Embarking on a consistent workout routine can be challenging, but the positive impact on your mind and body is undeniable. Starting an exercise routine, regardless of age or experience, boasts numerous benefits. Building muscle elevates your metabolic rate, strengthens bones, ligaments, and tendons, and potentially improves blood pressure and immunity.
The Women’s Health 4-Week Beginner Workout Plan is designed to eliminate the guesswork from your fitness journey. This comprehensive program offers guidance through each exercise activity over four to six weeks, incorporating strength training and cardio workouts lasting between 20 and 43 minutes.
Meet the Trainers
- Kristen McParland, CPT: A NASM-certified personal trainer and certified nutrition coach with over 10 years of experience, McParland created the programming for the Women's Health+ 4-Week Beginner Workout Plan.
- Claudette Sariya, CPT: An NASM-certified personal trainer and alum of the Women’s Health/Men’s Health Strength in Diversity initiative, Sariya contributed updated programming to the Women's Health+ 4-Week Beginner Workout Plan, including exercise modifications.
4-Week Beginner Workout Plan Schedule
The workout plan includes strength training, optional cardio/steps, active recovery, or rest days. Each strength workout begins with a warm-up and concludes with a cooldown (which can also be used on cardio days).
Strength Training Day: Follow the full-body strength training workout instructions from the Women's Health+ Beginner Workout Plan. Detailed instructions for each exercise can be found in the Exercise Guide section of the PDF, along with follow-along videos.
- Equipment Needed: Dumbbells, kettlebells, a step or box, and a slam ball (a dumbbell can be substituted for a kettlebell or slam ball).
Optional Cardio/Steps Day: Cardio is beneficial for everyone, regardless of fitness level, as it strengthens the heart. Cardio, such as running, cycling, or brisk walking, improves heart strength and can aid in burning more calories and losing weight.
Read also: Beginner's Guide to Galveston Diet
- Beginners should start at their own pace and gradually build up, completing 20 to 30 minutes of preferred cardio, such as running, biking, cycling, rowing, or using the elliptical or stair climber.
- Incorporate interval training: alternate 30 seconds of exertion with 1 to 2 minutes of walking for a total of 20 minutes. The goal is to elevate the heart rate and then allow it to recover. Over time, decrease the walk time and maintain the higher-intensity movement for 15 to 20 minutes without a break.
Active Rest Day: Choose a low-intensity movement for 20 minutes, such as an outdoor walk or hike, bike ride, incline treadmill walk, or yoga or Pilates class.
Recovery Day: Relax to allow muscles time to repair. Stretching, walking, or treatments like massage, sauna, or cold-plunge sessions can be incorporated if desired.
Weekly Breakdown
- Week One: Complete the five programmed workouts at your convenience, focusing on form and taking two consecutive rest days.
- Week Two: Repeat the Week 1 workouts, adjusting one variable: reps or sets, weight, speed (slower is more challenging), or rest periods. If a workout was missed, prioritize completing all Week 1 workouts before making changes.
- Week Three: Repeat the Week 2 workouts, either in the same way or by adjusting one variable again. If you feel ready, try the third full-body strength workout.
- Week Four: Complete all six workouts and adjust one variable per workout for an added challenge. Increase cardio time (to 30-40 minutes) or speed, shorten rest intervals (for interval training), or increase your step goal by 10 percent.
Full-Body Strength I
Warm-Up
Cardio I (2 minutes): Start with a quick burst of cardio, such as jumping jacks, high knees, air squats, a short treadmill jog, or a stationary bike session.
Dynamic Stretching (4-6 minutes): Complete 2 or 3 rounds of the following dynamic stretches.
- Bottoms-Up Squat (30-45 seconds): Stand with feet wider than hips, arms raised, and toes slightly pointed out. Fold forward at the hips and touch hands to toes. Maintain a straight spine, sink into a deep squat, and raise arms up while pushing through heels to return to standing.
- TYW (30-45 seconds): Stand with feet hip-width apart, hinge at hips to bring your torso slightly forward, and keep your back straight. Extend arms to the sides to form a T. Swing arms up to align with ears, forming a Y. Bend elbows to waist and retract shoulder blades to form a W while keeping your core engaged.
- Inchworm (30-45 seconds): Stand with feet hip-width apart. Hinge at hips, lowering down until hands reach the floor. Crawl hands forward, keeping legs straight and hips lifted until your body is in a high plank. Reverse movement to return to the starting position.
Cardio II (5 minutes): Continue with 5 minutes of cardio, such as walking, jogging, rowing, biking, elliptical, or jumping rope. Your rate of perceived exertion (RPE) should be a 5 or 6 on a scale of 10.
Read also: Comprehensive HIIT Guide
Superset 1 (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
- Goblet Squat (10-12 reps): Stand with feet slightly wider than hip-width apart, holding a kettlebell or dumbbell in front of your chest with elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Press through heels to return to the starting position.
- Single Arm Bent-Over Row (10-12 reps per side): Stand with feet hip-width apart, holding a dumbbell in your right hand. Hinge forward at hips, holding your left arm straight out in front of you for balance or resting your left hand on a bench for support. Bend your right elbow, raising it toward the ceiling and rowing the dumbbell up until your wrist is near your hip bone. Reverse the movement to return to the starting position, and repeat on the other side.
Superset 2 (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
- Step-Up (6-8 reps per side): Stand facing a box, step, or stairs, and hold dumbbells at your sides. Place your left foot on the box/step, keeping your right foot on the floor. Pushing through your left foot, step up until you’re on top of the box/step/stair. Drive your right knee up until it forms a 90-degree angle. Pause, then reverse the motion to return to the starting position, and repeat on the other side.
- Single-Arm Shoulder Press (6-8 reps per side): Stand with feet hip-width apart, holding a dumbbell in your right hand at shoulder height. Engage glutes and press your right arm overhead until your elbow is straight and your right biceps is next to your ear. Lower your arm with control, and repeat on the other side.
Tri-Set 1 (2-3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
- Incline Pushup (5-10 reps): Start in a high plank position with hands on an elevated surface and feet slightly wider than hips. Wrap shoulders back, keep the ribcage knit together, and engage your core. (Option to start on knees or in a full plank on a flat surface depending on your current strength.) Bend elbows and lower chest as much as possible. Push into your entire hand and press yourself back up.
- Marching Glute Bridge (8-10 reps): Lie faceup with knees bent and feet flat on the floor. Press into heels to raise hips up toward the ceiling until you form a straight line from knees to hips to head. Maintain the hip position, raise your right foot a few inches off of the floor, then lower it back to the floor, and repeat on the other side.
- Single-Arm Farmer's Carry (30 seconds per side): Stand with feet hip-width apart, holding a weight in your right hand. Tighten armpits and make sure shoulders are pulled back to activate the muscles in the rotator cuff area. Take small steps forward to walk around your space. Continue walking for 30 seconds, then repeat on the other side.
Full-Body Strength II
Warm-Up
Cardio I (2 minutes): Perform a quick burst of cardio.
Dynamic Stretching (4-6 minutes): Continue warming up with 2 or 3 rounds of the following dynamic stretches.
Read also: The Iron Claw Training
- T Spine Rotation (30 seconds per side): Start in tabletop position-on hands and knees, with knees under hips and hands under shoulders. Twist torso to the right and raise your right hand toward the ceiling, looking up toward your hand. Reverse movement to return to the starting position, and repeat on the other side.
- Downward Dog (60 seconds): Start in a plank position. Lift hips up and back, sinking heels toward the floor, until your body forms an upside-down V shape. Press shoulders away from ears and relax your neck. Spread fingers wide on the mat, with palms pressed against the floor. Hold the position for 30 seconds, then pedal feet for an added hamstring and calf stretch for an additional 30 seconds.
- Dead Bug (30 seconds): Lie faceup on the floor with arms and legs in the air, elbows straight and knees bent 90 degrees. Press your lower back into the floor and brace your core. Slowly lower your right leg until your heel nearly touches the floor. As you do this, simultaneously lower your left arm backward past your head until your hand nearly touches the floor behind you. Pause, then, with control, reverse movement to return to the starting position, and repeat with the opposite leg and arm.
- Good Morning (30 seconds): Stand with feet hip-width apart and place hands behind your head. Hinge forward at hips with soft knees, bringing your chest toward the floor while keeping your back straight. You should feel a stretch in your hamstrings. Reverse motion to return to the starting position. Continue for 30 seconds, stopping just before you feel that your back may start to round.
Cardio II (5 minutes): Continue with 5 minutes of your choice of cardio. Your RPE should again be at a 5 or 6.
Superset 1 (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
- Deadlift (10-12 reps): Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge at hips and lower down, with a slight bend in your knees, until dumbbells reach mid-calf. Maintain a neutral spine by looking forward, not up. Keep shoulders back, then squeeze glutes and core as you stand up straight, tucking your pelvis and lifting the dumbbells back as you stand. Pause for a moment at the top.
- Floor Press (10-12 reps): Lie faceup with knees bent and feet flat on the floor. Hold a pair of dumbbells above your shoulders with straight arms. Bend elbows out to the side to lower dumbbells, with control, until upper arms touch the floor. (Forearms should remain perpendicular to the floor throughout the movement.) Reverse movement to return to the starting position.
Superset 2 (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
- Bodyweight Split Squat (6-8 reps per side): Stand, then step one foot forward as far as you can while keeping both heels planted on the floor with toes pointed forward. Clasp your hands in front of you and maintain an upright torso as you bend both knees, allowing the back heel to come off the floor as you shift your weight down into the heel of the front leg. Lower until your back shin and front thigh are parallel to the floor, then pause. Drive through your front heel to stand and return to the starting position, and repeat on the other side.
- Bent-Over Reverse Fly (6-8 reps): Stand with feet hip-width apart and knees slightly bent, holding a dumbbell in each hand. Hinge forward at hips and let arms hang straight down from shoulders, palms facing each other. Squeeze shoulder blades together and raise arms out to the sides, like a bird flapping its wings. (Nothing should move except your arms and shoulders). Lower arms back down with control.
Tri-Set 1 (2-3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
- Side Plank (20 seconds per side): Lie on your side with one forearm flat on the floor, your bottom elbow lined up directly under your shoulder, and your legs stacked on top of each other.
How Exercise Helps With Fat Loss
Exercise aids fat loss by building muscle and increasing metabolism, and by burning calories to create a calorie deficit. While all workouts burn calories, HIIT and cardio workouts are effective for burning a significant amount of calories in a short time. Low-intensity workouts, like walking, burn fewer calories per minute but can directly burn fat when carried out at around 70% of your maximum heart rate. Strength training exercises help build muscle, which increases metabolism, making it easier to lose or maintain weight. Creating a calorie deficit through diet changes is recommended for weight loss, supplemented by exercise to improve fitness and build muscle.
Benefits of Fat-Burning Workouts for Women
Beyond fat loss, exercise offers numerous benefits, including:
- Increased muscle strength
- Improved endurance
- Enhanced bone density
- Boosted metabolism
- Improved mood
- Reduced stress
- Increased confidence
- Improved sleep
- Reduced risk of chronic diseases
Is It Harder for Women to Burn Fat Than Men?
While the process of losing fat is the same for both men and women, it can feel more challenging for women due to hormonal changes, lower muscle mass, and the need for a minimum body fat percentage to maintain bodily functions.
Best Fat Loss Exercises for Women
Compound exercises, which work multiple joints and muscles simultaneously, are highly effective for women's fat loss. Examples include:
- Back squat
- Barbell row
- Romanian Deadlift (RDL)
- Lunges
- Overhead press
- Hip thrust
- Lat pulldown
- Kettlebell swing
Why Lift Weights for Fat Loss?
Lifting weights helps offset muscle loss during weight loss, preventing a lower metabolism and a 'skinny fat' appearance. Building muscle can also help recomp your body shape. Aim to strength train 2-4 times a week, working each muscle group twice a week.
Getting Started
Beginning a fitness journey can be intimidating. As a female beginner, it's important to remember that lifting weights won’t make you bulky. Strength training helps build lean muscle, increase metabolism, improve bone density, and boost overall health.
- Set realistic goals (tone your body, lose fat, gain muscle, or increase endurance).
- Stay hydrated.
- Maintain cleanliness.
- Create an energizing playlist.
Assess your current fitness level and incorporate compound exercises like squats, deadlifts, and bench presses, along with isolation exercises. Proper form is essential. Combine strength training and cardio for weight loss, and prioritize weightlifting with progressive overload for muscle building. An appropriate caloric intake (deficit for weight loss, surplus for muscle building) is crucial. Rest is important for muscle recovery and preventing burnout.
Sample Workout Plans
Gym-Based Plan (3 Strength Training Days, 2 Cardio/Core Days, 2 Rest Days)
- Strength Training:
- Goblet Squat: 3 sets of 12 reps
- Dumbbell Bench Press: 3 sets of 10 reps
- Lat Pulldown: 3 sets of 10 reps
- Dumbbell Lunges: 3 sets of 10 reps each leg
- Cardio/Core:
- Treadmill Intervals: 20 minutes
- Russian Twists: 3 sets of 20 reps (10 each side)
- Leg Raises: 3 sets of 12 reps
- Body Weight Glute Bridges: 3 sets of 12 reps
- Strength Training:
- Deadlifts: 3 sets of 10 reps
- Step-Ups with Dumbbells: 3 sets of 10 reps each leg
- Calf Raises: 3 sets of 15 reps
- Seated Row: 3 sets of 10 reps
- Strength Training:
- Shoulder Press: 3 sets of 10 reps
- Bicep Curls: 3 sets of 12 reps
- Tricep Dips: 3 sets of 12 reps
- Face Pulls: 3 sets of 15 reps
- Plank: 3 sets, holding for 30 seconds each
Home-Based Plan (Full Body)
- Body Weight Glute Bridges: 3 sets of 15 reps
- Bodyweight Squats: 3 sets of 15 reps
- Push-Ups: 3 sets of 10 reps (modify on knees if needed)
- Resistance Band Rows: 3 sets of 12 reps
- Plank: 3 sets, holding for 20-30 seconds each
- Jumping Jacks: 3 sets of 1 minute
- Mountain Climbers: 3 sets of 30 seconds
- Bicycle Crunches: 3 sets of 15 reps per side
- High Knees: 3 sets of 1 minute
- Leg Raises: 3 sets of 12 reps
- Bodyweight Lunges: 3 sets of 10 reps each leg
- Calf Raises: 3 sets of 15 reps
- Wall Sit: 3 sets, holding for 30 seconds
- Step-Ups (using a sturdy chair or step): 3 sets of 12 reps each leg
- Side-Lying Leg Raises: 3 sets of 15 reps each side
- Resistance Band Bicep Curls: 3 sets of 12 reps
- Tricep Dips (using a chair): 3 sets of 10 reps
- Shoulder Taps: 3 sets of 15 reps per side
- Superman: 3 sets of 15 reps
- Butt Kickers: 3 sets of 1 minute
- Flutter Kicks: 3 sets of 30 seconds
- Standing Side Crunches: 3 sets of 15 reps each side
- Plank Jacks: 3 sets of 15 reps
- Russian Twists (with a small weight or no weight): 3 sets of 20 reps (10 each side)
Progression
In weeks 3 and 4, gradually increase the weight or resistance for strength exercises and introduce more intensity or longer durations for cardio workouts. Rest days can be active (low-intensity movements) or complete rest.
Nutrition
You can’t out-train a poor diet. Consume carbs before workouts for energy. Eat a small snack 30-60 minutes before your workout, such as a banana with peanut butter or Greek yogurt with berries. Within 30 minutes of finishing your workout routine, consume a balanced meal that includes protein, complex carbs, and healthy fats. Stay hydrated before, during, and after workouts. Consider protein powders, BCAAs, and multivitamins to supplement your diet.
Common Misconceptions
- Women don’t have enough testosterone to bulk up as easily as men.
- Effective workouts can be completed in 45 minutes to an hour.
Tips for Success
- For women over 40, focus on strength training, flexibility, and low-impact cardio.
- Create a motivating playlist.
- Set both short-term and long-term goals.
- Track your progress with photos, measurements, and a workout journal.
- Find your ‘why’ and remind yourself of it regularly.
- Celebrate small victories.
Mistakes to Avoid
- Using incorrect form.
- Not eating enough or eating too much.
- Comparing yourself to others.
Conclusion
Starting a workout routine can be daunting, but remember that everyone starts as a beginner. A workout routine is an opportunity to discover your potential, push your limits, and grow both mentally and physically. Take that first step toward a stronger, healthier you.