A 4-Week Beginner’s Guide to Weightlifting (Workouts Included!)

If you are just starting with lifting weights at the beginning this process might seem intimidating and that is the reason why in today’s article we will show you on what to focus to get you acclimated to lifting weights.

In today’s article first and foremost will introduce you to weightlifting and in the process, you will build lean muscle and also burn fat.

Monday: Week 1, Workout A
Tuesday: Foam roll for 15 minutes
Wednesday: Week 1, Workout B
Thursday: 20-minute easy run
Friday: Week 1, Workout C
Saturday: Hour long walk
Sunday: Yoga

 

Week 1

Workout A: Legs

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Dumbbell Squats: 10 reps

  • Forward Backwards Lunges: 8 reps on each leg

  • Glute Bridge: 12 reps

Core

Complete two rounds of the following exercises, with little to no rest.

  • Bicycle and Twist: 15

  • Mountain Climbers: 15 each leg

  • Side Plank: 30 seconds

Workout B: Arms

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Bicep Curls: 10 reps

  • Push-ups: 10 reps

  • Bent-Over Row: 10 reps

Core

Complete two rounds of the following exercises, with little to no rest.

  • V-Ups: 20 reps

  • Reverse Crunches: 15 reps

  • Plank: 30 seconds

Workout C: Full-Body

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Modified Burpee: 10 reps

  • Romanian Deadlift: 10 reps

  • Squat, Curl, and Press: 10 reps

Core

Complete two rounds of the following exercises, with little to no rest.

  • Russian Twist: 20 reps

  • Dumbbell Oblique Side Bends: 10 reps each side

  • Sit Ups With Medicine Ball: 15 reps

Week 2

Workout A: Legs

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Dumbbell Squats: 10 reps

  • Forward Backwards Lunges: 8 reps on each leg

  • Glute Bridge: 12 reps

Core

Complete two rounds of the following exercises, with little to no rest.

  • Bicycle and Twist: 15

  • Mountain Climbers: 15 each leg

  • Side Plank: 30 seconds

Workout B: Arms

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Bicep Curls: 10 reps

  • Push-ups: 10 reps

  • Bent-Over Row: 10 reps

Core

Complete two rounds of the following exercises, with little to no rest.

  • V-Ups: 20 reps

  • Reverse Crunches: 15 reps

  • Plank: 30 seconds

Workout C: Full-Body

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Modified Burpee: 10 reps

  • Romanian Deadlift: 10 reps

  • Squat, Curl, and Press: 10 reps

Core

Complete two rounds of the following exercises, with little to no rest.

  • Russian Twist: 20 reps

  • Dumbbell Oblique Side Bends: 10 reps each side

  • Sit Ups With Medicine Ball: 15 reps

Week 3

Workout A: Legs

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise move on to the next one.

  • Dumbbell Squats: 15 reps

  • Forward Backwards Lunges: 12 reps on each leg

  • Glute Bridge: 12 reps

Core

Complete three rounds of the following exercises, with little to no rest.

  • Bicycle and Twist: 20

  • Mountain Climbers: 15 each leg

  • Side Plank: 45 seconds

Workout B: Arms

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise move on to the next one.

  • Bicep Curls: 12 reps

  • Push-ups: 10 reps

  • Bent-Over Row: 12 reps

Core

Complete three rounds of the following exercises, with little to no rest.

  • V-Ups: 25 reps

  • Reverse Crunches: 20 reps

  • Plank: 45 seconds

Workout C: Full-Body

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise move on to the next one.

  • Modified Burpee: 12 reps

  • Romanian Deadlift: 12 reps

  • Squat, Curl, and Press: 15 reps

Core

Complete three rounds of the following exercises, with little to no rest.

  • Russian Twist: 20 reps

  • Dumbbell Oblique Side Bends: 12 reps each side

  • Sit Ups With Medicine Ball: 20 reps

Week 4

Workout A: Legs

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Dumbbell Squats: 12 reps

  • Forward Backwards Lunges: 10 reps on each leg

  • Glute Bridge: 10 reps

Core

Complete three rounds of the following exercises, with little to no rest.

  • Bicycle and Twist: 20

  • Mountain Climbers: 15 each leg

  • Side Plank: 45 seconds

Workout B: Arms

Strength

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Bicep Curls: 12 reps

  • Push-ups: 10 reps

  • Bent-Over Row: 12 reps

Core

Complete three rounds of the following exercises, with little to no rest.

  • V-Ups: 25 reps

  • Reverse Crunches: 20 reps

  • Plank: 45 seconds

Workout C: Full-Body

Complete three sets of the first exercise, taking 30-60 seconds of rest in between each set. Once you’ve completed all three sets for the first exercise, move on to the next one.

  • Modified Burpee: 10 reps

  • Romanian Deadlift: 12 reps

  • Squat, Curl, and Press: 12 reps

Core

Complete three rounds of the following exercises, with little to no rest.

  • Russian Twist: 20 reps

  • Dumbbell Oblique Side Bends: 12 reps each side

  • Sit Ups With Medicine Ball : 20 reps

 

Source: Female Fit Body

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