POPSUGAR UK

Burn Fat and Build Muscle With This 1-Week Weightlifting Workout Plan

09/06/2021 - 05:40 PM

If you want to start lifting weights [1] more often but have no idea what to do in the gym, we've got you covered. We've created this one-week weightlifting plan [2] that's suitable for all levels, so grab your dumbbells, your water, and a towel, and get ready to start! For maximal muscle growth [3] and fat loss [4], we suggest following this program for four weeks. After that, start to increase your weights [5] and graduate to tougher movements so you can keep challenging yourself.

PS: Don't forget to warm up [6] before every workout and cool down [7] after, and check out this guide if you need help choosing the right weight.

Monday: Legs and Core

Legs

Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. If you're a beginner, use your bodyweight when applicable or 3- to 5-kilogram dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.

Core

Complete two sets of the following exercises. Take one minute of rest in between each set.

Tuesday: Arms

Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. Be sure to challenge yourself with the weight.

Wednesday: Cardio

Complete one of the following 30-minute cardio workouts:

Thursday: Stretch and Recover

You're already halfway through the week, so it's time for some recovery. Foam roll [23] for 10 minutes. If you're feeling sore, we suggest taking an Epsom salt bath [24]. Be sure to hydrate during and after.

Friday: Total-Body Conditioning

Complete three to four sets of the following circuit. Take little to no rest in between each exercise and three minutes of rest in between sets. If you're a beginner, use your bodyweight when applicable or 3- to 5-kilogram dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.

Saturday: Yoga or Mobility

Take today to stretch and/or work on your mobility. Follow one of the workouts below, or come up with your own flow. If yoga isn't your thing, foam roll and stretch for a minimum of 10 minutes.

Sunday: Rest

You've been putting in work all week long, so use today to rest and reset for next week. No workout necessary: go on a walk, hang out with your friends, and do what makes you happy!


Source URL
https://www.popsugar.co.uk/fitness/Beginner-Weightlifting-Plan-Women-45006237