Beginner Workout Program
For Women
Start weight training with confidence using an adapted program
Discover the programWant to start weight training but don't know where to begin? Afraid of "getting too bulky" or getting injured? This program is for you. Weight training is the ideal activity to sculpt your silhouette, gain strength and confidence.
In this comprehensive guide, discover a progressive 8-week program specially designed for beginner women, with detailed exercises, technical advice and everything you need to start safely.
Why women should lift weights
Sculpt your silhouette
Weight training creates harmonious curves and tones your body. Shapely glutes, firm arms, slim waist - everything is possible with the right program.
Burn more calories
Muscle burns calories 24/7, even at rest. The more muscle you have, the higher your metabolism and the easier you burn fat.
Strengthen your bones
Weight training increases bone density, crucial for preventing osteoporosis. It's a long-term health investment, particularly important for women.
Gain confidence
Lifting weights, progressing with your loads, becoming stronger - nothing better to boost your self-confidence and self-esteem.
Myth to debunk
"I don't want to get too bulky" - It's physiologically impossible without extreme training and specific nutrition. Women have 10-20× less testosterone than men. You'll tone and sculpt, not "bulk up".
Get started with BenchRep8-week beginner program
1 Weeks 1-2: Discovery
Goal: Learn basic movements, develop technique.
Frequency: 2 full body sessions per week
Sample session (repeat 2× per week)
- • Goblet squat: 3×10 (learn the movement)
- • Incline push-ups: 3×8-10
- • Dumbbell rows: 3×10
- • Alternating lunges: 3×8 per leg
- • Plank: 3×20-30 seconds
- • Bird dog: 3×10 per side
2 Weeks 3-4: Progression
Goal: Increase volume, introduction to free weights.
Frequency: 3 sessions per week (Full Body)
Session A
- • Smith machine squat: 3×10
- • Dumbbell press: 3×10
- • Lat pulldown: 3×12
- • Hip thrust: 3×12
- • Russian twists: 3×16
Session B
- • Leg press: 3×12
- • Incline press: 3×10
- • Rowing machine: 3×12
- • Walking lunges: 3×10 per leg
- • Side plank: 3×20s each side
3 Weeks 5-6: Intensification
Goal: Increase weights, more advanced techniques.
Frequency: 3-4 sessions per week (Upper/Lower Split)
Lower body (2× per week)
- • Barbell squat: 4×8-10
- • Romanian deadlift: 3×10
- • Hip thrust: 4×12
- • Leg curl: 3×12
- • Calves: 3×15
Upper body (2× per week)
- • Bench press: 4×8-10
- • Assisted pull-ups: 3×max
- • Overhead press: 3×10
- • Biceps curl: 3×12
- • Triceps extension: 3×12
4 Weeks 7-8: Consolidation
Goal: Perfect form, maximize results.
Frequency: 4 sessions per week + optional cardio
Continue upper/lower split with:
- • Weight increase of 5-10%
- • Introduction of supersets
- • Reduced rest times (60-75 seconds)
- • Focus on mind-muscle connection
Track your progression with BenchRep
Record every session, track your weights and visualize your progress week by week.
Download for freeEssential exercises for beginners
Squat - Queen of exercises
Develops glutes, quads and hamstrings. It's the #1 exercise for toned legs and shapely glutes.
Tip: Start with a goblet squat (dumbbell against chest) to learn the movement safely.
Hip Thrust - Glute sculptor
The most effective exercise to develop and shape glutes. Guaranteed results!
Tip: Contract glutes hard at the top of the movement for 1-2 seconds.
Press - Arms and chest
Tones arms, shoulders and chest. Perfect for eliminating "bat wing" arms.
Tip: Start with light dumbbells and prioritize quality execution.
Row - Sculpted back
Strengthens entire back, improves posture and creates an elegant V-shape.
Tip: Keep back straight, pull with elbows, not hands.
Nutrition for beginners
To develop and maintain muscle
Essential hydration for performance
80% healthy foods, 20% pleasure
Post-workout meal examples
Option 1
Grilled chicken + basmati rice + green vegetables + olive oil
Option 2
Salmon + sweet potato + broccoli + avocado
Frequently asked questions
How many times per week should I train?
To start, 2-3 sessions per week are more than enough. This gives your body time to adapt and recover. After 4-6 weeks, you can increase to 3-4 sessions.
Will I gain weight with weight training?
Maybe temporarily, as muscle weighs more than fat. But you'll lose inches and your silhouette will be more toned. Don't rely solely on the scale, take measurements and photos!
Do I need to take supplements?
No, not necessarily. A balanced diet is enough to start. If you struggle to consume enough protein, whey protein can be convenient, but it's not mandatory.
How do I know what weights to use?
Choose a weight that allows you to complete all reps with good form, but where the last 2-3 reps are challenging. If it's too easy, increase. If you can't finish, decrease.
How to track my progress effectively?
Use BenchRep to record all your sessions and track weight progression. Take photos every 2 weeks and measure yourself. Strength progression is the best indicator!
Ready to start your transformation?
Download BenchRep and start this program today. Simple tracking, guaranteed progression, visible results in 8 weeks.
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