Strength training should be fun. But often times, it feels intimidating — especially if you're just starting out. If you want to start lifting weights more frequently 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.
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 FWIW, 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.
A heads up: although 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, Angelica Wilson, and Mirel Zaman
1Beginner Weightlifting Routine Day 1: Legs and Core
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.
Stand upright with your feet together, with 10-pound dumbbells at your side.
Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side for one rep.
Core
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. HIIT is fine too, but it should be cardio-focused, not strength.
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).
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5Beginner Weightlifting Routine Day 5: Total-Body Conditioning
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 a controlled lunge (or large step) backward with your left foot.
As you lunge back with your left foot, drive your left arm forward to maintain your balance.
Lower your hips so your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle.
Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance. (If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.)
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. Instead, go on a walk, hang out with your friends, or do whatever makes you happy.
Tamara Pridgett was an associate editor with PS Fitness. She's a NASM-certified personal trainer and Precision Nutrition level 1 coach, and was a Division 1 All-American sprinter. Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. Angelica Wilson is a former associate fitness editor for PS. She's a tall, plus-size yoga instructor who's a been a K-pop fan since '09. She enjoys sharing what brings her joy so that others can potentially find joy in her interests as well. Mirel Zaman is the wellness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.
