If you want to start lifting weights more often but have no idea where to start, we've got you covered. We created this one-week beginner weightlifting routine that takes all the guesswork out of planning and organizing your workouts. That way, you can tackle weightlifting with confidence, whether you're working out in your home or the gym. Even though we designed this weightlifting plan for beginners, you can easily scale it up or return to it even if you're a seasoned lifter.
To complete this weightlifting workout plan, you'll need medium-weight dumbbells, a mini resistance band, and a workout mat. (Check out this guide if you need help choosing the right weight.) And FYI: even though this plan is dedicated to weightlifting, there's some cardio in there, too. After all, doing cardio is important because it offers so many health-boosting benefits of exercise, such as improved heart health, better sleep, and better cognition, according to the American Heart Association.
Ahead, you'll find instructions on how to do each day's workout from this beginner's weightlifting workout plan, along with tips for customizing each one for you. (Don't forget to warm up before every workout and cool down afterward to avoid muscle soreness, too.) To see results from any workout, you need to be consistent, so we suggest following this program for four weeks. After that, start to increase your weights or graduate to tougher movements so you can keep challenging yourself.
— Additional reporting by Lauren Mazzo and Angelica Wilson
We're starting this beginner weightlifting routine with a lower-body and core workout! Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. If you're a beginner, use your bodyweight when applicable or 5- to 10-pound dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.
Complete two sets of the following exercises. Take one minute of rest in between each set.
Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. Be sure to challenge yourself with the weight.
We told you there'd be cardio in this weightlifting workout plan! Complete one of the following workouts, or do another 30-minute cardio workout of your choice, whether it's a cycling class, hike, run, etc.
You've made it halfway through this week-long weightlifting workout plan, and it's time for some recovery. Consider foam rolling for 10 minutes or trying some of these moves to release lower-back or hip tension, and if you're feeling sore, take an Epsom-salt bath (just be sure to hydrate during and after).
Next up in this beginner weightlifting workout plan is a total-body circuit workout. It incorporates some compound exercises and cardio moves, so you get the best of both types of workouts.
Do three to four sets of the following circuit. Take little to no rest in between each exercise and three minutes of rest in between sets. If you're a beginner, use your bodyweight when applicable or 7.5- to 10-pound dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.
Take today to stretch and/or work on your mobility. Try one of the workouts below.
Yes, really: one of the days in this weightlifting workout plan is a rest day, and it exists for good reason. You've been putting in work all week long, so use today to rest and prep for next week. No workout necessary: go on a walk, hang out with your friends, or do whatever makes you happy.