Popsugar Health & Fitness Workouts Beginner Weightlifting Plan For Women Burn Fat and Build Muscle With This 1-Week Weightlifting Workout Plan 9 June 2021 by Tamara Pridgett Image Source: POPSUGAR Photography / Matthew Kelly If you want to start lifting weights 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 that's suitable for all levels, so grab your dumbbells, your water, and a towel, and get ready to start! For maximal muscle growth and fat loss, we suggest following this program for four weeks. After that, start to increase your weights and graduate to tougher movements so you can keep challenging yourself. PS: Don't forget to warm up before every workout and cool down after, and check out this guide if you need help choosing the right weight. Related: Lifting Weights but Not Losing Fat? A Trainer Explains Why — and How to Fix It Monday: Legs and Core Image Source: POPSUGAR Photography / Matthew Kelly 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: two sets of 10 reps Lateral Band Walk: two sets of 10 reps each direction Dumbbell Squat: four sets of 12 reps Dumbbell Walking Lunge: 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: 30 seconds Scissor Kick: 30 seconds Mountain Climber: 30 seconds 1 / 8 Tuesday: Arms Image Source: POPSUGAR Photography / Matthew Kelly 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: four sets of eight reps Dumbbell Bench Press: three sets of 12 reps Renegade Row: three sets of 10 reps Bicep Curl and Overhead Press: four sets of 12 reps 2 / 8 Wednesday: Cardio Image Source: POPSUGAR Photography / Matthew Kelly Complete one of the following 30-minute cardio workouts: 30-Minute HIIT Treadmill Workout 30-Minute StairMaster Workout 30-Minute Elliptical Workout 30-Minute Bike Workout 3 / 8 Thursday: Stretch and Recover Image Source: POPSUGAR Photography / Matthew Kelly You're already halfway through the week, so it's time for some recovery. Foam roll for 10 minutes. If you're feeling sore, we suggest taking an Epsom salt bath. Be sure to hydrate during and after. 4 / 8 Friday: Total-Body Conditioning Image Source: POPSUGAR Photography / Matthew Kelly 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: 12 reps on each leg Burpee With a Tuck Jump: 10 reps Dumbbell Squat, Curl, and Press: 15 reps 5 / 8 Saturday: Yoga or Mobility Image Source: POPSUGAR Photography / Matthew Kelly 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 Yoga Sequence For Runners 4 Moves For People With Extremely Tight Hips 6 / 8 Sunday: Rest Image Source: POPSUGAR Photography / Matthew Kelly 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! 7 / 8 8 / 8 Trainer TipsStretching SequencesDumbbell WorkoutsFitness TipsBodyweight ExercisesArm WorkoutsBeginner WorkoutsLeg WorkoutsBack ExercisesAb Workouts