Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration4 weeks
- Days Per Week6
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Other
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Women should lift weights. The benefits are too good not to!
No, you won’t get too bulky or too big – you just don’t have enough testosterone to get that way.
Resistance training is the only way to effectively reshape your physique by building some shapely muscle and burning some unwanted body fat at the same time.
New to this type of training or in need of something new? Below is a 30-day workout plan made just for women.
It’s actually not too far from what guys do in the gym – with lighter weights of course. It’s also a beginner’s guide taking you from basic bodyweight exercises to more traditional training so you will always be progressing and avoid being bored.
It’s time to get a little stronger, leaner and into the shape of your life!
| Day 1 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Push-Up | 1x10 | 3x15 | 30 |
| Inverted Row | 1x10 | 3x10 | 30 |
| Prisoner Squat | 1x10 | 3x15 | 30 |
| Reverse Lunge (per leg) | - | 3x10 | 30 |
| Single-Leg Calf Raise (per leg) | - | 3x10 | Alternate |
| Floor Crunch | - | 3x15 | 30 |
| Day 2 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Lying Leg Raise | - | 3x20 | - |
| 20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.) | |||
| Day 3 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Push-Up | 1x10 | 3x20 | 30 |
| Inverted Row | 1x10 | 3x15 | 30 |
| Prisoner Squat | 1x10 | 3x20 | 30 |
| Reverse Lunge (per leg) | - | 3x15 | 30 |
| Single-Leg Calf Raise (per leg) | - | 3x15 | Alternate |
| Floor Crunch | - | 3x20 | 30 |
| Day 4 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Lying Leg Raise | - | 3x20 | - |
| 20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.) | |||
| Day 5 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Push-Up | 1x10 | 3x25 | 30 |
| Inverted Row | 1x10 | 4x15 | 30 |
| Prisoner Squat | 1x10 | 3x25 | 30 |
| Reverse Lunge (per leg) | - | 4x15 | 30 |
| Single-Leg Calf Raise (per leg) | - | 4x15 | Alternate |
| Floor Crunch | - | 4x20 | 30 |
| Day 6 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Lying Leg Raise | - | 3x20 | - |
| 20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.) | |||
| Day 7 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Rest day or active rest – any recreational activity of your choice. | |||
| Day 8 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Incline Bench Dumbbell Press | 1x12 | 3x12 | 30 |
| Bent-Over Dumbbell Row | 1x12 | 3x12 | 30 |
| Seated Dumbbell Shoulder Press | - | 3x12 | 30 |
| Dumbbell Lunge (per leg) | 1x10 | 3x10 | 30 |
| Dumbbell Goblet Squat | - | 3x12 | Alternate |
| Single-Leg Dumbbell Calf Raise | - | 3x12 | Alternate |
| Decline Bench Sit-Up | - | 3x15 | 30 |
| Day 9 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Hanging Leg Raise | - | 3x20 | - |
| 30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.) | |||
| Day 10: + Weight, - Reps | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Incline Bench Dumbbell Press | 1x12 | 3x10 | 30 |
| Bent-Over Dumbbell Row | 1x12 | 3x10 | 30 |
| Seated Dumbbell Shoulder Press | - | 3x10 | 30 |
| Dumbbell Lunge (per leg) | 1x10 | 3x10 | 30 |
| Dumbbell Goblet Squat | - | 3x10 | Alternate |
| Single-Leg Dumbbell Calf Raise | - | 3x10 | Alternate |
| Decline Bench Sit-Up | - | 3x20 | 30 |
| Day 11 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Hanging Leg Raise | - | 3x20 | - |
| 30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.) | |||
| Day 12: + Weight, - Reps | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Incline Bench Dumbbell Press | 1x12 | 3x8 | 30 |
| Bent-Over Dumbbell Row | 1x12 | 3x8 | 30 |
| Seated Dumbbell Shoulder Press | - | 3x8 | 30 |
| Dumbbell Lunge (per leg) | 1x10 | 3x8 | 30 |
| Dumbbell Goblet Squat | - | 3x8 | Alternate |
| Single-Leg Dumbbell Calf Raise | - | 3x8 | Alternate |
| Decline Bench Sit-Up | - | 4x15 | 30 |
| Day 13 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Hanging Leg Raise | - | 3x20 | - |
| 30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.) | |||
| Day 14 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Rest day or active rest – any recreational activity of your choice. | |||
| Day 15 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Incline Bench Dumbbell Fly | 1x12 | 3x12-15 | 45 |
| Push-Up | - | 3x15-20 | 45 |
| Wide-Grip Pull-Up Or Pulldown | 1x10 | 3x12-15 | 45 |
| Bent-Over Dumbbell Row | 1x10 | 3x12-15 | 45 |
| Dumbbell Side Lateral Raise | - | 3x12-15 | 45 |
| Dumbbell Upright Row | - | 3x12-15 | 45 |
| Bicycle Crunch | - | 3x20 | 30 |
| Day 16 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Dumbbell Curl | 1x12 | 3x12-15 | 45 |
| Parallel Bar Dip Or Pressdown | 1x10 | 3x12-15 | 45 |
| Barbell Back Squat | 2x12 | 3x12-15 | 45 |
| Dumbbell Stiff Leg Deadlift | - | 3x12-15 | 45 |
| Seated Calf Raise | 1x12 | 3x12-15 | 30 |
| Seated V-Up | - | 3x20 | 30 |
| Day 17 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
|
30 minute interval session: sprints, bike or other favorite mode:
|
|||
| Day 18: + Weight, - Reps | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Incline Bench Dumbbell Fly | 1x12 | 3x10-12 | 45 |
| Push-Up | - | 3x15-25 | 45 |
| Wide-Grip Pull-Up Or Pulldown | 1x10 | 3x10-12 | 45 |
| Bent-Over Dumbbell Row | 1x10 | 3x10-12 | 45 |
| Dumbbell Side Lateral Raise | - | 3x10-12 | 45 |
| Dumbbell Upright Row | - | 3x10-12 | 45 |
| Bicycle Crunch | - | 3x20 | 30 |
| Day 19: + Weight, - Reps | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Dumbbell Curl | 1x12 | 3x10-12 | 45 |
| Parallel Bar Dip Or Pressdown | 1x10 | 3x10-12 | 45 |
| Barbell Back Squat | 2x12 | 3x10-12 | 45 |
| Dumbbell Stiff Leg Deadlift | - | 3x10-12 | 45 |
| Seated Calf Raise | 1x12 | 3x10-12 | 30 |
| Seated V-Up | - | 3x20 | 30 |
| Day 20 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
|
30 minute interval session: sprints, bike or other favorite mode:
|
|||
| Day 21 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Rest day or active rest – any recreational activity of your choice. | |||
| Day 22 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Flat Bench Dumbbell Press | 1x12 | 3x8-12 | 60 |
| Incline Bench Dumbbell Press | - | 3x8-12 | 60 |
| Bent-Over Barbell Row | 1x12 | 3x8-12 | 60 |
| Neutral-Grip Pull-Up or Pulldown | - | 3xMax | 60 |
| Seated Dumbbell Shoulder Press | 1x12 | 3x8-12 | 60 |
| Dumbbell Shrug | - | 3x8-12 | 60 |
| Decline Sit Up | - | 3x20 | 30 |
| Day 23 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Incline Bench Dumbbell Curl | 1x12 | 3x8-12 | 60 |
| Close-Grip Push-Up | 1x10 | 3x8-12 | 60 |
| Barbell Front Squat | 2x12 | 3x8-12 | 60 |
| Barbell Romanian Deadlift | - | 3x8-12 | 60 |
| Standing Calf Raise | 1x12 | 3x8-12 | 30 |
| 3-Way Sit-Up | - | 3x20 | 30 |
| Day 24 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
|
23 minute interval session: sprints, bike or other favorite mode:
|
|||
| Day 25: + Weight, -Reps | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Flat Bench Dumbbell Press | 1x12 | 3x6-10 | 60 |
| Incline Bench Dumbbell Press | - | 3x6-10 | 60 |
| Bent-Over Barbell Row | 1x12 | 3x6-10 | 60 |
| Neutral-Grip Pull-Up or Pulldown | - | 3xMax | 60 |
| Seated Dumbbell Shoulder Press | 1x12 | 3x6-10 | 60 |
| Dumbbell Shrug | - | 3x6-10 | 60 |
| Decline Sit Up | - | 3x25 | 30 |
| Day 26: + Weight, - Reps | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Incline Bench Dumbbell Curl | 1x12 | 3x6-10 | 60 |
| Close-Grip Push-Up | 1x10 | 3x6-10 | 60 |
| Barbell Front Squat | 2x12 | 3x6-10 | 60 |
| Barbell Romanian Deadlift | - | 3x6-10 | 60 |
| Standing Calf Raise | 1x12 | 3x6-10 | 30 |
| 3-Way Sit-Up | - | 3x20 | 30 |
| Day 27 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
|
23 minute interval session: sprints, bike or other favorite mode:
|
|||
| Day 28 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Rest day or active rest – any recreational activity of your choice. | |||
| Day 29 | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
|
23 minute interval session: sprints, bike or other favorite mode:
|
|||
| Day 30: Active Rest Day Or Light Bodyweight-Only Workout | Warm-Up | Working Set | Rest (Secs) |
|---|---|---|---|
| Push-Up | 1x10 | 2-3x15 | 30 |
| Inverted Row | 1x10 | 2-3x10 | 30 |
| Prisoner Squat | 1x10 | 2-3x15 | 30 |
| Bodyweight Lunge (per leg) | - | 2-3x10 | 30 |
| Single-Leg Calf Raise (per leg) | - | 2-3x10 | Alternate |
| Floor Crunch | - | 3x15 | 30 |
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65 Comments
almost done. have noticed my arms getting more muscle and being stronger but nothing else. would have liked to see more improved on legs and stomach. regardless, thank you for this it really helped me stayed organized and committed to the end!
Upping the weight used on leg dominant exercises, or adding weight to bodyweight leg exercises would help with leg strength. Every workout you do engages your core if your form is proper- that being said, everyone has abs... but they are only visible on the very lean. The saying that Abs are made in the kitchen, is very true. Your caloric intake has a lot to do with your abs showing. If you are speaking to the nature of the ab workout, you again - can always add weights or resistance to your workout. This comment is not necessarily directed towards you, but anyone who might feel they are lacking gains while performing these workouts.
What do you suggest for after this program? Should I just repeat it or find something else. I like the full body focus and mixed in cardio
Hi, Pam. If you like this one, then give yourself a few days off after you finish and take it for one more round. See if you can surpass your previous performances.
Is there a level more “beginner” than beginner? I’ve never had a strong upper body (dancer - powerful legs, arms used mainly for grace and balance). There’s no way I can do a full body push up or the inverted row at this point. No modifications were given. Any suggestions?
Linda -
Try substituting conventional push-ups with knee push-ups. Check out the video below:
https://www.muscleandstrength.com/exercises/knee-pushups.html
As far as inverted rows go, what does your setup look like for this? Let us know. Maybe we can walk you through cues to modify this exercise.
I'm a stay at home mom with 3 kids. My 3rd baby just turned 1, all 3 c-sections. So I was feeling pretty down about my body. Now I'm on day 23 of this routine and what a difference this routine is making for my confidence and overall mood. 2 of the weeks I repeated because I really wanted to do the routine justice. I can see my body changing shape and am looking forward to trying the other women's workouts on this site. Feeling motivated!
I’m about to start this workout, but I was wondering what weight to use? Or what weight to start with?
Hey Riana - start with a weight that you can move safely and with proper form for the given number of reps. You'll most likely have to choose a weight, try it out, and adjust the weight if it was too challenging or too easy.
I am on my second week of "30 day" womens workout. Thank you. It fits my schedule. I am recovering from a meniscus tear extraction and traditional going for it was too much so soon, 3 weeks out.
So far I haven't missed a workout. I get board easily. I would rather go for a run, but at my age, almost 60, I need muscle back up to keep running. So off to the gym I go until my knee can run farther than the parking lot.
What would you suggest for my next challenge?
One other thing, goblet squats listed on the first week says alternate? I am confused
Hey Sharon - as far as what workout to do next, what are your goals? Looking at the goblet squat rest time, I do believe that is a mistake and it should be a 30 second rest period.
My goals are to strengthen my supporting muscles so I can run and cycle well into the future with minimal injuries. Also a personal goal, 10 standard pushups and 10 standard pull ups. I can presently do 2-5 standard pushups and 0 pullups
All fantastic goals! Check out this article on training after 40: https://www.muscleandstrength.com/expert-guides/over-40-muscle-building
I was just curious about the days that have a working set of 3x20-15 what does the -15 mean?
Hi! That means rest period.
Hi!
I am starting this program tomorrow. After the 30 days, what do suggest to continue full body strenght and more specific area? Do you have a more long-term program or something that can be applied during at least 6 month to see results and to have a good workouts habit to maintain my energy and my shape?
Hi, I'm 21 year old and i weigh 42kg can I start with this program as i am absolute beginner.
I ended up injuring my back. i have a weak core and back muscles (I assume like the majority of girls out there doing beginner strength routine) and it felt like too quick of a progression of the exercises once it reaches bent-over barbell row.
I just finished day 1. it's pretty strenuous, even though I am an athlete (weightlifter). I may not do quite the number of reps, due to training snatch and clean and jerk as well. i'll let you know if it works out for me, and if it affects my lifts. if I start to get overtraining symptoms, or if my lifts slow or get better....I will let you know.
I forgot to mention that even though I am a competing athlete, I am 69 years old. I am not a true beginner to resistance training, but am exploring this on behalf of my clients. it seems a bit aggressive for beginners, especially older women. If they can put in the effort, though, it will change their lives - strong women are happier than weak ones.
Hi! I am currently doing this workout routine and it's been awesome. Exercises are challenging but not overwhelming and I like the variety every week. I realize I can probably repeat the same workout once I am done with 30 days, but if anyone knows a good workout routine that is a nice continuation of this one, please let me know!
Do you have a PDF of this workout that I can print?
Hi
How much time should I allow for the weights sessions?
Thanks
If it helps, my session lasts about 50 minutes, 5-7 minutes out of that is warm up. I spend 30 seconds for resting between the sets.
hi i m 50 years old female i want to loose 20 lb can i do with this exercise within two months.i m vegetarian .i will control my diet.please reply thanks
This looks awesome! I am definitely trying this, it's exactly what I've been looking for. I workout from home and don't have a bench, but use my physio ball as a bench for the flat and incline chest exercises, but not sure how to incorporate the decline crunches? Any tips would be appreciated.
Thanks,
Connie
I am about to start this 30 day plan, however I am just wondering how heavy of weights I should be using for dumbbells or other weighted workouts. There are a few exercises listed that I am currently doing at the gym, however I don't use free weights much so not sure where to start.
Thanks,
Alex
Hi Alex, I started with the lightest and if I felt that I was too light, I would pick the next heavy weight for the next rep. Write down where you stopped so next day you can start with that weight and inclrease if needed.
Had a couple questions because I'm interested in starting this.
1) Is there a preferred dietary plan for this?
2) Are the back excercises recalling straining for the back? If so is there any substitute methods I could use if I can't perform them? (Have had 2 spine surgeries)
3) Can I use this work out all year long or is there another plan to this?
Thank you! Sorry for the list of questions just really pushing myself to finally lose the weight and keep it off.
Paoline,
1. Not anything specific.
2. Depending upon the type of surgery you've had then there may need to be certain substitutions depending upon contraindicated exercises. However, given I haven't worked with your surgeons or rehab professionals, I can't make recommendations without more details.
3. You can run any program as long as you wish provided you enjoy it and you're still progressing.
Thanks Mike I'll bring it to my physical therapist and ask :)
what happens if I don't know what certain exercises are, where can I find how to execute the exercise properly?
Thanks
Lisa,
We have a large exercise database here on the site: https://www.muscleandstrength.com/exercises
Or, it may be even easier to simply search them on YouTube as there are a number of demonstrations for each.
I have been doing your full body workout 3 times a week and cardio in between. I have done it for 3 weeks now. Should I start this 30 day workout? I am a 55 year old woman and I think I can handle it.
Hi Diane. Absolutely, and don't forget to post your experience right here. Thanks!
This looks like something I'd like to try. Can you clarify for me about the warm-up? For example, on day 1, am I supposed to do 10 push-ups, 10 inverted rows, 10 prisoner squats, and then go into the working sets, or is it 10 push-ups and rest, then 3 sets of 15 push-ups, 10 inverted rows and rest, then 3 sets of 10 inverted rows etc? Thanks!
Hi Carla. You would perform the warm-up set of push-ups and then go into your working sets of push-ups., etc. Thanks!
I have a pretty wonky schedule. If I want to follow this routine, how detrimental would missing a day be? Can I pick up from where I left off, or would I be better off finding a split if I am uncertain I can follow this daily to a T for 30 days?
Kay. If you miss a day no problem, life happens. Don't beat yourself up and either pick up where you left off or just skip over that day. The important thing is to keep going and stay as consistent as life will allow. : )
Super! Thanks for the quick reply!!
K
Hi. on day 20 you write:
30 minute interval session: sprints, bike or other favorite mode:
2 Minute Warm-Up
5 intervals of 30 seconds of high intensity and 2 minutes of low intensity
3 minute cool-down
Is that mean i need to do 2 minute warm up, 5 minute high intensity, and 2 minutes low intensity. and 3 minute cool-down. total 2+5+2+3 = 12minutes. so i need to do it 3 times?
thank you
Hi Tyranos. You would actually do more interval phases plus the warm-up and cool-down to equate to 30 minutes.
You are welcome!
Thank you for your reply.
Is it OK to incorporate moderate to heavy cardio into this plan? I run quite a bit (about 20 miles a week), but am looking for some strength-training to supplement them.
Hi Morgan. Sure, just keep a close eye on energy levels and make sure your diet is giving enough recovery.
Hi Brad,
I am currently preparing to take a Physical Training Test with the military, so I need to incorporate muscle strength as well as cardio into my workout to be prepared for pushups, sit-ups, and the 1.5 mile run.
My main question is if I follow this workout routine and eat sufficient calories with carbs and protein, would I be able to bulk up a little and gain strength? Do you recommend doing HIIT after my workouts to incorporate cardio?
Thank you!
Hi Ashley. That depends on your current level of fitness. In general, yes, it will put on some muscle and get you stronger. HIIT is a great option.
In addition to that, I've notice she averages about 200 calories burned per workout. I think we need to up workout for the same amount of time but up the intensity so she still doesn't feel over-trained. Any thoughts?
Hi, well, without seeing what's really going on, she may need to increase calories (protein and either complex carbs or healthy fats - depending on how carb-sensitive she is) and after some time increase her workout intensity/density.