4 Week Beginner Workout Routine For Women


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First day at the gym and feeling overwhelmed already?

Not sure where to start or how to accomplish your goals?

Many women want to start strength training but feel intimidated by their lack of knowledge, current fitness level, age, or gender. If the lack of a structured program is holding you back, then look no further. I’ve got you covered.

I want to make things simple for you. I’ve written 4 weeks of basic programming that will help you improve your health and give you the body you’re looking for.

Day 1

Exercise Week 1 Week 2 Week 3 Week 4
A1. Goblet Squat 3×8 3×8 4×8 4×8
A2. Half Turkish Get Up 3×3/side 3×3/side 4×3/side 4×3/side
B1. Eccentric Push Up 3×5-6 3×5-6 3×5-6 3×5-6
B2. DB Row 3×8-10 3×8-10 3×8-10 3×8-10
C1. Barbell Glute Bridge 2×10-12 2×10-12 2×10-12 2×10-12
C2. DB Reverse Lunge 2×8/leg 2×8/leg 2×8/leg 2×8/leg
C3. Half Kneeling Cable Chop 2×5/side 2×5/side 2×5/side 2×5/side

You’re going to notice a trend throughout this program: lots of lower body work coupled with some basic pulling and pushing for the upper body. I like to keep things simple, especially if you’re just learning the basics and becoming accustomed to weight training.

For goblet squats, feel free to use a dumbbell or a kettlebell, as both will provide a similar training stimulus. A dumbbell might be slightly easier to hold due to the nature of its shape, but experiment with both to see which one you like more.

woman does a push-up on the gym floor

Confused about the push up variation? Essentially, the eccentric component is the lowering portion of any exercise. Start with a 3-4 second eccentric for each rep and try to gradually increase over time.

I should also note, make sure to use a foam airex or squat pad to cushion the bar during glute bridges as it can bruise your ASIS if you’re not careful.

Day 2

Day 2 is pretty straightforward aside from some core variations and supplementary pulling work. If you don’t have access to a pullup assistance machine, then I would recommend you secure a medium density band around the pullup bar and then loop it around your feet to provide some assistance.

Day 3

Exercise Week 1 Week 2 Week 3 Week 4
A1. Sumo Deadlift 4×4 4×5 5×4 5×5
A2. Bench T-Spine Mobilization 4×4 4×5 5×4 5×5
B1. Counterbalanced Single Leg Squat to Bench 3×6/leg 3×6/leg 3×7/leg 3×7/leg
B2. Inverted Row 3×8-10 3×8-10 3×8-10 3×8-10
C1. Incline Push Up 2×6-8 2×6-8 2×6-8 2×6-8
C2. Seated Leg Curl 2×10-12 2×10-12 2×10-12 2×10-12
C3. Side Plank w/Reach 2×4-6/side 2×4-6/side 2×4-6/side 2×4-6/side

Sumo deadlifts are fairly similar to conventional deadlifts except the feet are wider and the toes are turned out slightly in order to allow for more external rotation at the hip joint.

I’ve included some incline push ups for some additional practice, but if you’re feeling strong, feel free to try out a few on flat ground.

For the assistance work in this program, keep rest periods between 60-70 seconds. For the compounds you’ll likely need a bit more down time between sets so aim for anywhere between 120-150 seconds.

women gets ready to do a sumo deadlift

Closing Thoughts

Don’t know what an exercise looks like? Check out my YouTube channel, which is linked in my bio below.

If you’re still confused, just drop a comment and I’ll be happy to personally work one on one with you.

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