Learn How to Lift Weights (and Build Muscle) With This 4-Week Beginner Workout Plan

This week you'll start with basic movements to build your strength foundation.

Monday

• Glute bridge: two sets of 10 reps
• Lateral band walk: two sets of 10 reps, each direction
• Dumbbell squat: 12 reps
• Walking lunge: two sets of 10 reps, each leg
• Cable machine Romanian deadlift: three sets of 12 reps

Tuesday

• Plank with lateral arm reach: two sets of 10 reps, each side
• Bicep curl: three sets of 10 reps
• Dumbbell bench press: three sets of 10 reps
• Single-arm row: three sets of 10 reps
• Push-up: three sets of 10 reps (can be modified and done on your knees)

Wednesday

You're off to a great start and now it's time to give your muscles a rest. Foam roll, stretch, take a yoga class — just do something that will make you feel good.

Thursday

Yes, this is a strength program but it's imperative to give your muscles a rest. Today, you're going to cross-train. Consider doing a light 15 to 30 minute run, swimming, riding a bike, or using the elliptical.

Friday

• Glute bridge: two sets of 10 reps
• Plank with lateral arm reach: two sets of 10 reps, each side

The remainder of the workout will be completed as a circuit. Take minimal rest in between exercises (listen to your body) and no more than two minutes of rest in between each round. Complete two to three rounds (if you're feeling completely exhausted after two rounds, stop).

• Dumbbell squat press: 10 reps
• Frogger: 10 reps (you can also do a standard burpee)
• Lateral lunge with high pull: 10 reps
• Mountain climber: 20 reps
• Bent-over row: 10 reps
• High knees: 20 reps

Saturday and Sunday
Congratulations, week one of training is officially complete. If you're feeling tight or sore, take an epsom salt bath, relax in the steam room, roll out, and most importantly, keep moving to loosen up your muscles. If your hips are feeling tight, follow this quick four-move mobility routine.

During week two, you'll be introduced to a few new exercises and the volume (the amount of sets and reps) will increase slightly.

Monday

• Glute bridge: two sets of 10 reps
• Lateral band walk: two sets of 10 reps, each direction
• Goblet squat: three sets of 12 reps
• Hamstring curl: three sets of 10 reps
• Reverse lunge with twist: three sets of 12 reps
• Romanian deadlift: three sets of 10 reps

Tuesday

• Plank walkout: two sets of 10 reps
• Plank with lateral arm reach: two sets of 10 reps, each side
• Bicep curl and overhead press: three sets of 12 reps
• Cable pullover: three sets of 12 reps
• Triceps extension: three sets of 12 reps
• Plank with shoulder tap: three sets of 10 reps

Wednesday
You've been working hard and now it's time to give your muscles some TLC. Stretch/foam roll and get ready for tomorrow.

Thursday
It's time to cross-train, again. This week, you'll be doing sprints. You can do them outside on a field or a track, or inside on the treadmill. If you're running outside, do eight 100-meter sprints (around 80 to 85 percent of your fastest sprint) and take one minute of rest in between each sprint.

If you're on the treadmill, complete eight 30-second sprints, taking one minute of rest in between sprints. The speed will vary person to person; try sprinting between 6 and 9 mph, but ultimately, find a speed that challenges you.

Friday

• Clamshell: two sets of 10 reps
• Plank with knee tap: two sets of 10 reps
• Side plank leg lift: two sets of 10 reps
• Single-arm overhead squat: three sets of 12 reps, each arm
• Bent-over row: three sets of 12 reps
• Narrow stance deadlift: four sets of 12 reps
• Bent-over reverse fly: four sets of 10 reps

Saturday and Sunday
Take these two days to rest and recover. If you're feeling sore, foam roll, stretch, and continue to move your body.

This week, you'll notice that the volume has increased and that exercises like the glute bridge have progressed.

Monday

• Lateral band walk: two sets of 10 reps, each direction
• Weighted glute bridge: three sets of 10 reps
• Barbell squat: four sets of 10 reps
• Walking lunge: three sets of 10 reps, each leg
• Hex bar deadlift: four sets of 12 reps

Tuesday

• Plank with lateral arm reach: two sets of 10 reps, each side
• Bicep curl: four sets of 10 reps
• Dumbbell bench press: four sets of 10 reps
• Single-arm row: four sets of 10 reps
• Push-up: two sets of 12 reps (can be modified and done on your knees)
• Banded assisted pull-up: two sets of eight reps

Wednesday

You're probably sore, so take today to rest and recover. Foam roll, stretch, take a yoga class — just do something that will make you feel good.

Thursday

It's cross-training time. By now you should know what to do. If not, consider doing a light 20 to 30 minute run, swimming, riding a bike, or using the elliptical.

Friday

• Weighted glute bridge: three sets of 10 reps
• Plank with lateral arm reach: two sets of 10 reps, each side

The remainder of the workout will be completed as a circuit. Take minimal rest in between exercises (listen to your body) and no more than two minutes of rest in between each round. Complete four rounds.

• Dumbbell squat press: 12 reps
• Burpee: 12 reps
• Lateral lunge with high pull: 12 reps
• Mountain climber: 30 reps
• Bent-over row: 10 reps
• High knees: 30 reps

Saturday and Sunday
Way to work. Week three of training is complete. If you're feeling tight or sore, take an epsom salt bath, relax in the steam room, roll out, and most importantly keep moving to loosen up your muscles. If your hips are feeling tight, follow this quick, four-move mobility routine.

You've been working hard for the past three weeks, and now it's time to crush week four.

Monday

• Lateral band walk: two sets of 10 reps, each direction
• Weighted glute bridge: three sets of 10 reps
• Barbell squat: four sets of 12 reps
• Hamstring curl: four sets of 10 reps
• Reverse lunge with twist: four sets of 12 reps
• Hex bar deadlift: four sets of 10 reps

Tuesday

• Plank walkout: two sets of 10 reps
• Plank with lateral arm reach: two sets of 10 reps, each side
• Bicep curl and overhead press: four sets of 12 reps
• Cable pullover: four sets of 12 reps
• Triceps extension: four sets of 12 reps

Wednesday
Give your muscles a break and take a rest day; you deserve it. Stretch/foam roll and get ready for tomorrow.

Thursday
It's time to sprint again. You can sprint outside on a field or a track, or inside on the treadmill. If you're running outside, do 10 100-meter sprints (around 80 to 85 percent of your fastest sprint) and take one minute of rest in between each sprint.

If you're on the treadmill, complete 10 30-seconds sprints, taking one minute of rest in between sprints. The speed will vary person to person; try sprinting between 6 and 9 mph, but ultimately, find a speed that challenges you.

Friday

• Clamshell: two sets of 10 reps
• Plank with knee tap: two sets of 10 reps
• Side plank leg lift: two sets of 10 reps
• Single-arm overhead squat: three sets of 12 reps, each arm
• Narrow stance deadlift: four sets of 12 reps
• Banded assisted pull-up: three sets of 10 reps
• Burpee: three sets to failure (as many as you can until you can't do anymore)

Saturday
Shake your body out with a 20-minute light run. The pace is up to you.

Sunday Way to work! You're officially done with the four-week plan. It's time to rest and let your body recover. If you'd like, you can start the program over again.