Women's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

33 ratings

Workout Summary

This beginner women's workout plan is designed for women just starting out (or just getting back into) following a fitness routine to get in shape. A lot of people try to do too much too soon, and end up either hurting themselves or being too sore after a single workout to get back in the gym the... more

This beginner women's workout plan is designed for women just starting out (or just getting back into) following a fitness routine to get in shape. A lot of people try to do too much too soon, and end up either hurting themselves or being too sore after a single workout to get back in the gym the next time.

While you don't want to over-do it, you DO need to get sweating! You're going to feel the burn with this workout, and look forward to coming back feeling it again when you have your next workout day.

This workout plan will ease you into a great routine, and start preparing you to take your fitness to a whole new level! Once you're used to setting time aside to work out and putting some effort in, you'll be stepping it up in no time!

Women's Beginner Workout Goals

The goal of this women's exercise routine is an emphasis on muscle tone and tightness, fat loss, and improved cardiovascular endurance and NOT on gaining a lot of muscle or becoming a bulky bodybuilder. Sometimes women shy away from lifting weights because they don't want to pack on loads of muscle.

Unless you're specifically training (and eating) like a bodybuilder, there's no need to worry about bulking up. Lifting will help you burn fat and get the shape you want for your body, and you will feel great too!

Get fit starting now!

You've got plenty of excuses not to exercise, but it's time to put those behind you! We've put together this women's workout to introduce you to your new healthy and active lifestyle. All you have to do is commit yourself to putting in the work!

If you are a woman that wants a great beginner workout plan that can help you ease into a workout schedule and help you see great results, get started on this women's beginner workout routine today!

Women's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

33 ratings
Women's Beginner Workout Plan

Women's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner

33 ratings

Workout Summary

This beginner women's workout plan is designed for women just starting out (or just getting back into) following a fitness routine to get in shape. A lot of people try to do too much too soon, and end up either hurting themselves or being too sore after a single workout to get back in the gym the... more

This beginner women's workout plan is designed for women just starting out (or just getting back into) following a fitness routine to get in shape. A lot of people try to do too much too soon, and end up either hurting themselves or being too sore after a single workout to get back in the gym the next time.

While you don't want to over-do it, you DO need to get sweating! You're going to feel the burn with this workout, and look forward to coming back feeling it again when you have your next workout day.

This workout plan will ease you into a great routine, and start preparing you to take your fitness to a whole new level! Once you're used to setting time aside to work out and putting some effort in, you'll be stepping it up in no time!

Women's Beginner Workout Goals

The goal of this women's exercise routine is an emphasis on muscle tone and tightness, fat loss, and improved cardiovascular endurance and NOT on gaining a lot of muscle or becoming a bulky bodybuilder. Sometimes women shy away from lifting weights because they don't want to pack on loads of muscle.

Unless you're specifically training (and eating) like a bodybuilder, there's no need to worry about bulking up. Lifting will help you burn fat and get the shape you want for your body, and you will feel great too!

Get fit starting now!

You've got plenty of excuses not to exercise, but it's time to put those behind you! We've put together this women's workout to introduce you to your new healthy and active lifestyle. All you have to do is commit yourself to putting in the work!

If you are a woman that wants a great beginner workout plan that can help you ease into a workout schedule and help you see great results, get started on this women's beginner workout routine today!

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Treadmill
  • Dumbbells
  • Flat Bench
  • Cable Machine
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Abs / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Chest / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Abs / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Chest / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.

Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Hamstrings secondary Lats secondary Forearms secondary Quads primary Glutes primary Abs primary Chest primary Triceps primary Middle back primary Biceps primary Shoulders primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Treadmill
  • Dumbbells
  • Flat Bench
  • Cable Machine

2,074 people started this plan

16 Reviews

  • Thumb
    Jodie Mason
    almost 4 years ago
    #

  • Thumb
    Jenny
    almost 4 years ago
    #

  • sweet shirley
    over 3 years ago
    #

    3 stars

  • MarieKing
    over 3 years ago
    #

    I wish it had more days to work out though

  • TylerS
    over 3 years ago
    #

    It's recommended for 30 days, but if you're feel the need for a change, you can switch it up any time!

    I would recommend the Jordin Sparks workout plan to keep your progress going: http://www.weighttraining.com/workout-plans/jordin-sparks-workout-plan

  • komooltata
    over 3 years ago
    #

  • Crystal
    over 3 years ago
    #

    Great plan for someone just starting to work out!

  • Beck
    about 3 years ago
    #

  • DinerKate
    about 3 years ago
    #

  • Ranjeet
    about 3 years ago
    #

    Need lots of dedication and motivation soon going to see if I got my luck back hope so very soon let you friends know if iwin or lose good luckπŸ˜πŸ’“πŸ’™πŸ’œπŸ’šπŸŽΆπŸ‘

  • mtr
    about 3 years ago
    #

  • mtr
    about 3 years ago
    #

    realy simple

  • tittyBritty
    about 3 years ago
    #

  • singglory
    over 2 years ago
    #

    Good work out for someone just starting, which I am!

  • Elizad
    7 months ago
    #

    I really like this plan. I've had situations where some weight training plans were too much too soon or my gym didn't have bars, machine frames small enough for me for certain prescribed exercises. No such problems here. I amp it up a bit by doing a 20min treadmill jog instead of a treadmill walk so it is a little more challenging.

    Looking forward to exploring other plans for women once I complete this.

Women's Beginner Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Treadmill
  • Dumbbells
  • Flat Bench
  • Cable Machine

2,074 people started this plan