7-Day Intro to Weight Training Fitness Plan

The perfect way to start lifting.

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.

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 and results!

Why Weight Training?

weight training for feminine muscles

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



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 beginner weight training workout plan, consider trying one of these weight training routines:

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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