Workout Program Overview
This 8-week workout plan is designed for beginner women to build strength using four key movement patterns: push, pull, squat, and hinge. These are the basic moves you’ll rely on to strengthen multiple muscle groups at once and build a solid foundation.
Workout Schedule
Use the Program Schedule along with the Workouts to know exactly what workout to do each day.
*With each week, consider increasing reps, time or weight to keep workouts challenging and promote overall fitness progress.
| Week 1 Days 1-7 | |
|---|---|
| 1 | Full Body A |
| 2 | Rest |
| 3 | Full Body B |
| 4 | Rest |
| 5 | Full Body C |
| 6 | Rest |
| 7 | Rest |
| Week 2 Days 8-14 | |
|---|---|
| 8 | Full Body A |
| 9 | Rest |
| 10 | Full Body B |
| 11 | Rest |
| 12 | Full Body C |
| 13 | Rest |
| 14 | Rest |
| Week 3 Days 15-21 | |
|---|---|
| 15 | Full Body A |
| 16 | Rest |
| 17 | Full Body B |
| 18 | Rest |
| 19 | Full Body C |
| 20 | Rest |
| 21 | Rest |
| Week 4 Days 22-28 | |
|---|---|
| 22 | Full Body A |
| 23 | Rest |
| 24 | Full Body B |
| 25 | Rest |
| 26 | Full Body C |
| 27 | Rest |
| 28 | Rest |
| Week 5 Days 29-35 | |
|---|---|
| 29 | Full Body A |
| 30 | Rest |
| 31 | Full Body B |
| 32 | Rest |
| 33 | Full Body C |
| 34 | Rest |
| 35 | Rest |
| Week 6 Days 36-42 | |
|---|---|
| 36 | Full Body A |
| 37 | Rest |
| 38 | Full Body B |
| 39 | Rest |
| 40 | Full Body C |
| 41 | Rest |
| 42 | Rest |
| Week 7 Days 43-49 | |
|---|---|
| 43 | Full Body A |
| 44 | Rest |
| 45 | Full Body B |
| 46 | Rest |
| 47 | Full Body C |
| 48 | Rest |
| 49 | Rest |
| Week 8 Days 50-56 | |
|---|---|
| 50 | Full Body A |
| 51 | Rest |
| 52 | Full Body B |
| 53 | Rest |
| 54 | Full Body C |
| 55 | Rest |
| 56 | Rest |
Workouts
| Full Body A | |
|---|---|
| Warm Up | Execution |
| Bodyweight Squat | 1 x 30 Sec |
| Band Pull Apart | 1 x 1 Min |
| Glute Bridge Walkout | 1 x 30 Sec |
| Main Exercise | Execution |
| Trap Bar Squat | 2 Sets, 6-8 Reps |
| Cable Pull Throughs | 2 Sets, 8-10 Reps |
| Band-Assisted Chin-Up | 2 Sets, 6-8 Reps |
| Barbell Bench Press | 2 Sets, 6-8 Reps |
| Stability Ball Leg Curl | 1 Set, 8-10 Reps |
| Bodyweight Glute Bridge | 1 Set, 10-15 Reps |
| Cool Down | Execution |
| Child's Pose | 1 x 1 Min (30sec each side) |
| Lying Hamstring Stretch | 1 x 1 Min (30sec each side) |
| Full Body B | |
|---|---|
| Warm Up | Execution |
| Cat Cows | 1 x 1 Min |
| Frog Squat | 1 x 30 Sec |
| Resistance Band Face Pulls | 1 x 30 Sec |
| Main Exercise | Execution |
| Incline Dumbbell Row | 2 Sets, 6-8 Reps |
| Dumbbell Goblet Squat | 2 Sets, 6-8 Reps |
| Standing Dumbbell Front Raises | 1 Set, 8-10 Reps |
| Cable Y Raise | 2 Sets, 10-12 Reps |
| Cable Hip Abduction | 1 Set each side, 8-10 Reps |
| Kettlebell Swing | 2 Sets, 10-15 Reps |
| Cool Down | Execution |
| Half Kneeling Hip Flexor Stretch | 1 x 1 Min (30sec each side) |
| Shoulder to Floor Stretch | 1 x 1 Min (30sec each side) |
| Full Body C | |
|---|---|
| Warm Up | Execution |
| Single Leg Deadlift (Bodyweight) | 1 x 30 Sec (15sec each side) |
| YTW | 1 x 1 Min |
| Incline Push Up | 1 x 30 Sec |
| Main Exercise | Execution |
| Reverse Hyperextension | 2 Sets, 8-10 Reps |
| Barbell Bench Press | 2 Sets, 6-8 Reps |
| Dumbbell Front Squats | 2 Sets, 6-8 Reps |
| T-bar Rows | 2 Sets, 6-8 Reps |
| Standing Dumbbell Curl | 1 Set, 8-10Reps |
| Dumbbell Skull Crushers | 1 Set, 8-10Reps |
| Cool Down | Execution |
| Straddle | 1 x 1 Min |
| Cat Cow | 1 x 1 Min |
Workout Program Tips
- Train close to failure. You’ll know you’re near failure when your rep speed slows. Many underestimate how close they are to failure, leading to suboptimal gains.
- Rest 2-3 minutes between sets to let fatigue subside, allowing you to start the next set fresh and give full effort.
Workout Program Common Mistakes
- Thinking You’re Not Doing Enough
Beginners often think they need to feel exhausted for a workout to be effective. Focus on consistency, not overexertion – progress comes gradually. - Not Pushing Yourself
Track your workouts with a training log. Gradually increase weights and reps to challenge yourself and ensure consistent gains. - Poor Form
Focus on good form. Explode during the lifting phase and control the lowering phase. Consistent form leads to better results and fewer injuries. For a comprehensive guide on the proper form for each exercise, refer to our exercise videos by clicking on the exercise name under the Workout Plan section.
Fueling Your Workouts with Good Nutrition
For this beginner workout routine for women, good nutrition is key to building strength and muscle and staying energized. Focus on eating balanced meals with protein, carbs, and healthy fats to support your body through each workout. With Trainest, you can track your meals making it easier to meet your nutrition goals throughout the program. If you want to learn more about Trainest’s nutrition features, you can visit this page.
Progress Tracking
Tracking your progress in this beginner workout plan for women will help you see your hard work pay off. Take body weight and body measurements (arms, waist, hips, and thighs) every couple of weeks and snap some progress photos to see your body change over time. With Trainest, it’s easy to keep all your measurements and photos in one place, so you stay motivated and on track throughout the 8 weeks. You can visit this page to explore the features.
Conclusion
In just 8 weeks, this beginner workout for women will help you build a solid foundation of strength, muscle, and confidence. By focusing on full-body, compound movements, you’ll develop balanced muscle growth and improve overall fitness. Stick to the plan, prioritize recovery, and remember to push yourself without overdoing it. Consistency is key – follow the program, track your progress, and you’ll be well on your way to achieving lasting results in your fitness journey.
To help you stay consistent and on track, you can access this plan by signing up for Trainest Premium. Additionally, you can request a personalized workout plan, which our certified coaches will tailor specifically to your needs.
Frequently Asked Questions
What if I don’t have access to heavy dumbbells?
If you only have light dumbbells and can easily exceed the prescribed rep range, keep pushing beyond it! Keep doing more reps until you’re close to failure. Pushing your sets to this point will still give you similar muscle gains, even with lighter weights.
Is this workout safe for beginners?
Absolutely. This program is specifically created for beginners, focusing on fundamental movement patterns to ensure safety while building strength. It gradually develops muscle, coordination, and proper form, making it an ideal starting point for those new to strength training.
Can I do this workout if I have joint issues?
If you have pre-existing conditions or joint concerns, consult your healthcare professional before starting any new workout program.
