Beginner Workout Plans For Women - The Old Version Part 1
These are the older workout plans for anyone who'd still like to use them.
A while ago, I changed my workout plan to make it more beginner friendly. The design of the program has changed completely and new exercises have been brought in. You can find the
the new exercise program here.
Since I removed the old program from the site, a lot of people have asked me to send them the old program. So, because there's so much interest, I've decided to put the old program back up on the site.
Here it is! Four weeks' worth of workouts - all for you!
The workouts on this page are for the first 2 weeks of the program. You'll find the workouts for week 3 and 4 in
The Old Workout Plans Part 2.
By the way, I recommend that you check with your doctor before starting any workout routines.
How To Use These Workout Plans
before the workout and
- For guidance about how much weight to use, see
Exercises With Dumbbells FAQs
- After each workout with weights, let your body rest at least the whole of the next day.
- As you can see, in week 1, you only need to do 2 workouts. In week 2, you need to do 3 workouts.
Explanation Of Terms In The Workout Tables
If you're an absolute beginner, you might not understand the terms in the table. So, I'll explain what those 'reps', 'sets' and 'rest' mean.
Lets take squats in week 1 workout 1 for example. What you need to do is this: do the squats 15 times (= 15 reps). This is one set. Rest for 1 minute. Then do 15 more reps. Now you've done 2 sets of squats. Rest 1 minute. Then move on to push-ups. Do the recommended reps, sets and rest. Got it? :-)
When you've finished with these 2 weeks, go to
Beginner Workout Plans Part 2
to find the final 2 weeks' workouts.
Return from The Old Workout Plans to the main workout page.
Return to the home page to explore more about weight training.