Gym 101: The “Not Just Glutes & Treadmill” Guide for Girls Who Lift

💬 So You’ve Made It This Far… Guess You’re Actually Into This Blog

And nope—I haven’t forgotten about the girls.

It’s finally time to smash the usual myths (and trust me, there are way more than three, but I don’t want to put you to sleep 😴).

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Myth #1: “Lifting Makes You Bulky”

 

“What she thinks will happen after touching a dumbbell once…”

False.

We guys spend years training, eating clean, tracking macros, taking supplements—just to build a bit of muscle.

Women have way less testosterone.

Those fitness influencers you see online?

They’ve:

• Trained for over a decade

• Won the genetic lottery

• (…And let’s be real, you don’t know what’s going on behind the screen 😅)

 

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Myth #2: “Cardio Is the Only Way to Lose Weight”

 

“Trying to outrun a donut-filled weekend 🥲”

Only doing cardio = endless hours running toward… a flatter version of yourself, with no tone.

In fact, cardio alone can burn muscle.

✅ The truth:

• More muscle = more calories burned at rest

• Cardio burns during

• Weights burn after

 

✨ Secret tip: Glutes aren’t built on the treadmill in 5 sweaters. They’re built with iron.

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Myth #3: “Eat as Little as Possible to Lose Fat”

 

“Fueling a deadlift session with 3 lettuce leaves 💀”

Nope. Eat too little and:

• You’ll tank your metabolism

• You’ll ruin your workouts

 

I’ll dive deeper into healthy nutrition and supplements in a future blog—stay tuned! 👀

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Let’s Talk Training Now!

 

This plan is for the strong girls—no fluff, no stereotypes.

We’re going multi-frequency, because science says:

➡️ Beginners grow better when each muscle group is hit more than once a week.

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Weekly Split Breakdown

 

⚠️ Warm up. Cool down. Respect the form.

Don’t skip the boring stuff—your joints, your gains, and your future self will thank you.

Wanna do it right? 👉 BLOG 3!!!! got you covered. 😎

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💪 Lower A – Hamstrings + Glutes Focus

 

• Romanian Deadlifts – 3×6–8

• Hip Thrusts – 3×6–8

• Seated Leg Curl – 3×8–12

• Abductors Superset – 3×6–12

• (Optional) Calf Press – 3×6–12

 

💪 Upper A – Back & Biceps (with reminders)

 

• Assisted Pull-Ups / Lat Pulldown – 3×6–8

• Seated Row – 3×8–12

• Rope Face Pulls – 3×10–15

• Incline Bicep Curls – 3×8–12

  + Mini Sets

• Dumbbell Chest Press / Push-Ups – 2×12–15

• Tricep Pushdowns – 2×12–15

 

💪 Lower B – Quads + Glutes

 

• Squats or Leg Press – 3×6–8

• Bulgarian Split Squats – 3×6–8

• Leg Extensions – 3×8–12

• Hyperextensions – 3×8–12

• Adductors – 3×6–12

 

💪 Upper B – Chest, Shoulders & Triceps

 

• Dumbbell/Barbell Chest Press – 3×6–8

• Shoulder Press – 3×6–8

• Lateral Raises – 3×10–15

• Tricep Pushdowns – 3×8–12

  + Mini Sets

• Single-Arm Dumbbell Row – 2×12

• Hammer Curls – 2×12

 

✨ Secret tip: Add 1–2 cardio sessions on separate days — max.

You know… 4 workouts + 2 cardio = 6.

You do want a rest day, right? 😛

what about abs?

Sprinkle in 5–10 minutes after any session, 2–3 times a week.

No need to overthink it—planks, leg raises, cable crunches. Pick your fighters. 😎

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Mobility Warm-Up (from Blog 3)

 

• Cat-Cow

• World’s Greatest Stretch

• Leg Swings

• Hip Circles

• Knee-to-Wall Drill

 

⏱️ 10–15 mins, then warm-up sets before your lifts.

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Rest Guidelines

 

• Compounds: 2–3 minutes

• Isolations: 90 seconds or less

 

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Final Takeaways

 

🚀 Women should lift weights—period.

🧠 Cardio + strength + mobility = best combo

🍽️ Eat well, fuel performance

💪 Train smart, not just hard

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📱

My Socials

 

TikTok: @AlphaReps

Instagram: @manu.fit95

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Comment below girls, support me!

 

Which myth did you believe before reading this?

Or what’s your current split? Let’s chat 👇