Alright, Leading Ladies, you’re rocking this fitness journey, and it’s time to level up! You’ve set your health and fitness goals, set a workout schedule, and been logging those cardio sessions, right? If you’re just joining the party, check out my previous fitness posts like, “Let’s Get Physical: Becoming a Cardio Queen”, “How Hard Are You Working?” and “Cardio: Slow and Steady or Fast and Furious?” to catch up—those intensity charts are your Cardio Queen roadmap! Whether you’re crushing your goals or had a few slip-ups, don’t sweat it. It’s a process, not a sprint. You didn’t get here overnight, and you won’t transform overnight either. Baby steps, Baby!

Building healthy habits is a lifelong adventure, and with consistency, determination, and a sprinkle of grit (and a whole lotta grace), you’ll get there. Don’t beat yourself up if you’re not “where you should be”—be stoked you’re not where you used to be! Remember, small steps taken will get you there faster than no steps taken. Now, let’s shift gears and sculpt those shapley muscles to make your body as fierce as your spirit.

Resistance: The Kind You Want in Life

Resistance training (aka strength or weight training) is your ticket to a tight, toned, drop-dead gorgeous figure with joints that don’t creak. Cardio’s awesome for torching calories—keep ruling it, Cardio Queens—and without muscle-strengthening exercises, your body might stay shapeless. Yes, I know some of you are side-eyeing weights, worried about getting “too bulky.” Relax, lady—you don’t have the testosterone to morph into Arnold Schwarzenegger’s prime! What you will get is shapely, sexy, and strong.

Here’s the deal: more muscle equals a faster metabolism. A faster metabolism means you’re burning fat even while snoozing. Forget the “she-man” myth—think defined back, sweeping thighs, and tight arms that don’t flap in the breeze. There are plenty of skinny-but-shapeless folks out there; don’t be one of them. With the right resistance exercises, you can transform a pear shape into an hourglass—something cardio and diet alone can’t do. Tip: Sculpt your body like a pro; resistance is your chisel!

So, Let’s Get Pumped Up!

Let’s Talk Basics

Here’s what you need to dive in:

• A notebook for your exercise log—track it, own it! My workout chart is a gem!
• Optional: Fingerless weightlifting gloves from any sporting goods store for grip and swagger.
• Resistance equipment: Dumbbells (3, 5, 8 pounds are great for beginners), resistance bands, or even milk jugs and cans if you’re DIY-ing it. See My Resources for my fitness faves.
• Motivational music blasting through your headphones—get that heart pumping!

Key Terms to Know

• Reps (Repetitions): One complete motion of an exercise. For a biceps curl, lifting the weight up and lowering it is one rep. For a pushup, moving from up to down and back up is one rep.
• Sets: A group of reps done in a row. Example: 15 biceps curls in a row = 1 set.
• Rest: The breather (30 seconds) between exercises, plus those crucial rest days between workouts when your muscles repair and grow.

Example: A triceps kickback plan might say “2 sets of 12 reps, 30-sec rest” (shorthand: 2×12, 30 secs). That’s 12 kickbacks, rest 30 seconds, repeat once more. Rest days are non-negotiable—your muscles rebuild when you chill. Sneak in cardio or yoga on off-days to keep the flow (check your RPE Chart for 2–3 intensity!).

How Much Weight Is Enough?

For a 12–15 rep set, pick a weight where the last rep feels tough but you maintain proper form—it’s trial and error at first:

• Too light? By the 6th rep, it feels like a breeze. Bump up 2.5–5 pounds for the next set.
• Too heavy? By the 3rd or 4th rep, you’re struggling. Swap for a lighter weight and keep going.
• Log it! Jot down your starting weight in your workout chart or notebook. Every week or two, check if you’re ready to increase by 2.5–5 pounds, using the same guidelines.

A Beginner’s Routine: Circuit Training Kickstart

Let’s dive into a circuit training routine I use with my beginner clients in my Peak Performance Weight Training program. Circuit training mixes it up—you move from one exercise to another, resting 30 seconds between each exercise, hitting different muscle groups. Each exercise completion is a set for that move, and finishing all exercises once is a circuit set. Rest 30 seconds after each circuit before the next round. Confused? no worries, check out the chart below and print out your own!

Why circuits? They’re perfect for beginners, blending strength and cardio (hello, calorie burn!) while keeping your heart rate up (aim for 2–3 RPE, 50%–60% MHR per your THR Chart). Start with 2 circuit sets, adding a 3rd as you get stronger.

Type: Circuit Training
Frequency: 2–3 times a week, with a rest day between (e.g., Mon/Wed/Fri).
Equipment: 3, 5, 8-pound dumbbells (see chart for weights). If new to weight training, skip extra weights and use your body as resistance to ease in.
Sets: 2–3 circuit sets, based on time and fitness level.
Reps: 12–15 (15–25 for Calf Raises).
Rest: 30 seconds between exercises and after each circuit set.

Beginner’s Circuit Routine

Before starting any exercise program, get the green light from your doctor.

Repeat for 2–3 circuit sets, resting 30 seconds after each circuit.

Tips:

• Warm up (1–2 min): Light jogging in place to prep muscles (2–3 RPE).
• Form is king: For each rep, lift weights in 2 seconds (exertion phase), lower in 4 seconds (return phase). Exhale on exertion, inhale on return—don’t hold your breath!
• Rest between exercises: 30 seconds to keep the circuit flowing, then 30 seconds after each circuit—stretch lightly, do cardio bursts (e.g., jumping jacks), or jam to your tunes.
• Cool down: Finish with a full-body stretch (5–10 min) to keep muscles happy.
• Off-days: Hit cardio (check your Fitness Target Zones for 55%–60% MHR) or a yoga class to stay loose.
• Log it: After each workout, note the date, exercises, weights, sets, and reps in your notebook or workout chart. Plan your next session—bump reps, sets, or weight if it’s too easy.

What’s Next?

Your beginner’s circuit is just the start—rock it for 4 weeks, nudging up weight (2.5–5 lbs) or circuits (up to 3) as you get fiercer. But weights are just one instrument in the the strength-training band! Dive into a world of options online on SPBTV—Your Holistic Living Network. Our fitness classes, at SPBTV, are created to keep you challenged and glowing, with expert-led sessions to nail proper form and keep your flow fresh—all online, on your time.

Ready to Get Pumped?

Click here for my Free Peak Performance Training Workout Routine, Learn more and grab my Workout Chart and Intensity Charts to get pumped, and dive into more of my fitness articles here to supercharge your flow!

For more real talk, real tips on health and fitness, sign up for my newsletter and tune in to my podcast, Sharise Uncut.

Now, go get pumped!

~inspired by a life of grit and grace