Weight training is crucial for women aiming to lose fat and build lean muscle. This 8-week program helps beginners establish proper form while progressively building strength and endurance.

Start with 2-3 sets of 12-15 reps for each exercise. Rest 60-90 seconds between sets. As you get stronger, increase weight while maintaining proper form.

Week 1-2: Foundation

• Monday: Full Body

  • Bodyweight squats
  • Push-ups (modified if needed)
  • Dumbbell rows
  • Walking lunges
  • Plank holds (30 seconds)

• Wednesday: Full Body

  • Glute bridges
  • Dumbbell shoulder press
  • Stability ball crunches
  • Romanian deadlifts
  • Wall sits (30 seconds)

• Friday: Full Body

  • Step-ups
  • Bent-over rows
  • Bodyweight hip thrusts
  • Tricep dips
  • Bird dogs

Week 3-4: Progressive Overload Add weight or increase reps to challenge yourself. Same exercise pattern as weeks 1-2, but aim for 3-4 sets.

Week 5-6: Intensity Reduce rest periods to 45-60 seconds between sets. Add these supersets:

• Squats + Push-ups
• Rows + Lunges
• Shoulder Press + Glute Bridges

Week 7-8: Advanced Moves Incorporate these challenging variations:

• Bulgarian split squats
• Incline push-ups
• Single-leg Romanian deadlifts
• Plank with shoulder taps

Nutrition Tips

• Eat protein with each meal (20-30g)
• Stay hydrated (2-3 liters daily)
• Include vegetables at every meal
• Control portions using hand measurements
• Plan meals ahead

Recovery

• Sleep 7-9 hours nightly
• Stretch after workouts
• Take rest days when needed
• Listen to your body
• Stay consistent

Track your progress with photos, measurements, and workout logs. Adjust weights and exercises based on your comfort level and energy.

Remember: Focus on form over weight, stay consistent, and be patient with your results.

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