21-Day Body-Toning Workout Plan for Female Beginners

Improve your life in more ways than one!

21-Day Body-Toning Workout Plan for Beginners

This 21-day toning workout plan for female beginners is a great routine to follow if you’re just getting started on your fitness journey! This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot. However, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, or too fast.

Too often we pick and choose what we want to focus on. For example, many ladies only like to work legs and abs. The problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance.

This toning workout plan for female beginners is designed to help you build muscle strength and lose fat. It includes three days of exercises to target different areas of the body, as well as a cardio workout to help boost your metabolism. Whether you’re new to working out or just need a refresher, this plan is a great way to get started and stay motivated.

This program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and solid cardio routine, this program will transform your body!

The Details

I want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many toning workout plan for females beginners will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help.

Each week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed.

If you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉

Remember to stay hydrated, fuel your body with nutritious foods, and listen to your body. With consistency and dedication, you can achieve your toning goals.

Week 1:

Perform 3 sets of 10 with moderately heavy weight (unless specified otherwise).

Week 2:

Perform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise).

Week 3:

Perform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise).

The Workout

Day 1: Chest/Triceps Day

toning workout plan for female beginners
  1. Bench Press
  2. Dips (assisted)
  3. Tricep Cable Pushdowns
  4. Pec Fly (machine)
  5. Dumbbell Pullover
  6. Dumbbell Tricep Kickbacks

Day 2: Back/Biceps Day

toning workout plan for female beginners
  1. Pull-up/Chin-ups (assisted)
  2. Barbell Deadlift
  3. Dumbbell Row (single-arm)
  4. Barbell Bicep Curls
  5. Cable Lat Pull-down (wide, overhand grip)
  6. Dumbbell Hammer Curls

Day 3: Rest

take a chill pill

It’s important to give your muscles time to recover between workouts. Aim for at least one rest day per week!

Day 4: Core 

For week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds.

  1. Bicycle Crunches
  2. Plank
  3. Side Planks
  4. Reverse Crunches
  5. Sit-ups
  6. Russian Twists
  7. Scissor Kicks

Day 5: Shoulders

  1. Dumbbell Shoulder Press
  2. Dumbbell Alternating Front Raise
  3. Shrugs
  4. Dumbbell Lateral Raise
  5. Reverse Fly Machine (Also known as Rear Delt machine)

Day 6: Legs

leg exercises
  1. Barbell Squats
  2. Single-Leg Deadlift (per leg)
  3. Walking Lunges (alternating legs) – Week 1: 3 sets of 20 / Week 2: 3 sets of 30 / Week 3: 3 sets of 40
  4. Barbell Hip Thrusts
  5. Hip Abduction Machine 
  6. Weighted Calf Raise

Day 7: Rest

rest day

Congratulations on completing this toning workout plan for females beginners. You can keep up this routine and keep upping or lowering the intensity to fit your needs. Let us know what you thought of this toning workout plan for females beginners in the comments below!

Bench Press

Dips (assisted)

Tricep Cable Push-downs

Pec Fly (machine)

Dumbbell Pullover

Dumbbell Tricep Kickbacks

Pull-up/Chin-up (machine assisted)

Pull-up/Chin-up (band assisted)

Barbell Deadlift

Dumbbell Row (single-arm)

Barbell Bicep Curl

Cable Lat Pulldown (wide, overhand grip)

Dumbbell Hammer Curls

Bicycle Crunches


Side Planks

Reverse Crunches


Russian Twists

Scissor Kicks

Dumbbell Shoulder Press

Dumbbell Alternating Front Raise


Dumbbell Lateral Raise

Reverse Fly Machine (Also known as Rear Delt machine)

Barbell Squats

Single-Leg Deadlift (Per leg)

Walking Lunges (alternating legs)

Barbell Hip Thrusts

Hip Abduction Machine 

Weighted Calf Raise

Try this body-toning workout plan for beginners for a few weeks and let us know what you think! We’d love to hear your feedback! If you love it, you can also try this Body Toning Workout.

Like this post? Read more:

Don’t forget to follow us on Facebook, Pinterest and Instagram for all of the latest body sculpting workouts! Be sure to subscribe to our eNewsletter for the latest content, from us to you!


This post may include affiliate links.

Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

More by Erin

Leave a Reply

Your email address will not be published. Required fields are marked *