7-Day Intro to Weight Training Fitness Plan
Weight lifting will benefit just about anyone, women included! Spending some time in the weight room each week, will allow you to tone, tighten, and strengthen your muscles! It’s important to point out that strength training can also aid in burning excess fat. This intro to weight training is the perfect plan to get you started on the path to success.
OUR LATEST VIDEOS In my personal experience, I’ve come to the realization that many women find the weight room intimidating at first. Familiarizing yourself with the basic exercises included in this plan, will make you feel more comfortable in the gym! This of course, will open the door to incredible progress!
Why Weight Training?
We naturally begin losing muscle mass around age thirty. Consistent weight training not only creates muscle mass, but also helps to preserve it. Once you begin this weight training routine, you will experience a boost in your metabolic rate. This means that you’ll burn more calories overall, throughout the day. Hello, fat loss! Lastly, it’s important to note that weight lifting is also a great way to ease stress, which will keep you healthy in both body and mind!
Related: The Six Principles of Weight Lifting for Women
The Intro to Weight Training Plan
What to Do: You’ll have 6 days of workouts and 1 recovery day. In each workout, you’ll learn essential moves and lifts. When it comes to lifting, quality beats quantity! Complete all 7 days of workouts in a row, doing all the sets prescribed. You can then repeat the 7-day plan, or move on to another challenge like the 14-Day HIIT Cardio Challenge.
Keep in mind that proper form is crucial! Below, we’ve included videos showing how to perform each exercise. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
Day 1: Push
Complete 4 sets of 12 reps each.
1. Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Shoulder Press
4. One-Arm Overhead Tricep Extension (12 reps per arm)
Day 2: Pull
Complete 4 sets of 12 reps each.
1. One-Arm Dumbbell Row (12 reps per arm)
2. Cable Tricep Pull-Downs
3. Lateral Pull Down
4. Side Lateral Raise
Day 3: Legs
Complete 4 sets of 12 reps each.
1. Goblet Squat (complete 24 reps per set instead of 12)
2. Bulgarian Split Squat (12 reps per leg)
3. Single-Leg Deadlifts (12 reps per leg)
4. Leg Press
5. Leg Curls
Day 4: Rest Day
Stretch it out! Try the Total-Body Exercises for Increased Flexibility.
Day 5: Cardio
Complete 4 sets of 24 reps each.
1. Mountain Climbers
2. Skaters
3. Burpees
4. Walking Lunges (24 reps per leg)
Day 6: Abs
Complete 4 sets of 24 reps.
1. Dumbbell Russian Twist
2. Side Bends
3. Leg Lifts
4. Toe Touches
5. Straight Leg Sit Ups
Day 7: Legs
Complete 4 sets of 24 reps.
1. Goblet Squat
2. Bulgarian Split Squat (24 reps per leg)
3. Single-Leg Deadlifts (24 reps per leg)
4. Leg Press
5. Leg Curls
Instructional Videos
Dumbbell Bench Press
Incline Dumbbell Bench Press
Shoulder Press
One-Arm Overhead Tricep Extensions
One-Arm Dumbbell Row
Cable Tricep Pulldowns
Lateral Pull Down
Side Lateral Raises
Goblet Squat
Bulgarian Split Squat
Single-Leg Deadlifts
Leg Press
Leg Curls
Mountain Climbers
Skaters
Burpees
Walking Lunges
Dumbbell Russian Twist
Side Bends
Leg Lifts
Toe Touches
Straight Leg Sit Ups
You can do anything for 7 days so why not do something that can improve your life! This 7-day intro to weight training will set you up for success. Are you going to try it? Have you already completed it? Let us know in the comment section!
If you enjoyed this workout plan, consider trying one of these weight training routines:
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