Workout Program Overview
This program is designed for women who are beginning their fitness journey and want to lose fat, build muscle mass and strength, and improve their overall activity levels. Over the next 8 weeks, you’ll follow a structured plan that prioritizes strength training, sustainable nutrition habits, and daily movement to create long-lasting results.
- Fat Loss: Achieve a 200-400 calorie deficit through balanced nutrition and regular activity.
- Muscle and Strength Building: Focus on fundamental exercises to build muscle and boost metabolism.
- Daily Movement: Maximize NEAT (Non-Exercise Activity Thermogenesis) with intentional lifestyle habits like walking and staying active throughout the day.
With realistic strategies and a focus on consistency, this program sets you up for success without overwhelming you.
Workout Schedule
In this program, you’ll be lifting weights three times a week and doing cardio three times a week. Alternate between weight training and cardio each day, with one full rest day on the seventh day.
To keep your NEAT as high as possible, aim for 6,000-8,000 steps per day. Simple habits – like walking during breaks, pacing while on calls, or parking farther away – will play a significant role in increasing your calorie burn and improving your overall fitness.
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 | Lower Body Strength |
| 2 | Low-Intensity Cardio |
| 3 | Upper Body Strength |
| 4 | Low-Intensity Cardio |
| 5 | Full Body Strength |
| 6 | Low-Intensity Cardio |
| 7 | Rest |
| Week 2 Days 8-14 | |
|---|---|
| 8 | Lower Body Strength |
| 9 | Low-Intensity Cardio |
| 10 | Upper Body Strength |
| 11 | Low-Intensity Cardio |
| 12 | Full Body Strength |
| 13 | Low-Intensity Cardio |
| 14 | Rest |
| Week 3 Days 15-21 | |
|---|---|
| 15 | Lower Body Strength |
| 16 | Low-Intensity Cardio |
| 17 | Upper Body Strength |
| 18 | Low-Intensity Cardio |
| 19 | Full Body Strength |
| 20 | Low-Intensity Cardio |
| 21 | Rest |
| Week 4 Days 22-28 | |
|---|---|
| 22 | Lower Body Strength |
| 23 | Low-Intensity Cardio |
| 24 | Upper Body Strength |
| 25 | Low-Intensity Cardio |
| 26 | Full Body Strength |
| 27 | Low-Intensity Cardio |
| 28 | Rest |
| Week 5 Days 29-35 | |
|---|---|
| 29 | Lower Body Strength |
| 30 | Low-Intensity Cardio |
| 31 | Upper Body Strength |
| 32 | Low-Intensity Cardio |
| 33 | Full Body Strength |
| 34 | Low-Intensity Cardio |
| 35 | Rest |
| Week 6 Days 36-42 | |
|---|---|
| 36 | Lower Body Strength |
| 37 | Low-Intensity Cardio |
| 38 | Upper Body Strength |
| 39 | Low-Intensity Cardio |
| 40 | Full Body Strength |
| 41 | Low-Intensity Cardio |
| 42 | Rest |
| Week 7 Days 43-49 | |
|---|---|
| 43 | Lower Body Strength |
| 44 | Low-Intensity Cardio |
| 45 | Upper Body Strength |
| 46 | Low-Intensity Cardio |
| 47 | Full Body Strength |
| 48 | Low-Intensity Cardio |
| 49 | Rest |
| Week 8 Days 50-56 | |
|---|---|
| 50 | Lower Body Strength |
| 51 | Low-Intensity Cardio |
| 52 | Upper Body Strength |
| 53 | Low-Intensity Cardio |
| 54 | Full Body Strength |
| 55 | Low-Intensity Cardio |
| 56 | Rest |
Workouts
| Lower Body | |
|---|---|
| Warm-Up / Activation | Execution |
| Bodyweight Glute Bridge | 1 x 10-12 Reps |
| Sumo Squat | 1 x 10-12 Reps |
| Main Exercise | Execution |
| Dumbbell Goblet Squat | 3 Sets, 6-8 Reps |
| Dumbbell Romanian Deadlift | 3 Sets, 6-8 Reps |
| Box Step Up | 2 Sets, 8-10 Reps |
| Stability Ball Leg Curl | 2 Sets, 8-10 Reps |
| Dumbbell Calf Raise | 2 Sets, 6-8 Reps |
| Cool Down | Execution |
| Standing Quad Stretch | 1 x 1 Minute (30sec each side) |
| Straddle | 1 x 1 Minute |
| Upper Body | |
|---|---|
| Warm-Up / Activation | Execution |
| Band Pull Apart | 1 Set, 10-15 Reps |
| Shoulder Taps | 1 x 30 Seconds |
| Main Exercise | Execution |
| Dumbbell Bench Press | 3 Sets, 6-8 Reps |
| Incline Dumbbell Row | 3 Sets, 6-8 Reps |
| Dumbbell Overhead Press | 2 Sets, 6-8 Reps |
| Seated Dumbbell Bicep Curls | 3 Sets, 8-10 Reps |
| Dumbbell Triceps Extension | 3 Sets, 8-10 Reps |
| Cool Down | Execution |
| Elbows-Back Stretch | 1 x 1 Minute |
| Cat Cow | 1 x 1 Minute |
| Full Body | |
|---|---|
| Warm-Up / Activation | Execution |
| YTWs | 1 x 1 Minute |
| Bootstrapper Squat | 1 x 1 Minute |
| Main Exercise | Execution |
| Dumbbell Deadlift | 3 Sets, 6-8 Reps |
| Dumbbell Push Press | 3 Sets, 6-8 Reps |
| Dumbbell Bent-Over Row | 2 Sets, 6-8 Reps |
| Dumbbell Alternating Lunge | 2 Sets, 6-8 Reps |
| Plank Alternating Hip Dips | 2 Sets, 8-10 Reps |
| Low-Intensity Cardio | |
|---|---|
| Main Exercise | Execution |
| Treadmill Jog / Stationary Upright Bike | 20-30 Minutes |
Workout Program Tips
- Ease Into Strength Training. First, master proper form. Prioritize quality over quantity, aiming to perform each movement with precision and full range of motion. Gradually increase the load over time to implement progressive overload, challenging your muscles and ensuring steady progress.
- Fuel for Fat Loss. Eat in a slight calorie deficit while emphasizing nutrient-dense foods. Aim for 0.7g of protein per pound of body weight daily to support optimal recovery and muscle retention. Balance the rest of your calories between fats and carbs.
- Build Daily Movement Habits. Prioritize hitting 6,000-8,000 steps daily to establish a foundation of NEAT. Combine this with intentional lifestyle choices, like standing during calls or walking after meals, to increase activity without extra gym time.
- Recovery Over Extra Work: Take rest days seriously to allow your muscles to rebuild and grow stronger. Skip cardio on training days and focus on mobility work or stretching instead.
Workout Program Common Mistakes
- Focusing Too Much on the Scale: Fat loss is about more than just weight. Fixating on the scale can overlook other progress markers like improved strength, measurements, or how your clothes fit.
- Overcomplicating NEAT. Trying to micromanage your NEAT with extreme step goals or rigid movement schedules can lead to burnout. Focus on simple, sustainable habits like daily walks and standing more rather than obsessing over perfection.
- Unrealistic Nutrition Goals. Adopting extreme calorie deficits or cutting out entire food groups can lead to unsustainable habits. Gradual adjustments are more effective and maintainable over the long term.
- Using Workouts as an Excuse to Overeat. Avoid viewing exercise as a pass to indulge in excess calories. Pair your workouts with mindful eating to stay on track with your fat loss goals.
Focusing on sustainable nutrition habits is key to achieving fat loss and building muscle in this beginner-friendly program. Aim for a 200-400 calorie deficit by combining balanced meals with regular activity. Hydration is equally important—drink plenty of water throughout the day to aid digestion and muscle function. Use Trainest’s nutrition tracking feature to log your meals, track your macronutrients, track water intake, and stay on track with your calorie goals. By combining sustainable eating habits with consistent movement, you’ll set yourself up for long-term success. Learn more about Trainest’s nutrition tools by visiting this page.
Tracking progress is an essential part of this 8-week journey to ensure you’re losing fat, building strength, and improving overall fitness. Regularly update your body metrics, including weight, body fat percentage, and muscle measurements, to measure progress beyond the scale. Take advantage of Trainest’s photo upload feature to document your transformation visually and stay motivated. Visit this page to explore Trainest’s progress-tracking features.
Conclusion
The 8-Week Fat Loss Starter Plan for Women is designed to help you achieve sustainable fat loss while building foundational muscle mass and strength. By staying consistent with your strength training, NEAT, and nutrition, you’ll be on track to shed fat and improve your overall fitness. This program is not about quick fixes, but about creating lasting habits that lead to real, measurable results. Stick with the plan, track your progress, and allow the process to unfold – your efforts will pay off in the form of a leaner, stronger body.
Frequently Asked Questions
Do I need to follow a specific diet during this program?
While there’s no one-size-fits-all approach, maintaining a moderate deficit of 200-400 calories and prioritizing protein intake will help you lose fat and retain muscle. Focus on balanced, nutrient-dense meals – lean proteins, whole carbs, and healthy fats.
How will I know if I’m making progress?
Monitor your strength by tracking the weights you lift, reps, and sets, along with your daily step count and body measurements. Keep an eye on overall trends rather than focusing on day-to-day changes. This will give you a clearer sense of how you’re advancing toward your goals.
What if I can’t hit the step goal every day?
Don’t stress. Focus on increasing your activity levels wherever possible, even if it’s below the goal. Every bit of movement counts – consistency is more important than perfection.
