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.
- Glute Bridge [9]: two sets of 10 reps
- Lateral Band Walk [10]: two sets of 10 reps each direction
- Dumbbell Squat [11]: four sets of 12 reps
- Dumbbell Walking Lunge [12]: three sets of 10 reps on each leg
Core
Complete two sets of the following exercises. Take one minute of rest in between each set.
- High Plank [13]: 30 seconds
- Scissor Kick [14]: 30 seconds
- Mountain Climber [15]: 30 seconds
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.
- Push-Up [16]: four sets of eight reps
- Dumbbell Bench Press: three sets of 12 reps
- Renegade Row [17]: three sets of 10 reps
- Bicep Curl and Overhead Press [18]: four sets of 12 reps
Wednesday: Cardio
Complete one of the following 30-minute cardio workouts:
- 30-Minute HIIT Treadmill Workout [19]
- 30-Minute StairMaster Workout [20]
- 30-Minute Elliptical Workout [21]
- 30-Minute Bike Workout [22]
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.
- Mountain Climber: 30 seconds
- Reverse Lunge With a Knee Drive [25]: 12 reps on each leg
- Burpee With a Tuck Jump [26]: 10 reps
- Dumbbell Squat, Curl, and Press [27]: 15 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.
- Beginner Yoga Sequence [28]
- Yoga Sequence For Runners [29]
- 4 Moves For People With Extremely Tight Hips [30]
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!