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.


Week 1

Workout 1

Exercise Reps Sets Rest
Bodyweight Squats 15 2 1 minute
Push-ups 10 2 1 minute
Walking Lunges 10 2 1 minute
Crunches 15 2 30 seconds
Chair Dips 10-15 2 30 seconds
Plank Exercise 30 second hold 2 30 seconds

Workout 2

Exercise Reps Sets Rest
Bodyweight Wall Squats 30 second hold 3 1 minute
Push-ups 10-15 2 1 minute
Reverse Lunges 10 2 1 minute
Bicycle Crunches 15 2 30 seconds
Chair Dips 10-15 3 30 seconds
Plank Exercise 30 seconds hold 3 30 seconds



Week 2

Workout 1

Exercise Reps Sets Rest
Dumbbell Squats 10 2 1 minute
Push-ups 10 2 1 minute
Dumbbell Shoulder Press 10 2 1 minute
Bent Over Rows 10 2 1 minute
Plank Exercise 45 seconds hold 2 30 seconds

Workout 2

Exercise Reps Sets Rest
Dumbbell Forward Lunges 10-12 2 1 minute
Dumbbell Chest Press 10-12 2 1 minute
Bent Over Rows 10-12 2 1 minute
Bodyweight Squats 20 2 30 seconds
Bicycle Crunches 15 2 30 seconds

Workout 3

Exercise Reps Sets Rest
Dumbbell Step Ups 10-12 2 1 minute
Dumbbell Chest Press 10-12 2 1 minute
Bent Over Rows 10-12 2 1 minute
Dumbbell Bicep Curls 12 2 30 seconds
Dumbbell Overhead Tricep Extensions 12 2 30 seconds

How To Use These Workout Plans

  • Always warm up before the workout and cool down afterwards.
  • 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.