3 Weekly Workout Plans for Women (Beginner, Intermediate & Advanced)
Muscles burn fat even at rest. Therefore, a woman aiming to burn a significant number of calories should focus on three things- a protein-rich diet to support muscle building and repair, adequate rest to allow the body to recover, and a strength training workout plan that promotes fat loss and builds lean muscle.
This article’s three weekly workout plans incorporate strength training and cardio exercises. The workouts progress as follows:
The first is designed for beginners, the second for intermediates, and the last for advanced women who enjoy combining weight lifting and HIIT.
The wonderful thing about the workout routines below is that they will help you build muscle and burn fat even after the workout, no matter your fitness level.
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Why you should do more strength training than cardio as a woman
Weight lifting helps build lean muscle. Because women have a lower amount of testosterone than men, lifting weights does not produce the same huge muscles as it does in men.
Instead, it will increase lean muscle (that toned look), which in turn boosts calorie burn during and after exercise, even at rest.
This happens because the body needs more energy to build and maintain muscle.
Unlike cardio, strength training workouts lead to a prolonged calorie burn for hours after the session due to the afterburn effect.
The afterburn effect takes place when the body uses additional oxygen to repair muscles that were stressed during the intense workout.
The strength training workouts are split into three sections and can be performed at home or in the gym, whichever you prefer.
Beginner weekly workout plan
This section is for beginners who are new to exercise. It’s important to listen to your body and pace yourself, especially if you are just starting out or haven’t exercised in a long time.
Experts recommend that beginners target 20 to 30 minutes of exercise per session, three to five days a week.
Rest periods: Rest for 45-60 seconds between each exercise. If five days feels like too much at first, skip one or two days and gradually increase your frequency as you become fitter.
Equipment: You will need a gym mat and one or two pairs of dumbbells.
What x2 or x3 means: This indicates that you should perform the set of exercises twice if it’s x2 or three times if it’s x3.
For example, lunges 8×2 means that you would do 8 lunges, rest for 45 or 60 seconds, and then do 8 more.
Warm-up: Each day before your workout session, you should warm up for 5 or 10 minutes to prepare your muscles for exercise.
Stretching: Stretch your muscles after each workout session.
Monday
- Step-ups 10×2
- Plie squats 10×2
- Side-lying hip abductors 10×2
- Lunges 10×2
- Squats 10×2
- Tricep dips 10×2
- Wall push-ups 10×2
- Tricep kickbacks 10×2
- Side lunges 10×2
- Wall sits 10×2
Tuesday – Rest
Wednesday
- Kettlebell swings 10×2
- Dumbbell deadlifts 10×2
- Glute bridges 10×2
- Donkey kicks 10×2
- Supermans 10×2
- Dumbbell rows 10×2
- Reverse flys 10×2
- Bicep curls 10×2 Reverse curls 10×2
Thursday – 30 minutes of cardio
Friday
- Dumbbell chest press 10×2
- Dumbbell chest fly 10×2
- Front raises 10×2
- Planks 30sec x2
- Crunches 10×2
- Toe taps 10×2
- Scissor kicks 10×2
- Russian twists 10×2
- Dumbbell lateral raises 10×2
- Dumbbell upright row 10×2
Saturday & Sunday – Rest
Intermediate weekly lifting routine
This second option is for you if you’re on a quest for a leaner and stronger version of yourself.
The progressive strength training in this intermediate workout plan will help you build and maintain muscle mass and improve bone health.
Women need healthy bones more than men do because estrogen levels drop with age, increasing the risk of fractures and osteoporosis.
Lifting weights helps women preserve muscle mass, promotes the development of new bone cells, and ultimately increases bone size, strength, and mineral density.
Rest periods: Rest for 30-45 seconds between each exercise.
Equipment: You will need a kettlebell, bench, or chair and three to four pairs of dumbbells in different weights that you can comfortably lift without compromising your form.
Cardio options: Alternate between low-intensity and moderate-intensity cardio on different days.
Cardio activities can include walking, jogging, cycling, swimming, aerobics, spinning, hiking, or any other activity that you enjoy.
What x3 means: This indicates that you should perform the set of exercises three times before moving on to the next one.
For example, squats 12×3 means that you would do 12 squats, rest for 30 seconds, then do another 12, rest for 30 seconds again, and then do the final 12.
Begin with a warm-up before your session, and be sure to stretch afterward to cool down properly.
Monday- Chest, shoulders, triceps & cardio
- Dumbell chest press 12×3
- Tricep extensions 12×3
- Lateral raises 12×3
- Dumbbell chest flys 12×3
- Push-ups 12×3
- Arnold press 12×3
- Tricep kickbacks 12×3
- 20 minutes of cardio
Tuesday- Legs
- Walking lunges 12×3
- Sumo squats 12×3
- Dumbbell Romanian deadlifts 12×3
- Side-lying hip abductors 12×3
- Kettlebell swings 12×3
- Dumbbell squats 12×3
- Hip thrusts 12×3
- Standing calf raises 12×3
Wednesday- Back and biceps
- Dumbbell bent over row 12×3
- Bicep curls 12×3
- Renegade rows 12×3
- Concentration curls 12×3
- One-arm dumbbell row 12×3
- Reverse curls 12×3
- 20 minutes cardio
Thursday- Chest, abs and triceps
- Dumbbell chest press 12×3
- Tricep dips 12×3
- Planks 60-sec x3
- Decline push-ups 12×3
- Skull crushers 12×3
- Side planks 60-sec x3
- Floor leg raises 12×3
- Crunches 12×3
- 30 minutes cardio
Friday- Legs, back and biceps
- Reverse lunges 12×3
- Dumbbell deadlifts 12×3
- Bicep curls 12×3
- Dumbbell squats 12×3
- Kettlebell swings 12×3
- Single-arm dumbbell bent-over rows 12×3
- Hip thrusts 12×3
- Side lunges 12×3 Supermans 12×3
Saturday and Sunday – Rest
Advanced weekly lifting routine
This final section of the weekly workout schedule is for women who want to be in the best shape of their lives.
If you’re looking to push yourself with a combination of HIIT and weightlifting, you will enjoy this section of the workout plan.
Equipment: You will need a kettlebell, bench, and three to four pairs of dumbbells in different weights.
Warm up and stretch: Start with a warm-up before your session and stretch afterward to cool down.
Some of the exercises have repetitions (reps), while others don’t. For exercises that have reps, you will do the full reps and then rest for 20-30 seconds before moving to the next exercise. You will perform 12 reps of each exercise and rest for 20 seconds before moving to the next set.
For example, perform 30 mountain climbers, rest for 20 seconds, and then move to the next exercise.
Monday – Chest, shoulders, triceps & HIIT
- 20 mountain climbers
- 20 Jumping jacks
- Dumbbell chest press x3
- Tricep kickbacksx3
- Arnold press x3
- 20 Jumping jacks
- 20 mountain climbers
- Dumbbell chest flys 12×3
- Tricep dips 12×3
- Lateral raises 12×3
- 20 jumping jacks
- 20 mountain climbers
Tuesday- Legs & HIIT
- 12 kettlebell swings
- 12 single-leg hops
- Lunges 12×3
- Sumo squats 12×3
- 12 kettlebell swings
- 12 single-leg hops
- Dumbbell Romanian deadlifts 12×3
- Side-lying hip abductors 12×3
- 12 kettlebell swings
- 12 single-leg hops
- Kettlebell swings 12×3
- Dumbbell squats 12×3
- Hip thrusts 12×3
- Standing calf raises 12×3
- 12 kettlebell swings
- 12 single-leg hops
Wednesday- Rest
Thursday- Back, biceps & HIIT
- 20 punches
- Dumbbell bent-over rows 12×3
- 20 punches
- Bicep curls 12×3
- 12 jumping jacks
- Renegade rows 12×3
- 12 jumping jacks
- Concentration curls 12×3
- 20 punches
- One-arm dumbbell rows 12×3
- 20 punches
- Reverse curls 12×3
- 12 jumping jacks
Friday- Legs, abs & HIIT
- 10 burpees
- Planks 60-sec x3
- Side planks 60-sec x3
- 10 burpees
- Floor leg raises 12×3
- Crunches 12×3
- 10 burpees
- Side lunges 12×3
- Sumo squats 12×3
- Sumo deadlifts 12×3
- 10 mountain climbers
- Side-lying hip abductors 12×3
- Split squats 12×3
- Glute bridges 12×3
- 10 mountain climbers
Saturday – 30-45 minutes of low-intensity cardio
Sunday – Rest
