Women's Health

Beginners Strength Training Workout for a Woman: Best 4 Plans

That’s it, you’re determined to start bodybuilding. You signed up for a gym and can not wait to see the first results. 4-weeks beginners strength training workout for a woman.




The problem is that as soon as you walk through the doors of the room, you just do not know what to do!

As long as you feel the eyes of others on you, you are good to go stall on a bike and you will leave disappointed not to have a real session.

Beginners Strength Training Workout for a Woman

I know this feeling and I reassure you right away you are not alone in this case.

That’s why today I propose a program of bodybuilding start well in the gym.

I propose three sessions per week in full-body, which will evolve over the program.

The idea is that you can quickly take your bearings, and start feeling better in your body and in your head.

Oh yes and also have your first aching of death that kills (ouch).

  • LEVEL = Beginner
  • MATERIAL = In gym
  • DURATION = 4 weeks
  • SESSIONS PER WEEK = 3

The names of the exercises are clickable to see more details in images or videos.

At the end of the article, you will also be able to download this program in printable PDF format.

Must Read-

Beginners Strength Training Workout for a Woman

Session planning

You will have to do 3 sessions a week. You can do them on the days you want, respecting the fact of having at least one day of rest between 2 sessions. Do not do 2 sessions in a row.
4 week planning example:

Program schedule-weight -beginners strength training workout for a woman

WEEK one- How to Start Weight Training For Females

SESSION A

Drill
SeriesRehearsals
LoadsRest
1- Thigh press, feet hip width1
1
3
10
10
10
10 to 15 kg
20 to 25 kg
30 to 40 kg
1 m
2- Machine for the pecs1
1
3
10
10
10
2.5 to 5 kg
5 to 10 kg
10 to 15 k
1 m
3- Inverted row1
1
1
5
7
9
1 m
4- Developed seated military2
3
10
10
2 kg
4 to 6 kg
1 m

SESSION B

Exercises Sets Reps Rest charges

DrillSeriesRehearsalsLoadsRest
1- Goblet squat1
1
7
10
4-8 kg1 m
2- Developed inclined dumbbells1
1
3
10
10
10
2 kg
4 kg
4 -8 kg
1 m
3- Vertical pull pulley high wide grip1
1
2
10
10
10
10 kg
15 kg
15-30 kg
1 m
4 Dumbbell side elevations 22
3
10
10
2 kg
2-4 kg
1 m

SESSION C

Exercises Sets Reps Rest charges

DrillSeries RehearsalsLoadsRest
1- Leg extension1
1
3
5
7
10
10 kg
10-20 kg
20-30 kg
1m
2- Pumps on the feet or on the knees1
1
3
3
5
8
1m
3- Horizontal pull pulley or machine1
1
2
10
10
10
5-10 kg
10 -15 kg
15-20 kg
1m
4- Front elevations with a disc2
3
10
10
2.5 kg
5 kg
1m
Beginners Strength Training Workout for a Woman

Women’s Bodybuilding Workout Free Beginner Program

WEEK 2 – Beginner Gym Workout Routine Female

SESSION A

Exercises Sets Reps Rest charges

Drill Series Rehearsals Loads Rest
1- On-site lunges at a bodyweight1
1
3
10
10
10

1- Minutes
2- Machine chest pectoris 1
1
3
10
10
10
5 kg
7.5 kg
10 to 15 kg
1- Minutes
3- Vertical pull high pulley tight grip 1
1
2
10
10
10
5 to 10 kg
10 to 15 kg
15 to 20 kg
1- Minutes
4- Developed seated military dumbbells 2 3 10 10 2 kg
4 to 6 kg
1- Minutes

SESSION B

Exercises Sets Reps Rest charges

DrillSeriesRehearsalsLoadsRest
1- Thigh press, feet hip-width1
1
3
10
10
10
10 to 15 kg 
20 to 25 kg 
30 to 40 kg

1 Minutes
2- Machine for the pecs1
1
3
10
10
10
2.5 to 5 kg 
5 to 10 kg 
10 to 15 kg

1 Minutes
3- Inverted row1
1
3
5
7
9

1 Minutes
4- Developed seated military dumbbells2
3
10
10
2 kg
4 to 6 kg

1 Minutes
5-Triceps extension high pulley310 5 to 15 kg1 Minutes

SESSION C – Beginners Strength Training Workout for a Woman




Exercises Sets Reps Rest charges

DrillSeries
Rehearsals
LoadsRest
1- Goblet squat1
1
3


10
4 to 8 kg
1 m
2- Developed inclined dumbbells1
1
3
10
10
10
2 kg
4 kg
4 to 8 kg

1 m
3- Vertical pull pulley high wide grip1
1
2
10
10
10
10 kg
15 kg
15 to 30 kg

1 m
4- Dumbbell side elevations2
3
10
10
10 kg
15 kg
15 to 30 kg

1 m
5- Curl alternating with dumbbells310 2 to 6 kg1 m
Beginners Strength Training Workout for a Woman

WEEK 3 – Beginners Gym Workout Female Weight Loss

SESSION A

Exercises Sets Reps Rest charges

DrillSeries
Rehearsals
LoadsRest
1- Sitting curl1
1
3
10 
10 
10
10 kg
10 to 20 kg
20 to 30 kg
2- Pumps on the feet or on the knees1
1
3


8
3- Horizontal pull pulley or machine1
1
2

10 
10
10
10 5 to 10 kg
10 to 15 kg
15 to 20 kg
4- Front elevations with a disc2
3
10
10
10 2.5 kg
5 kg
5- Curl bar EZ310Empty bar
6- Kickback dumbbell triceps310 2 to 4 kg

SESSION B – Beginners Strength Training Workout for a Woman

Exercises Sets Reps Rest charges

DrillSeries RehearsalsLoadsRest
1- On-site lunges at a bodyweight1
1
3
10
10
10
1m

2 -Machine chest pectoris
1
1
3
10
10
10
5 kg
7.5 kg 
10 to 15 kg

1m

3-Vertical pull high pulley tight grip
1
1
2
10
10
10
5 to 10 kg 
10 to 15 kg 
15 to 20 kg

1m

4-Developed seated military dumbbells
2
3
10
10
2 kg 
4 to 6 kg

1m
5- Triceps high pulley extension3105 to 15 kg
1m
6- Curl bar EZ310Empty bar

SESSION C

DrillSeries RehearsalsLoadsRest
1- Thigh press, feet hip-width1
1
3
10
10
10
10- 15 kg
20- 25 kg
30- 40 kg
1m
2- Machine for pecs1
1
3
10
10
10
2.5- 5 kg
5- 10 kg
10- 15 kg
1m
3- Inverted row1
1
3
5
7
9
1m
4- Developed military seated dumbbells2
3
10
10
2 kg
4- 6 kg
1m
5- Curl alternating with dumbbells3102- 6 kg1m
6- Kickback triceps dumbbells3102- 4 kg1m
Beginners Strength Training Workout for a Woman

WEEK 4 – Weight Lifting For Female Beginners

SESSION A



1Goblet squat

3


10
4 to 8 kg1 minute
2Developed inclined dumbbells

3
10 
10 
10
2 kg 
4 kg 
4 to 8 kg
1 minute
3Vertical pulling pulley high wide grip

2
10 
10 
10
10 kg 
15 kg 
15 to 30 kg
1 minute
4Dumbbell side elevations
3
10 
10
2 kg 
2 to 4 kg
1 minute
5Curl bar EZ310Empty bar1 minute
6Kickback triceps dumbbells3102 to 4 kg1 minute
7Bird dog3201 minute


SESSION B

Reference – Wikipedia



1Leg extension

3


10
10 kg 
10 to 20 kg 
20 to 30 kg
1 minute
2Pumps on the feet or on the knees

3


8
1 minute
3Horizontal pull pulley or machine

2
10 
10 
10
5 to 10 kg 
10 to 15 kg 
15 to 20 kg
1 minute
4Front elevations with a disc
3
10 
10
2.5 kg 
5 kg
1 minute
5Triceps high pulley extension3105 to 15 kg1 minute
6Curl bar EZ310Empty bar1 minute
7Board

1
20 sec 
30 sec 
40 sec
1 minute


SESSION C

Dumbbell exercises for female beginners



1On-site lunges at body weight

3
10 
10 
10
1 minute
2Machine chest pectoris

3
10 
10 
10
5 kg 
7.5 kg 
10 to 15 kg
1 minute
3Vertical pull high pulley tight grip

2
10 
10 
10
5 to 10 kg 
10 to 15 kg 
15 to 20 kg
1 minute
4Developed military seated dumbbells
3
10 
10
2 kg 
4 to 6 kg
1 minute
5Curl alternating with dumbbells3102 to 6 kg1 minute
6Kickback triceps dumbbells3102 to 4 kg1 minute
7McGill Curlup310 on each side1 minute

Food workout for beginners at home female

Also Read –

Conclusion-

I hope you like the post about beginners strength training workout for a woman. Share it with your friends and family members. For more info, you can visit our website.

Thank you so much for reading.

STAY HEALTHY STAY HAPPY:)

About the author

Urman Khan

My name is Urman Khan. I am from Bareilly India. I love to share health and fitness guides. I happy to tell about workout plan, diet, fitness, and tips related to health. For more information visit gohealthline.com

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