Strength training should be fun. But often times, it feels intimidating [1] — 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 [2], and a workout mat. Check out this guide if you need help choosing the right weight [3]. 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 [4].
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 [5], 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 [6] or graduate to tougher movements so you can keep challenging yourself.
— Additional reporting by Lauren Mazzo, Angelica Wilson, and Mirel Zaman
Beginner Weightlifting Routine Day 1: Legs and Core
Legs
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.
- Glute Bridge [7]: two sets of 10 reps
- Lie down on the floor or a mat.
- Place feet on the floor with knees bent and hips-width distance apart.
- Place your hands on the floor next to your hips with your palms facing down.
- Pull your navel toward your spine to engage your core.
- Lift your hips as you press down into your feet and hands.
- Gently lower your hips back down for one rep.
- Lateral Band Walk [8] (shown): two sets of 10 reps
- Place a mini resistance band around your shins just above your ankles.
- Stand with your feet underneath your hips.
- Keeping the band taut, take two steps to the right (like a crab).
- Then take two steps to the left for one rep.
- Dumbbell Squat [9]: two sets of 12 reps
- Stand with your feet slightly wider than your hips.
- Rack your dumbbells in line with your shoulders (think top of a hammer curl).
- Pull your navel toward your spine to help engage your core.
- Keeping your spine long, begin to sit back like you were going to sit in a chair.
- Once your hips are around knee level, stand back up for one rep.
- Dumbbell Walking Lunge [10]: three sets of 10 reps on each leg
- 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.
- High Plank [11]: 30 seconds
- Begin in tabletop with hands under your shoulders and knees under your hips.
- Pull your navel toward your spine to help engage your core.
- Step your feet back into hip plank.
- Hold for one 30-second rep.
- Scissor Kick [12]: 30 seconds
- Lying on your back, lift your legs two to three inches off of the ground.
- Place your hands on the floor beside you or underneath your lower back for extra support.
- Cross your right ankle over your left ankle, then cross your left ankle over your right ankle for one rep.
- Mountain Climber [13]: 30 seconds
- Begin in high plank.
- Pull your right knee toward your right elbow.
- Step back to high plank.
- Then pull your left knee toward your left elbow.
- Step back to high plank for one rep.
Beginner Weightlifting Routine Day 2: Arms
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.
- Push-Up [14]: four sets of eight reps
- Begin in high plank. (If your lower back feels unsupported, lower onto your knees.)
- Lower your torso until your chest lightly taps the ground.
- Press back to high plank for one rep.
- Dumbbell Bench Press [15]: three sets of 12 reps
- Lie down with one dumbbell in each hand.
- Cactus your arms by placing your elbows in line with your shoulders and dumbbells upward toward the ceiling.
- Place your feet under your knees hips-width distance apart.
- Keep your lower back flat on the ground.
- Press your dumbbells toward the ceiling, lightly tapping them above your chest.
- Return your arms to the ground for one rep.
- Renegade Row [16]: three sets of 10 reps
- Begin in high plank with dumbbells in each hand and feet wider than shoulders. (If your lower back feels unsupported, take this on your knees.)
- Keeping your core engaged, pull dumbbell, elbow back, until it's in line with your chest.
- Place the dumbbell back down with control.
- Repeat on the other side to complete one rep.
- Bicep Curl [17]: four sets of 12 reps
- Stand with feet underneath hips.
- Hold one dumbbell in each hand with your palms facing out.
- Keeping your core engaged, bend your elbows until your palms face your shoulders.
- Reverse the action until you reach your starting position for one rep.
Beginner Weightlifting Routine Day 3: Cardio
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.
- 20-Minute StairMaster Workout [18]
- 30-Minute Elliptical Workout [19]
- YouTube Cycling Workouts [20]
- Treadmill Workouts For All Levels [21]
Beginner Weightlifting Routine Day 4: Stretch and Recover
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 [22] or hip tension, and if you're feeling sore, take an Epsom-salt bath (just be sure to hydrate during and after).
Beginner 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 [23] 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.
- Mountain Climber [24]: 30 seconds
- Begin in high plank.
- Pull your right knee toward your right elbow.
- Step back to high plank.
- Then pull your left knee toward your left elbow.
- Step back to high plank for one rep.
- Reverse Lunge With a Knee Drive [25]: 12 reps on each leg
- Stand with feet together.
- 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.)
- This completes one rep.
- Burpee With a Tuck Jump [26]: 10 reps
- Begin standing with your feet hip-distance apart.
- Jump into the air, then lower down into a plank position.
- Immediately jump your feet back in so you're in a crouching position.
- From here, jump into the air and bring your knees to your elbows.
- Land softly on your feet, for one rep.
- Split Squat and Press (shown): 15 reps
- Stand with your feet slightly wider than your hips.
- Hold one dumbbell in each hand with palms facing in next to your hips.
- Pull your navel toward your spine to help engage your core.
- Step backward about three feet with your left foot. Press the weights up to the ceiling.
- Lower the weight to your shoulders as you bend your knees to about 90 degrees.
- Straighten both legs as you press the weights back toward the ceiling.
Beginner Weightlifting Routine Day 6: Yoga or Mobility
Take today to stretch and/or work on your mobility. Try one of the workouts below.
- 30-Minute Yoga Flow For Flexibility [27]
- Hip Mobility Exercises [28]
- Beginner Mobility Training [29]
Beginner Weightlifting Routine Day 7: Rest
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 [30] 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 [31] 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 [32] 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 [33] 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.