Workout Plan For Women
Learn How to Lift Weights (and Build Muscle) With This 4-Week Beginner Workout Plan
1
This week you'll start with basic movements to build your strength foundation.
Monday
Tuesday
Wednesday
You're off to a great start and now it's time to give your muscles a rest. Foam roll, stretch, take a yoga class — just do something that will make you feel good.
Thursday
Yes, this is a strength program but it's imperative to give your muscles a rest. Today, you're going to cross-train. Consider doing a light 15-30 minute run, swimming, riding a bike, or using the elliptical.
Friday
The remainder of the workout will be completed as a circuit. Take minimal rest in between exercises (listen to your body) and no more than two minutes of rest in between each round. Complete two to three rounds (if you're feeling completely exhausted after two rounds, stop).
Saturday and Sunday
Congratulations, week one of training is officially complete. If you're feeling tight or sore, take an epsom salt bath, relax in the steam room, roll out, and most importantly, keep moving to loosen up your muscles. If your hips are feeling tight, follow this quick four-move mobility routine.