optimize your weight training for ultimate results

I can’t wait to explain how i’ve optimized my weight training for ultimate results. No need to spend hours in the gym or overcomplicating your fitness with “body confusion” or diverse styles of workouts. All you need is a set of 50 lb adjustable dumbells (or a set of dumbells and space to grow your collection) to give yourself an excellent workout to tone up in just three days a week. If you have access to a gym or squat rack, or more time you want to devote, even better!

my weight training journey

Long story short, I checked out this book from my library and it revolutionized how I saw weight lifting. I was taught in college to use workout machines, and to lift 3 sets of 10-12 reps. I saw some results when I did it back then, but something never really clicked. It also seemed kind of boring. I always remembered my time in the gym and enjoyed lifting and feeling strong, but it felt a little bit aimless to be honest.

Then I worked out at a Planet Fitness with some friends after work. It was tough to go, in the winter it was dark, and it still felt aimless. Go, throw around some weights with little or no routine or objective, just whatever my friend wanted to work on. Again, I saw some results but nothing remarkable. It felt good to move my body, but it wasn’t something I felt drawn to being consistent about.

Then insert the book I bought for my husband two years ago for Christmas. He was hooked. He said this clicked for him, and he finally understood the science behind weightlifting. So I read the women’s version and wow. Less reps, a formula for when to increase the weight… ok this has some guidelines for me to go by and it logically made sense!

en route to ultimate results

So I bought myself a tiny flip notebook, and got started. I had purchased a set of adjustable 50lb dumbells as I live in an apartment in a two family house we own. My husband has the flexibility of going to the gym, but being a mom I just feel like it doesn’t work out practically for me, and I’ve always loved at home workouts anyways for the convenience and NO EXCUSES!

The book also includes a great nutrition plan, which is so important because you can’t out-exercise a bad diet to lose weight.

I feel great, and I have incorporated more cardio with walking or now that it’s winter, grow with jo walking workouts. No, I am not completely ripped, but I have a maintainable lifestyle and I am heading in the right direction towards meeting my goals. I am strong and need less visits to the Chiropractor and have way less minor injury hanging me up. I lose weight consistently at a half pound a week, which no, doesn’t mean you’re going to be dropping ten pounds in a month, but does mean you will be more likely to maintain weight loss in the end.

you can still lift heavy with what most would consider limitations, especially as a beginner

If you have the ability to go to the gym or have access to a squat rack you can follow very clearly the workouts in the book. For myself, I look up at home alternatives to the suggested exercises and do those. Sometimes this means using dumbells for chest press twice in a workout, but with different rep counts. Normally one exercise would be using the barbell.

What my weight training for ultimate results looks like:

Monday: Push

Warm up sets of my first exercise: 50% max 10 reps, 50% max 12 reps, 75% max 4 reps, Max 1 rep. 1 minute rest in between, with a two min rest at the end.

Bench Press: 6-8 reps for 3 sets

Incline Bench Press: 6-8 reps for 3 sets

Bench Press: 8-10 reps for 3 sets

Dips: 8-10 reps for 3 sets

Wednesday: Pull

Warm up sets of my first exercise: 50% max 10 reps, 50% max 12 reps, 75% max 4 reps, Max 1 rep. 1 minute rest in between, with a two min rest at the end.

Deadlift: 6-8 reps for 3 sets

Dumbell Row: 6-8 reps for 3 sets

Pullover: 8-10 reps for 3 sets

Alternating Curl: 8-10 reps for 3 sets

Friday: Legs

Warm up sets of my first exercise: 50% max 10 reps, 50% max 12 reps, 75% max 4 reps, Max 1 rep. 1 minute rest in between, with a two min rest at the end.

Squat: 6-8 reps for 3 sets

Deadlift: 6-8 reps for 3 sets

Split Lunge: 8-10 reps for 3 sets

Lunge: 8-10 reps for 3 sets

Once I can hit 9 or 11 reps respectively in the major and minor exercises, I increase my weight. What a simple formula!

This routine changes every 6-8 weeks, and I take a week off in between changing up the exercises a bit. I don’t have too much variety from being at home and i’m always doing deadlifts and usually squats (because they are SO good for you) but I don’t get bored, I’m always working toward going up in my sets and it feels good knowing i’m really challenging my muscles and working hard. A year in and I can actually (not literally) throw around the 50lb dumbells when I couldn’t even budge them an inch when I got them. I’m still feeling challenged despite gaining so much strength!

WiLL I GET BULKY?

Contrary to common belief, lifting heavy and really challenging your muscles doesn’t contribute to getting bulky, but will contribute to you gaining strength and building shape for your body. Even Victoria’s secret models with their lean figures lift heavy! The leanness will come from following a macro based diet plan. Read here for how I’ve followed this journey, imperfectly, and for the first time in my life felt in control of my weight and learned a wealth about what my body actually needs to fuel itself.