My Weight Lifting Program

So basically to build strength, weight bearing exercises are important. Many studies are pointing to the fact that weight training has a lot of positive benefits, increases HGH (human growth hormone), burns calories and repairs muscles for hours and even days after working out. This is why it’s important to make sure you have enough rest days.


In looking for a simple weight lifting program, I couldn’t find one super easily that fit exactly what I was looking for. I’ve done enough lifting and training over the years and enough different kinds of workouts including a weight training class in college,  that I had a pretty good idea of what I wanted to do. So I have developed my own weight lifting workout and weekly workout.

Basically the body can be divided into 3 main muscle groups – Upper Body, Lower Body and Abs. Abs can be worked daily, upper body and lower body can be worked 2- 3 times per week with at least 1 rest day in between workouts. You can work them both together on the same day or alternate workouts between upper and lower body.

I am going to focus on heavier weights doing 3 sets of 8-12 reps of a weight I can lift no more than 15 reps of with a 30 seconds of rest in between. I will probably do weight training just twice a week.  To start I will do one day of upper body and one day of lower body.

I will be incorporating HIIT workouts, yoga and pilates as well throughout the week.

Here is the weight workout I’ll be doing for the next few weeks:

Upper Body

  • Chest- press or fly
  • Back – Rows 
  • Shoulder- Press, extensions
  • Bicep – Curls
  • Triceps – dips, extensions

Lower Body

  • Squats
  • Lunges
  • Deadlifts
  • Calves


  • Follow along videos
  • Pilates
  • Yoga

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