanced copy*
Grateful that this book came up for review as I have been looking for ways to strength train while under a stay at home order. with only a 5lbs set of dumbbells and a 15lbs kettle bell. My experience with weightlifting is limited to the machines at the gym and some dumbbell and kettle bell work. Brittany Noelle's Weight Training for Women starts with the very basics of weight listing. In the beginning she's ask women to think about why they're interested in weight lifting and helps the read form an individual goal. Brittany Noelle wants you to succeed.
Noelle touches upon every aspect of weight lifting: gym etiquette, nutrition, and the importance of warm-ups, cool downs, and rest days. She talks through the importance of each exercise, what muscles are being targeted, and diagrams of the exercises are included as well.
I learned more about weight lifting in the first five pages than I had watching videos on perfecting form on youtube or from other articles that have been passed along. It's easy to follow and incredibly informative. This may be the only book you'll ever need. I've pre-ordered a copy for myself.
Grateful that this book came up for review as I have been looking for ways to strength train while under a stay at home order. with only a 5lbs set of dumbbells and a 15lbs kettle bell. My experience with weightlifting is limited to the machines at the gym and some dumbbell and kettle bell work. Brittany Noelle's Weight Training for Women starts with the very basics of weight listing. In the beginning she's ask women to think about why they're interested in weight lifting and helps the read form an individual goal. Brittany Noelle wants you to succeed.
Noelle touches upon every aspect of weight lifting: gym etiquette, nutrition, and the importance of warm-ups, cool downs, and rest days. She talks through the importance of each exercise, what muscles are being targeted, and diagrams of the exercises are included as well.
I learned more about weight lifting in the first five pages than I had watching videos on perfecting form on youtube or from other articles that have been passed along. It's easy to follow and incredibly informative. This may be the only book you'll ever need. I've pre-ordered a copy for myself.
February 5, 2023
This is a great book for someone who is new to weightlifting. I am not, but it's been many years (like, 40) since I was actively weight lifting, and I wanted a re-introduction.
Noelle offers solid basic physiology knowledge that is specific to a female body, even mentioning specific effects of weight training for a woman with breast augmentations--something that would never have crossed my own mind.
She lays out a good starting program, with several detailed workouts based on how many days a week one wants to train. Her program is based on free weights, mostly dumbbells, but the foundation will allow you to tweak your workout with machines and other equipment as you see fit, and to keep your workout interesting for you.
Some of the names of exercises are new to me, but the descriptions are the best they can be with words, and the drawings show the motion properly if you have a hard time envisioning it with description alone.
Recommended for someone just getting started, or re-starting after a decades-long hiatus.
Noelle offers solid basic physiology knowledge that is specific to a female body, even mentioning specific effects of weight training for a woman with breast augmentations--something that would never have crossed my own mind.
She lays out a good starting program, with several detailed workouts based on how many days a week one wants to train. Her program is based on free weights, mostly dumbbells, but the foundation will allow you to tweak your workout with machines and other equipment as you see fit, and to keep your workout interesting for you.
Some of the names of exercises are new to me, but the descriptions are the best they can be with words, and the drawings show the motion properly if you have a hard time envisioning it with description alone.
Recommended for someone just getting started, or re-starting after a decades-long hiatus.
June 24, 2020
This was a nice intro to weight training with free weights. The illustrations are well drawn and show the workouts pretty well and while I've been weight training for a few years, it served as a good reminder of workouts what I hadn't done in quite some time. Sometimes simple is better, and the focus on functional movement is great. The steps are numbered and easily followed, with reminders how to lift safely, how to make it harder, and a fantastic 'home workout hack' that is really perfect during quarantine time. I'd recommend for beginners, or even intermediates who want to revert back to movements they've not done in a while. #WeightTrainingforWomen #NetGalley
May 13, 2020
As someone with ZERO experience with weight lifting, but who's heard so much about how important it is for a healthy body, I was excited to read this book. It was very engaging, helpful, and filled with so many tools and exercises to help me become stronger and healthier. I feel like this book is perfect for anyone, especially those women new to strength training. ABSOLUTELY recommend!
5 out of 5 stars for Weight Training for Women by Brittany Noelle.
Thank you to the author, publisher, and NetGalley for the opportunity to read and review this book. All opinions are completely my own.
5 out of 5 stars for Weight Training for Women by Brittany Noelle.
Thank you to the author, publisher, and NetGalley for the opportunity to read and review this book. All opinions are completely my own.
May 29, 2020
Thank you NetGalley and publishers for an ARC. All opinions are my own.
This is a great book for beginners and novices to weight training. I really enjoyed the introduction and how Noelle got into training. There is great dietary and fitness tips as well. Included with each description is a picture of how to do the exercise. This is very helpful to follow along. I also liked the routine suggestions in the back. Readers will not be disappointed as you can expect an accurate view of weight training.
This is a great book for beginners and novices to weight training. I really enjoyed the introduction and how Noelle got into training. There is great dietary and fitness tips as well. Included with each description is a picture of how to do the exercise. This is very helpful to follow along. I also liked the routine suggestions in the back. Readers will not be disappointed as you can expect an accurate view of weight training.
September 11, 2020
Got this book just in time for Covid19 lockdown and with access to a home gym, it was perfect timing. I found the descriptions and pictures very easy to follow. The listed programs were great for total body training and I was able to build a routine I was able to stick to 3x a week. I've recommended this book to several of my friends and will be encouraging my high school students to use it as part of our school fitness program.
July 18, 2022
This book answers all my questions about weight training, worth my time as personal trainers are worth the money.
I am stronger after 3 weight training + 3 cardio/week *4 weeks. The evidence is that I can easily hold a box of groceries that I couldn’t do before.
Making exercise a habit. #growstronger
I am stronger after 3 weight training + 3 cardio/week *4 weeks. The evidence is that I can easily hold a box of groceries that I couldn’t do before.
Making exercise a habit. #growstronger
November 23, 2023
Very Informative!
Straightforward and practical. Ms. Noelle was concise and thorough in her delivery and explanations. Definitely worth the buy. I feel more knowledgeable about my training.
Straightforward and practical. Ms. Noelle was concise and thorough in her delivery and explanations. Definitely worth the buy. I feel more knowledgeable about my training.
September 26, 2021
Good information
Very Clear description and an interesting read. Includes some workout plans too which I liked. Good explanation for beginners too.
Very Clear description and an interesting read. Includes some workout plans too which I liked. Good explanation for beginners too.
January 10, 2022
Very informative book. Written in simple language. Would be great for anyone interested in weight training. Young or Old.
February 27, 2025
wonderful ideas and well written to explain body functions and workouts.
May 5, 2020
This book gives excellent advice for beginners about how to plan a weight training program for yourself. It talks about the benefits of weight training, how to stay safe and avoid injuries, how to set fitness goals for yourself, and the importance of warm-up and cool-down exercises. There is some advice about nutrition, how to incorporate cardio into your fitness plan, and how to track your progress.
There is an entire chapter just about the equipment and proper gym etiquette. You can also set up a gym at home with the guidelines in this book.
Most of the book is divided into chapters with weight lifting exercises for each area of the body, "Glutes and Hamstrings, Quadriceps and Calves, Chest, Upper Back, Lower Back, Abdominals and Obliques, Biceps and Triceps, and Shoulders."
Then the last chapters have "Total Body Workouts, Upper Body Workouts, and Lower Body Workouts" with lists of exercises to do and how many sets and reps are recommended.
Each chapter includes warm-up and cool-down exercises and stretches, some of which are yoga poses!
Each exercise and stretch has detailed instructions as well as an illustration demonstrating how the exercise should be done. I really love that each one comes with instructions for modifications and variations, so that you can make it easier or harder depending on your needs.
There are also tips for how to lift safely by engaging the correct muscles and keeping your body in proper alignment. Some exercises also have tips for working out at home, and using common objects around the house to replace fancy machines from the gym.
This book has everything you need to get started with weight lifting!
Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts, and are not influenced by anyone.
There is an entire chapter just about the equipment and proper gym etiquette. You can also set up a gym at home with the guidelines in this book.
Most of the book is divided into chapters with weight lifting exercises for each area of the body, "Glutes and Hamstrings, Quadriceps and Calves, Chest, Upper Back, Lower Back, Abdominals and Obliques, Biceps and Triceps, and Shoulders."
Then the last chapters have "Total Body Workouts, Upper Body Workouts, and Lower Body Workouts" with lists of exercises to do and how many sets and reps are recommended.
Each chapter includes warm-up and cool-down exercises and stretches, some of which are yoga poses!
Each exercise and stretch has detailed instructions as well as an illustration demonstrating how the exercise should be done. I really love that each one comes with instructions for modifications and variations, so that you can make it easier or harder depending on your needs.
There are also tips for how to lift safely by engaging the correct muscles and keeping your body in proper alignment. Some exercises also have tips for working out at home, and using common objects around the house to replace fancy machines from the gym.
This book has everything you need to get started with weight lifting!
Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts, and are not influenced by anyone.
May 11, 2020
I have been working out at home rather than spending money and time going to the gym. This pandemic and so many places with stay at home directives have left many of my friends unable to go to the gym. I find myself being asked many questions about my setup. While I want to be helpful, my routine has evolved, and frankly, I am not 100% certain that I am following best practices.
To try to enhance my routine, and perhaps offer some knowledgeable guidance, I turned to Brittany Noelle's book, Contents include chapters on planning, equipment, working different muscle groups, and suggested workout programs. Confession time! I have been much lazier than I imagined, by skipping over warm-up and cool-down time and stretches. I am not sure exactly when I started to think I knew better than the experts, but I am so glad that I have gotten back on track. All the exercises utilize free weights and your body, so if you have an area in your house to devote to the minimal equipment required, you will be ready to go.
I am following the example for those who can train 5 or more days a week, but options exist for those who want to work out less. After several weeks, I feel like I am getting much more out of the time I spend in the gym. Better results with the same time investment equal a win to me. I've also shared some tips with my new stay at home gym friends and have recommended they consider investing in a copy of this book. A great beginner guide or for some of us, a well-needed refresher.
To try to enhance my routine, and perhaps offer some knowledgeable guidance, I turned to Brittany Noelle's book, Contents include chapters on planning, equipment, working different muscle groups, and suggested workout programs. Confession time! I have been much lazier than I imagined, by skipping over warm-up and cool-down time and stretches. I am not sure exactly when I started to think I knew better than the experts, but I am so glad that I have gotten back on track. All the exercises utilize free weights and your body, so if you have an area in your house to devote to the minimal equipment required, you will be ready to go.
I am following the example for those who can train 5 or more days a week, but options exist for those who want to work out less. After several weeks, I feel like I am getting much more out of the time I spend in the gym. Better results with the same time investment equal a win to me. I've also shared some tips with my new stay at home gym friends and have recommended they consider investing in a copy of this book. A great beginner guide or for some of us, a well-needed refresher.
June 24, 2020
This was a nice intro to weight training with free weights. The illustrations are well drawn and show the workouts pretty well and while I've been weight training for a few years, it served as a good reminder of workouts what I hadn't done in quite some time. Sometimes simple is better, and the focus on functional movement is great. The steps are numbered and easily followed, with reminders how to lift safely, how to make it harder, and a fantastic 'home workout hack' that is really perfect during quarantine time. I'd recommend for beginners, or even intermediates who want to revert back to movements they've not done in a while. #WeightTrainingforWomen #NetGalley
April 26, 2020
Good book for any woman regardless of age, body shape, or fitness level. It includes warm-ups, exercises, and stretches for each of the body’s major muscle groups. Each exercise is clearly explained with step-by-step instructions and illustrations.
Reviewed by Comfy Chair Books/Lisa Reigel (April 26, 2020)
ARC provided by publisher via Callisto Publishing Club
Reviewed by Comfy Chair Books/Lisa Reigel (April 26, 2020)
ARC provided by publisher via Callisto Publishing Club
June 12, 2020
Beginners book of workouts for all ages. Exercises are all with free weights that can be done at home or in a gym. This book has detailed instructions and illustrations for each exercise move. It doesn't state specific weight size or reps because that is highly personal. I would recommend e-book so it is accessible while working out.
I received a free copy from Callisto Publishing.
I received a free copy from Callisto Publishing.
May 5, 2020
I received a complimentary copy.
If you are serious about lifting and want to find a good way to start out, this book will give you really easy ideas. The work is way harder and you will need to be prepared.
If you are serious about lifting and want to find a good way to start out, this book will give you really easy ideas. The work is way harder and you will need to be prepared.
June 18, 2020
Good introduction to weight training with illustrations of various exercises and explanations of how to work out safely. Thank you very much to Callisto Publishers for providing me with a copy. A review was not required.
Displaying 1 - 21 of 21 reviews