Strength Training Program for Men and Women

In the world of exercise and fitness, a 12-week strength training program for men and women dominates the landscape. You might have seen them in fitness magazines, over the years. So, are they successful? Yes, they are. But we're going to tell you an important secret: it doesn't always take 12 weeks to do a weight loss strength training program for women or men. 

Not that you're going to be a seasoned vet in just 4 weeks, but if you can only get the starting month under your belt, you will easily cross the proverbial hump, where so many people struggle, and eventually give up, and lay the groundwork for a lifetime of strength and muscle gains.

We have designed the best strength training program for men and women, respectively. It does not matter if you are looking for strength training for weight loss or a strength training program for beginners, the given workouts can be easily modified to meet the needs of everyone from beginners to professionals with specific goals in mind. Moreover, even if you have been absent from the gym for months, the following programs will get you back up and on the track in a few weeks. So, let us get to work together: 

Strength Training Program for Men

strength training program for men

If you are looking for a program that is modified according to the push-pull legs (PPL) routine, then this is the best strength training program for men that you can find. Plus, this program includes more volume for arms, shoulders, and the chest. 

You can also use a weightlifting belt for more difficult lifting exercises like a barbell deadlift. Weightlifting belts offer extra support to the spine, protect it from the risk of injuries, and provide you with the right kind of form, you need, to carry out an exercise effectively.

Also Read: The Definitive Weightlifting Belts Guide

Day No. 1

Monday - Push

Exercises 

Sets 

Reps 

Barbell Bench Press (+warm up)

3 hard sets

4 - 6

Incline Barbell Bench Press

3 hard sets

4 - 6

Dumbbell Bench Press

3 hard sets

4 - 6

Triceps Push Down

3 hard sets

4 - 6

Day No. 2

Tuesday - Pull and Calves

Exercises 

Sets 

Reps 

Barbell Deadlift (+warm up)

3 hard sets

4 - 6

One-Arm Dumbbell Row

3 hard sets

4 - 6

Lat Pull Down (Wide-Grip)

3 hard sets

4 - 6

Leg Press Calf Raise

3 hard sets

8 - 10

Day No. 3

Wednesday - Upper Body and Core

Exercises 

Sets 

Reps 

Seated Dumbbell Press (+warm up)

3 hard sets

4 - 6

Dumbbell Side Lateral Raise

3 hard sets

8 - 10

Dumbbell Rear Lateral Raise (Seated)

3 hard sets

8 - 10

Cable Crunch

3 hard sets

8 - 10

Day No. 4

Thursday - Legs

Exercises 

Sets 

Reps 

Barbell Back Squat (+warm up)

3 hard sets

4 - 6

Leg Press

3 hard sets

4 - 6

Lying Leg Curl

3 hard sets

8 - 10

Seated Calf Raise

3 hard sets

8 - 10

Day No. 5

Friday - Upper Body and Core

Exercises 

Sets 

Reps 

Close-Grip Bench Press (+warm up)

3 hard sets

4 - 6

Barbell Curl

3 hard sets

4 - 6

Seated Triceps Press

3 hard sets

4 - 6

Dumbbell Hammer Curl

3 hard sets

4 - 6

Captain’s Chair Leg Raise

3 hard sets

8 - 10

Strength Training Program for Women

strength training for women

For women, choosing a new strength training program can be a very frustrating and intimidating process because of all the wrong workout recommendations given to them over the years. With all the wrong information out there, it is difficult to discover something that actually works.

This training program is perfect for every woman whether she is looking for a strength training program for women to lose weight or a beginner strength training program for women. 

For exercises, like Romanian deadlift and incline skull crusher, in which you feel extra stress on your wrists, you can wear wrist wraps. Wrist wraps provide extra stability and support to the forearm, wrist, and the hand. They also help with exercises performed to increase grip strength

Day No. 1

Monday - Legs and Glutes

Exercise 

Sets

Reps 

Squat

3 - 4

6 - 12

Dumbbell Lunge

2 - 3

12 - 15

Dumbbell Step Up

2 - 3

12 - 15

Barbell Hip Thrust

3

6 - 12

Glute Cable Kickback

2 - 3

12 - 15

Cardio Exercise

Do 15 minutes of HIIT exercise on a stationary bike.

Day No. 2

Tuesday - Back and Arms

Exercises 

Sets 

Reps 

Pull Downs

3 - 4

6 - 12

One Arm Dumbbell Row

2 - 3

12 - 15

Seated Cable Row

2 - 3

12 - 15

Dumbbell Curl

3

12

Tricep Overhead Extension

3

12

Cable Curl

3

15

Cable Press Down

3

15

Cardio Exercise

Do 30 minutes of moderate intensity on a stair mill.

Day No. 3

Wednesday - Legs and Glutes

Exercises 

Sets 

Reps 

Goblet Squat

3 - 4

6 - 12

Romanian Deadlift

2 - 3

12 - 15

Dumbbell Stiff Leg Deadlift

2 - 3

12 - 15

Smith Machine Sumo Squats (Glute Focus)

3

6 - 12

Glute Kick Back

3

15

Cardio Exercise

Do a 30-min low intensity workout on a treadmill at an incline of 10-15%. 

Day No. 4

Thursday - Chest and Shoulders

Exercises 

Sets 

Reps 

Dumbbell Bench Press

3 - 4

6 - 12

Incline Dumbbell Press

2 - 3

12 - 15

Machine Chest Fly

2 - 3

12 - 15

Seated Dumbbell Press

3 - 4

6 - 12

Lateral Raise

2 - 3

12 - 15

Cardio Exercise

Do 15 minutes of HIIT exercise on a stationary bike or a rower.

Day No. 5

Friday - Legs and Arms

Exercises 

Sets 

Reps 

Deadlifts

3 - 4

6 - 12

Good Mornings

2 - 3

12 - 15

Leg Extensions

2 - 3

12 - 15

Incline Dumbbell Curl

3

12

Incline Skull Crusher

3

12

Cardio Exercise

Do 30 minutes of moderate intensity on a stair mill.

The Weekend (Optional)

Incorporate some light activity in your weekends. Take recovery walks and do some optional abs workout. 

Saturday and Sunday - Optional Abs

Exercises 

Sets 

Reps 

Plank

3

20 seconds holds

Lying Floor Leg Raise

3

10

Crunches

3

20

Side Crunches

2

15 on each side

To raise the overall amount of calories burned per day, we have also added some cardio exercise sessions that you can perform either in the mornings or after that day's training. However, if you are constrained by time, they are not necessary to do in order to see success in this workout routine.

Also read: Strength Training for Runners | Complete Guide, Benefits, and Mistakes 

Do Not Overlook Diet and Nutrition

No matter how hard and frequently you work out in the gym, if you don't eat the right kind of food at the right time, all your work will go in vain. We have compiled some nutritional tips and diet secrets for you to follow for strength training for fat loss or other goals. Moreover, if you do not eat healthily, you will not get either chiselled or strong. 

Here are some tried and tested approaches that have been shown to offer great results, and you can add these to your weight loss strength training program for men and women, respectively.

Drink Enough Water

    Adequate hydration is important when it comes to strength training and health in general. Water makes up about 80% of human bodies, and we need water to carry out even the most simple physiological processes. Without sufficient quantities of water in our system, we put ourselves at the risk of dehydration that can impair our athletic efficiency and overall health.

    When we work out, we sweat and lose essential electrolytes. That's why it's crucial to remain hydrated during training, to replenish the fluids, minerals, and electrolytes that we lose during training.

    drink more water

    Invest in High-Quality Whey Protein

      If you want to burn excess fat and build muscle, then you need to invest in whey protein apart from consuming the best foods for muscle growth.

      Whey protein shakes are great for strength training because one shake contains about 30g or more of protein per serving. They are easy to prepare, taste nice, and are full of other nutrients which our muscles rely on.

      High quality whey protein

      Do Not Ignore Protein

        Protein is essential for muscle development and repair. If you want to get toned, you need to ensure that you take enough protein every day.

        Opt for about 0.6 – 1g of protein per pound of your body weight, distribute it uniformly across the day. Look for lean sources like chicken, fish, turkey, eggs, nuts, grains, grass-fed red meat, and dairy.

        Protein foods for strength training

        Do Not Forget the Veggies 

          You also need to consume plenty of vegetables to get the most out of strength training. Vegetables are packed with digestive-friendly dietary fibre and are rich in minerals, antioxidants, and vitamins.

          Don't just depend on multi-vitamin supplements when it comes to the matter of nutrient intake. Make sure that you consume more than enough fresh vegetables every day.

          Vegetables for strength training

          For more tips to stay healthy and in shape, read: How To Stay Fit & Healthy With These Simple Tips.

          Wrapping It Up

          Whether you are an experienced gym-goer or a newbie looking for a strength training program for beginners, fitness workouts tailored to your level of expertise will help you move towards your strength and muscle goals. Over time, you will notice that your body reacts better to some exercises better than others, allowing you to change your workout accordingly. 

          A proper strength training regimen and healthy eating habits are the best way to get in the best shape, no matter what your level of experience is.

          Also read our Strength Training 101 Ultimate Guide

          Images source: Shutterstock