🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 26 (from laksa101)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa026.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/8-week-beginner-workout-for-women\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/8-week-beginner-workout-for-women\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.muscleandstrength.com\/workouts\/8-week-beginner-workout-for-women","crawl_time":1775542124,"first_indexed_time":1573155013,"http_code":200,"src_unparsed":"com,muscleandstrength!www,\/workouts\/8-week-beginner-workout-for-women s443","src_root_hash":"2871429151272754826","history_drop_reason":null,"meta_title":"8 Week Beginner Workout for Women","meta_descriptions":["If you're a woman and are interested in beginning a weight training workout routine, this 8 week beginner workout for women is the perfect workout for you!"],"attrs_boilerpipe_text":"We’ve heard your feedback.\nFor the longest time, the fitness industry has catered its workout templates and training programs towards optimizing workouts for men.\nBut, that leaves women having to adopt training principles that might not be productive for their own goals or their own natural differences in sex-specific body types.\nAt Muscle & Strength, we’re trying our best to change that. Perhaps you’ve noticed the growth of our\nwomen’s workout routines database\n.\nStill, looking at it, it appears we’re missing a pretty significant routine.\nA workout for women who are just getting started in the gym.\nYou may need to tinker with this one to optimize it for your own goals, but I think you’ll find it perfect if you’re a beginner.\nEditor's Note:\nMake sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.\nThe course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.\nSign up below today to learn and ensure you get the most out of this workout program.\nBeginners, both men and women, typically respond well to full body training. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level.\nThis allows you to\nrecover faster\nand train each body part more frequently. To compliment this, women also naturally have a quicker recovery rate than men. So, full body workouts will allow you to workout at a training frequency for each muscle group that will help optimize your results.\nSince we are working out just 3 days a week to start off with, we will focus our workouts around compound movements. These exercise will require more muscles to be involved in the movement which will not only build those muscle, but also provide a higher calorie burn than working each muscle in isolation.\nFor the workout, you’ll want to have at least 1 day of rest after each training bout. You can set up your weekly workouts on fixed days, or utilize an every other day training structure. This will be based on your individual time restraints outside of working out.\nRest for 2-3 minutes in between sets. This will allow you to recover and maximize the amount of weight you are able to use for each exercise on every set.\nChoose a weight that is challenging. Since these exercises are predominately compound, you don’t want to take them to complete failure. Try to keep 1-2 reps in reserve (feeling as though if truly pushed you could get 1-2 more reps) for each set.\nAdded to the end of each workout are some isolation exercises for the glutes. Glute development is a common goal a lot of lifters.\nStrong glutes\nhave a positive carry over in a lot of strength aspects both inside and outside of the gym.\nHowever, the program is simply a template. If there is another area you’d like to focus your isolation lifts on, feel free to alter the template in whatever way you see fit.\nKeep your rest periods shorter on your isolation exercises. 60-90 seconds should do the trick depending on the amount of weight used.\nDay 1: Full Body Beginner Women’s Workout\nExercise\nSets\nReps\nRomanian Deadlift\n4\n6-8\nLeg Press\n3\n10-12\nAssisted Chin Up\n3\n6-8*\nBench Press\n3\n6-10\nCable Row\n3\n10-12\nHip Abduction Machine\n2\n15\nBodyweight Glute Bridge\n2\n30\n*If you can perform without assistance do so and progress by adding weight.\nDay 2: Full Body Beginner Women’s Workout\nExercise\nSets\nReps\nBarbell Back Squat\n4\n6-8\nLeg Curl\n3\n10-12\nBarbell Row\n3\n6-8\nAssisted Dips\n3\n6-8*\nLateral Raise\n3\n10-12\nKettlebell Swing\n2\n25\nGlute Kickbacks\n2\n30 Each\n*If you can perform without assistance do so and progress by adding weight.\nDay 3: Full Body Beginner Women’s Workout\nExercise\nSets\nReps\nHip Thrust\n4\n6-8\nGoblet Squat\n3\n10-15\nLat Pull Down\n3\n8-12\nBarbell Shoulder Press\n3\n6-8\n(Assisted) Push Up\n3\n10-12\nDumbbell Curl\n2\n12\nCable Tricep Extension\n2\n12\n*If you can perform without assistance do so and progress by adding reps.\nConclusion\nThe program listed above is suitable for most healthy women looking to get started in the gym. It involves a lot of foundational movements that are important to learn how to do and progress with through your fitness journey.\nThat being said, it is a template and some movements may need to be substituted for other variations depending on your own ability to perform them.\nThis program can be used for however long you wish to use it so long as you are enjoying it and still making progress. Focus on progressing with the weight you are using whenever possible (week to week or biweekly depending on your abilities) as the primary form of progression.\nIf you have any questions about the workout routine, please feel free to leave us a comment in the comments section below. We’re always more than happy to help.","attrs_markdown":"[![Customer Appreciation Sales Event! 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[View All](https:\/\/www.muscleandstrength.com\/recipes)\n- [Tools ›](https:\/\/www.muscleandstrength.com\/tools)\n  Back\n  \n  Tools\n  \n  [Go to Tools](https:\/\/www.muscleandstrength.com\/tools)\n  \n  - [Bench Press Calculator](https:\/\/www.muscleandstrength.com\/tools\/bench-press-calculator)\n  - [BMR + Daily Calorie Calculator](https:\/\/www.muscleandstrength.com\/tools\/bmr-calculator)\n  - [Bodyfat % Calculator](https:\/\/www.muscleandstrength.com\/tools\/measure-bodyfat)\n  - [Body Measurements Calculator](https:\/\/www.muscleandstrength.com\/tools\/ideal-measurements)\n  - [Bench Press Max Chart](https:\/\/www.muscleandstrength.com\/tools\/bench-press-max-chart)\n\n[7 Day Customer Support](https:\/\/support.muscleandstrength.com\/)\n\n[Live Chat](https:\/\/support.muscleandstrength.com\/hc\/en-us\/requests\/new)\n\n1-800-537-9910\n\n# 8 Week Beginner Workout for Women\n![Josh England](data:image\/gif;base64,R0lGODlhAQABAIAAAAUEBAAAACwAAAAAAQABAAACAkQBADs=)\n\nWritten By: [Josh England](https:\/\/www.muscleandstrength.com\/authors\/josh-england)  \n November 7th, 2019\n\nCategories: [Workouts](https:\/\/www.muscleandstrength.com\/workout-routines) [Workouts For Women](https:\/\/www.muscleandstrength.com\/workouts\/women)\n\n473\\.4K Reads\n\n[Print]()\n\n[Share on Facebook]()\n\n[Share by Email]()\n\n[Share on WhatsApp]()\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/)\n\n[Share on X]()\n\n[Share on Messenger]()\n\n![8 Week Beginner Workout for Women](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/field\/feature-wide-image\/workout\/8-week-beginners-womens-workout-thumb.jpg)\n\nIf you're a woman and are interested in beginning a weight training workout routine, this 8 week beginner workout for women is the perfect workout for you\\!\n\n##### Workout Summary\n- Main Goal\n  Build Muscle\n- Workout Type\n  Full Body\n- Training Level\n  Beginner\n- Program Duration8 weeks\n- Days Per Week\n  3\n- Time Per Workout60-90 minutes\n- Equipment Required\n  Barbell, Bodyweight, Cables, Dumbbells, Machines\n- Target Gender Male & Female\n- Workout PDF [Download Workout](https:\/\/www.muscleandstrength.com\/sites\/default\/files\/workouts\/8weekbeginnerworkoutforwomen.pdf)\n## Workout Description\nWe’ve heard your feedback.\n\nFor the longest time, the fitness industry has catered its workout templates and training programs towards optimizing workouts for men.\n\nBut, that leaves women having to adopt training principles that might not be productive for their own goals or their own natural differences in sex-specific body types.\n\nAt Muscle & Strength, we’re trying our best to change that. Perhaps you’ve noticed the growth of our [women’s workout routines database](https:\/\/www.muscleandstrength.com\/workouts\/women).\n\nStill, looking at it, it appears we’re missing a pretty significant routine.\n\nA workout for women who are just getting started in the gym.\n\nYou may need to tinker with this one to optimize it for your own goals, but I think you’ll find it perfect if you’re a beginner.\n\n***Editor's Note:*** Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.\n\nThe course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.\n\nSign up below today to learn and ensure you get the most out of this workout program.\n\n## 8 Week Beginner Workout for Women\nBeginners, both men and women, typically respond well to full body training. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level.\n\nThis allows you to [recover faster](https:\/\/www.muscleandstrength.com\/expert-guides\/workout-recovery) and train each body part more frequently. To compliment this, women also naturally have a quicker recovery rate than men. So, full body workouts will allow you to workout at a training frequency for each muscle group that will help optimize your results.\n\nSince we are working out just 3 days a week to start off with, we will focus our workouts around compound movements. These exercise will require more muscles to be involved in the movement which will not only build those muscle, but also provide a higher calorie burn than working each muscle in isolation.\n\nFor the workout, you’ll want to have at least 1 day of rest after each training bout. You can set up your weekly workouts on fixed days, or utilize an every other day training structure. This will be based on your individual time restraints outside of working out.\n\nRest for 2-3 minutes in between sets. This will allow you to recover and maximize the amount of weight you are able to use for each exercise on every set.\n\nChoose a weight that is challenging. Since these exercises are predominately compound, you don’t want to take them to complete failure. Try to keep 1-2 reps in reserve (feeling as though if truly pushed you could get 1-2 more reps) for each set.\n\nAdded to the end of each workout are some isolation exercises for the glutes. Glute development is a common goal a lot of lifters. [Strong glutes](https:\/\/www.muscleandstrength.com\/articles\/real-benefits-stronger-glutes) have a positive carry over in a lot of strength aspects both inside and outside of the gym.\n\nHowever, the program is simply a template. If there is another area you’d like to focus your isolation lifts on, feel free to alter the template in whatever way you see fit.\n\nKeep your rest periods shorter on your isolation exercises. 60-90 seconds should do the trick depending on the amount of weight used.\n\n#### Day 1: Full Body Beginner Women’s Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Romanian Deadlift](https:\/\/www.muscleandstrength.com\/exercises\/romanian-deadlift) | 4 | 6-8 |\n| [Leg Press](https:\/\/www.muscleandstrength.com\/exercises\/45-degree-leg-press.html) | 3 | 10-12 |\n| [Assisted Chin Up](https:\/\/www.muscleandstrength.com\/exercises\/resistance-banded-chin-up-from-foot) | 3 | 6-8\\* |\n| [Bench Press](https:\/\/www.muscleandstrength.com\/exercises\/barbell-bench-press.html) | 3 | 6-10 |\n| [Cable Row](https:\/\/www.muscleandstrength.com\/exercises\/seated-row.html) | 3 | 10-12 |\n| [Hip Abduction Machine](https:\/\/www.muscleandstrength.com\/exercises\/hip-abduction-machine.html) | 2 | 15 |\n| [Bodyweight Glute Bridge](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-glute-bridge) | 2 | 30 |\n\n*\\*If you can perform without assistance do so and progress by adding weight.*\n\n#### Day 2: Full Body Beginner Women’s Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Barbell Back Squat](https:\/\/www.muscleandstrength.com\/exercises\/squat.html) | 4 | 6-8 |\n| [Leg Curl](https:\/\/www.muscleandstrength.com\/exercises\/leg-curl.html) | 3 | 10-12 |\n| [Barbell Row](https:\/\/www.muscleandstrength.com\/exercises\/bent-over-barbell-row.html) | 3 | 6-8 |\n| [Assisted Dips](https:\/\/www.muscleandstrength.com\/exercises\/band-assisted-dip) | 3 | 6-8\\* |\n| [Lateral Raise](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-lateral-raise.html) | 3 | 10-12 |\n| [Kettlebell Swing](https:\/\/www.muscleandstrength.com\/exercises\/kettlebell-swing) | 2 | 25 |\n| [Glute Kickbacks](https:\/\/www.muscleandstrength.com\/exercises\/glute-kick-back.html) | 2 | 30 Each |\n\n*\\*If you can perform without assistance do so and progress by adding weight.*\n\n#### Day 3: Full Body Beginner Women’s Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Hip Thrust](https:\/\/www.muscleandstrength.com\/exercises\/barbell-hip-thrust) | 4 | 6-8 |\n| [Goblet Squat](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-goblet-squat) | 3 | 10-15 |\n| [Lat Pull Down](https:\/\/www.muscleandstrength.com\/exercises\/lat-pull-down.html) | 3 | 8-12 |\n| [Barbell Shoulder Press](https:\/\/www.muscleandstrength.com\/exercises\/military-press.html) | 3 | 6-8 |\n| (Assisted) Push Up | 3 | 10-12 |\n| [Dumbbell Curl](https:\/\/www.muscleandstrength.com\/exercises\/standing-dumbbell-curl.html) | 2 | 12 |\n| [Cable Tricep Extension](https:\/\/www.muscleandstrength.com\/exercises\/tricep-extension.html) | 2 | 12 |\n\n*\\*If you can perform without assistance do so and progress by adding reps.*\n\n###### Conclusion\nThe program listed above is suitable for most healthy women looking to get started in the gym. It involves a lot of foundational movements that are important to learn how to do and progress with through your fitness journey.\n\nThat being said, it is a template and some movements may need to be substituted for other variations depending on your own ability to perform them.\n\nThis program can be used for however long you wish to use it so long as you are enjoying it and still making progress. Focus on progressing with the weight you are using whenever possible (week to week or biweekly depending on your abilities) as the primary form of progression.\n\nIf you have any questions about the workout routine, please feel free to leave us a comment in the comments section below. We’re always more than happy to help.\n\n[Print]()\n\n[Share on Facebook]()\n\n[Share by Email]()\n\n[Share on WhatsApp]()\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/)\n\n[Share on X]()\n\n[Share on Messenger]()\n\nJoin over 500k subscribers who get a **free weekly email** with the latest workouts, expert advice, videos and deals from Muscle & Strength.\n\n![Josh England]()\n\n##### [Josh England](https:\/\/www.muscleandstrength.com\/authors\/josh-england)\nJosh England is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT) holding specializations in Women’s Specific Health & fitness (NASM-WFS), Fitness Nutrition (NASM-FNS), Behavior Change (NASM-BCS), Group Personal Training (NASM-GPTS), and Weight Loss (NASM-WLS). Josh's workout plans and advice on Muscle & Strength has helped millions of people build muscle, burn fat, and transform their lives.\n\n##### 35 Comments\n[Post Comment]()\n\nPauliina\n\nPosted on: Mon, 09\/01\/2025 - 13:19\n\nMoi tehdäänkö pakarapotku 2×30 eli 30per jalka vai 15 molemmilla.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1603918)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1603918)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Sat, 09\/06\/2025 - 17:33\n\nHei Paulina, tee 30 toistoa kummallekin jalalle. Toivottavasti tästä on apua.\n\nHer question (Finnish): Hi, should we do the butt kick 2×30, i.e. 30 per leg or 15 on both?  \n My answer: Hi Paulina, do 30 for each leg. I hope this helps.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1604114)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1604114)\n\nPauliina\n\nPosted on: Sat, 05\/24\/2025 - 01:33\n\nMoi käyn salilla 2krt viikossa en halua pudottaa painoa vaan saada lihasmassa jne onko tämä ohjelma minulle hyvä voiko tehdä esim ti pe lisätä omat vatsalihasliikkeet ohjelmaan ja lopu jäähdyttelyt esim kardio laitteilla.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1597561)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1597561)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 05\/26\/2025 - 20:53\n\nMielestäni tämä olisi sopivaa, ja niin kauan kuin olet johdonmukainen, voit silti nähdä tuloksia. Paljon onnea\\!\n\nHer question, translated from Finnish - \"Hi, I go to the gym twice a week. I don't want to lose weight, but rather gain muscle mass, etc. Is this program good for me? Can I do it, for example, Tue-Fri, add my own abdominal exercises to the program, and finish with cool-downs, for example, with cardio equipment.\"\n\nMy answer - I think this would be suitable and as long as you are consistent, you can still see results. Best of luck\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1597631)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1597631)\n\nCatherine\n\nPosted on: Mon, 02\/03\/2025 - 23:09\n\nI'm 50 years old, have been going to the gym for a few years but not consistent so not seeing gains.5 foot 1, 128lbs. I just want to build muscle to age better! Can only devote 3 days per week. Shift worker so days will differ. Can u recommend one of your workout routines please. I prefer full body but I will go with your recommendation. Thank you\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595456)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595456)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 02\/04\/2025 - 16:47\n\nHi Catherine, so glad you are here on M\\&S\\!\n\nI think this one is going to help you a lot. Check the link below out, and if you decide to take it on, you can ask questions along the way there.\n\n<https:\/\/www.muscleandstrength.com\/workouts\/total-package-workout>\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595489)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595489)\n\nEkam\n\nPosted on: Wed, 01\/15\/2025 - 19:37\n\nI'm a beginner, and have not used any of these before. I'm being told to not use deadlift or anything like lifting the bar weight looking thing yet (because of form). They said not to stick to the machines for a while first. Is there anything you can replace excersize like that with something else?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595109)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595109)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 01\/16\/2025 - 09:29\n\nHi Ekam, it would be beneficial to know who \"they\" are. If it is a doctor for a medical condition, then anything they say would be wise to follow. If it's a trainer, I understand as well but that would give me context on how to best help you with this question.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595128)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1595128)\n\nChristie Barnhart\n\nPosted on: Mon, 09\/09\/2024 - 16:46\n\nI am about to finish this workout and can see some good results and have become stronger. Wondering what a good next one would be? I incorporate cardio (walking) as I have had a knee replacement and the walking keeps my knee loose.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1587198)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1587198)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Wed, 09\/11\/2024 - 10:59\n\nHi Christie, glad you saw success with it and that you are a part of the M\\&S community. This link has several programs to choose from. If you don't find one here, let me know, and I will see what we can come up with for you and your new goals.\n\n[https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-train...](https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-training-program)\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1587311)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1587311)\n\nSARAH\n\nPosted on: Mon, 03\/04\/2024 - 16:43\n\nWhat's a good warm up and cool down routine for these workouts?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1574559)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1574559)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Wed, 03\/13\/2024 - 08:31\n\nGood question, Sarah. We got options for both here.\n\n<https:\/\/www.muscleandstrength.com\/workouts\/the-best-15-minute-warm-up>\n\n<https:\/\/www.muscleandstrength.com\/articles\/stretching-and-flexibility.html>\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1574820)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1574820)\n\nYo\n\nPosted on: Thu, 04\/27\/2023 - 21:01\n\nHi! What is a good starting weight for beginners?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1559961)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1559961)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 05\/04\/2023 - 07:10\n\nThe number is based on the user. No way to predict how strong someone is. As long as you feel challenged but can perform the reps with good form, that is a good weight to start with.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1560243)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1560243)\n\nKaty\n\nPosted on: Sun, 12\/04\/2022 - 13:53\n\nThere’s very little in terms of ab work here. Is that for a particular reason?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1552180)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1552180)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 12\/05\/2022 - 09:53\n\nHi, Katy. Don't know the reason, but this ab workout would go nicely with the program. Hope this helps\\!\n\n<https:\/\/www.muscleandstrength.com\/workouts\/27-home-based-ab-workout.html>\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1552202)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1552202)\n\nTyas\n\nPosted on: Sat, 12\/02\/2023 - 03:10\n\nHai M\\&S team. So I plan to start this program + ab workout as mention in the link above, but can I add some cardio? If I can, does it goes weightlift workout -\\> ab workout -\\> cardio, or any other way around?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1570855)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1570855)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 12\/18\/2023 - 17:56\n\nHey Tyas, you can do them in that order, or you can start with abs before weights. Either way, yes, cardio is last. Hope this helps\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1571637)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1571637)\n\nMichelle Tompkins\n\nPosted on: Sun, 11\/06\/2022 - 14:15\n\nI don’t have a leg press at my home gym. Can you suggest a substitute exercise?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1551316)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1551316)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Sat, 11\/12\/2022 - 10:59\n\nWhat equipment are you working with? I want to make the best choice possible.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1551510)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1551510)\n\nNoee\n\nPosted on: Sat, 10\/22\/2022 - 06:31\n\nCan I add cardio to this workout? If I can how many times a week can I do the cardio?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1550764)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1550764)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Sat, 10\/22\/2022 - 08:28\n\nYou can, 3-4 sessions a week should serve you well.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1550781)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1550781)\n\nAsal\n\nPosted on: Sun, 03\/27\/2022 - 07:40\n\nHi,  \n I am a beginner and I have injury in my left knee. I have partially torn meniscus so I am not sure how much weight I should use not to make it worst than how it is. can you help me with that\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1538654)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1538654)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 03\/31\/2022 - 09:20\n\nHi, Asal. Unfortunately, it wouldn't be responsible of us to offer advice based on an injury. Your best bet is to speak to a doctor about training around your injury.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1538779)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1538779)\n\nKwajalein\n\nPosted on: Mon, 02\/14\/2022 - 09:45\n\nMy only issue is I unfortunately don't have 60-90 minutes because I workout during my lunch at work as that is the only time I have access to a gym. I can only do about 35-40 mins. So, what should I modify to get the best results without having the time needed?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1537309)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1537309)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Fri, 02\/18\/2022 - 19:22\n\nHello. You can remove one set from each exercise, and keep the rest periods to an absolute minimum. 30 seconds when possible. Saving those seconds can add up to less minutes in the gym.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1537464)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1537464)\n\nSuzanne\n\nPosted on: Wed, 10\/21\/2020 - 15:36\n\nHi,\n\nCan I add a 10 min ab workout after each of these workouts? Or will that be too much for 1 total workout?  \n Thanks in advance.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1516135)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1516135)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nAbigail\n\nPosted on: Thu, 10\/22\/2020 - 09:21\n\nHey Suzanne - yes that should be fine.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1516150)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1516150)\n\nKelly\n\nPosted on: Fri, 09\/04\/2020 - 23:43\n\nHello, I don't see the start weight for any of these. How do I determine this?  \n Thank You\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1514942)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1514942)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nMarina\n\nPosted on: Wed, 09\/09\/2020 - 10:07\n\nHey Kelly,\n\nThe starting weight will vary from person to person, based on training level. You'll want to start with a weight that allows you to hit all the specified reps per exercise.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1515025)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1515025)\n\nGem Collins\n\nPosted on: Sun, 06\/21\/2020 - 02:46\n\nI am looking for a beginners weight training plan - my main goal is to loose weight. I have weights and treadmill but no access to other machines. Can you advise a plan? Thanks\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1513522)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1513522)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nMarina\n\nPosted on: Sun, 08\/30\/2020 - 21:25\n\nHey Gem,\n\nFeel free to check out our 4 Day (At Home) Women's Workout Routine, found here: <https:\/\/www.muscleandstrength.com\/workouts\/4-day-at-home-womens-workout>\n\nThis is a great beginners workout plan for those who are limited with equipment.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1514809)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1514809)\n\nKatrina Taylor\n\nPosted on: Sat, 06\/20\/2020 - 08:58\n\nDo I repeat this 3 day workout twice a week?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1513512)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1513512)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nMarina\n\nPosted on: Sun, 08\/30\/2020 - 21:23\n\nHey Katrina,\n\nYou would do this workout just 3 days a week. Not twice.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1514808)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1514808)\n\nLiyah\n\nPosted on: Tue, 06\/09\/2020 - 12:27\n\nHi I am just getting back into the gym after a 4 months break. How much cardio should I add to this routine for fat loss?  \n Thank you\\!  \n Liyah\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1513313)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50075\/1513313)\n\nClose Form\n\n#### Free Workouts & Advice\nWe send you the latest workouts, videos, expert guides and deals.\n\n###### Customer Service\n- [Help Center](https:\/\/support.muscleandstrength.com\/)\n- [Track Your Order](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4410315657367)\n- [Account Login](https:\/\/www.muscleandstrength.com\/store\/customer\/account\/login)\n- [Returns & Exchanges](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4409534729879-Returns-Exchanges-Policy)\n- [Contact Us](https:\/\/support.muscleandstrength.com\/hc\/en-us\/requests\/new)\n\n###### Follow\n- [Subscribe to us on Youtube](http:\/\/www.youtube.com\/muscleandstrength)\n- [Follow us on Instagram](http:\/\/instagram.com\/muscleandstrength)\n- [Follow us on Pinterest](http:\/\/pinterest.com\/musclestrength\/)\n- [Follow us on TikTok](http:\/\/www.tiktok.com\/@muscleandstrength)\n- [Like us on Facebook](http:\/\/www.facebook.com\/muscleandstrength)\n- [Follow us on Twitter](http:\/\/www.twitter.com\/Muscle_Strength)\n\n###### About\n- [About Us](https:\/\/www.muscleandstrength.com\/about)\n- [Rewards Program](https:\/\/www.muscleandstrength.com\/store\/rewards)\n- [Careers](https:\/\/www.muscleandstrength.com\/careers)\n\n###### Work With Us\n- [Contribute to M\\&S](https:\/\/www.muscleandstrength.com\/writers)\n- [Affiliate Program](https:\/\/www.muscleandstrength.com\/store\/affiliate-program)\n\n© 2006-2026, Muscle & Strength, LLC.  1180 First Street South Ext, Columbia, SC, 29209.  Phone: 1-800-537-9910\n\n[Terms of Use](https:\/\/www.iubenda.com\/terms-and-conditions\/27031375) - [Privacy Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375 \"Privacy Policy\") - [Cookie Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375\/cookie-policy \"Cookie Policy\") - [Accessibility Statement](https:\/\/www.muscleandstrength.com\/accessibility-statement \"Accessibility Statement\") - [Tracking Preferences](https:\/\/www.muscleandstrength.com\/workouts\/8-week-beginner-workout-for-women \"Tracking Preferences\")\n\n![Muscle & Strength]()\n\n×\n\n![Accessibility Widget](https:\/\/cdn.userway.org\/widgetapp\/images\/body_wh.svg)","attrs_readable_markdown":"We’ve heard your feedback.\n\nFor the longest time, the fitness industry has catered its workout templates and training programs towards optimizing workouts for men.\n\nBut, that leaves women having to adopt training principles that might not be productive for their own goals or their own natural differences in sex-specific body types.\n\nAt Muscle & Strength, we’re trying our best to change that. Perhaps you’ve noticed the growth of our [women’s workout routines database](https:\/\/www.muscleandstrength.com\/workouts\/women).\n\nStill, looking at it, it appears we’re missing a pretty significant routine.\n\nA workout for women who are just getting started in the gym.\n\nYou may need to tinker with this one to optimize it for your own goals, but I think you’ll find it perfect if you’re a beginner.\n\n***Editor's Note:*** Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.\n\nThe course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.\n\nSign up below today to learn and ensure you get the most out of this workout program.\n\nBeginners, both men and women, typically respond well to full body training. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level.\n\nThis allows you to [recover faster](https:\/\/www.muscleandstrength.com\/expert-guides\/workout-recovery) and train each body part more frequently. To compliment this, women also naturally have a quicker recovery rate than men. So, full body workouts will allow you to workout at a training frequency for each muscle group that will help optimize your results.\n\nSince we are working out just 3 days a week to start off with, we will focus our workouts around compound movements. These exercise will require more muscles to be involved in the movement which will not only build those muscle, but also provide a higher calorie burn than working each muscle in isolation.\n\nFor the workout, you’ll want to have at least 1 day of rest after each training bout. You can set up your weekly workouts on fixed days, or utilize an every other day training structure. This will be based on your individual time restraints outside of working out.\n\nRest for 2-3 minutes in between sets. This will allow you to recover and maximize the amount of weight you are able to use for each exercise on every set.\n\nChoose a weight that is challenging. Since these exercises are predominately compound, you don’t want to take them to complete failure. Try to keep 1-2 reps in reserve (feeling as though if truly pushed you could get 1-2 more reps) for each set.\n\nAdded to the end of each workout are some isolation exercises for the glutes. Glute development is a common goal a lot of lifters. [Strong glutes](https:\/\/www.muscleandstrength.com\/articles\/real-benefits-stronger-glutes) have a positive carry over in a lot of strength aspects both inside and outside of the gym.\n\nHowever, the program is simply a template. If there is another area you’d like to focus your isolation lifts on, feel free to alter the template in whatever way you see fit.\n\nKeep your rest periods shorter on your isolation exercises. 60-90 seconds should do the trick depending on the amount of weight used.\n\n#### Day 1: Full Body Beginner Women’s Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Romanian Deadlift](https:\/\/www.muscleandstrength.com\/exercises\/romanian-deadlift) | 4 | 6-8 |\n| [Leg Press](https:\/\/www.muscleandstrength.com\/exercises\/45-degree-leg-press.html) | 3 | 10-12 |\n| [Assisted Chin Up](https:\/\/www.muscleandstrength.com\/exercises\/resistance-banded-chin-up-from-foot) | 3 | 6-8\\* |\n| [Bench Press](https:\/\/www.muscleandstrength.com\/exercises\/barbell-bench-press.html) | 3 | 6-10 |\n| [Cable Row](https:\/\/www.muscleandstrength.com\/exercises\/seated-row.html) | 3 | 10-12 |\n| [Hip Abduction Machine](https:\/\/www.muscleandstrength.com\/exercises\/hip-abduction-machine.html) | 2 | 15 |\n| [Bodyweight Glute Bridge](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-glute-bridge) | 2 | 30 |\n\n*\\*If you can perform without assistance do so and progress by adding weight.*\n\n#### Day 2: Full Body Beginner Women’s Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Barbell Back Squat](https:\/\/www.muscleandstrength.com\/exercises\/squat.html) | 4 | 6-8 |\n| [Leg Curl](https:\/\/www.muscleandstrength.com\/exercises\/leg-curl.html) | 3 | 10-12 |\n| [Barbell Row](https:\/\/www.muscleandstrength.com\/exercises\/bent-over-barbell-row.html) | 3 | 6-8 |\n| [Assisted Dips](https:\/\/www.muscleandstrength.com\/exercises\/band-assisted-dip) | 3 | 6-8\\* |\n| [Lateral Raise](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-lateral-raise.html) | 3 | 10-12 |\n| [Kettlebell Swing](https:\/\/www.muscleandstrength.com\/exercises\/kettlebell-swing) | 2 | 25 |\n| [Glute Kickbacks](https:\/\/www.muscleandstrength.com\/exercises\/glute-kick-back.html) | 2 | 30 Each |\n\n*\\*If you can perform without assistance do so and progress by adding weight.*\n\n#### Day 3: Full Body Beginner Women’s Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Hip Thrust](https:\/\/www.muscleandstrength.com\/exercises\/barbell-hip-thrust) | 4 | 6-8 |\n| [Goblet Squat](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-goblet-squat) | 3 | 10-15 |\n| [Lat Pull Down](https:\/\/www.muscleandstrength.com\/exercises\/lat-pull-down.html) | 3 | 8-12 |\n| [Barbell Shoulder Press](https:\/\/www.muscleandstrength.com\/exercises\/military-press.html) | 3 | 6-8 |\n| (Assisted) Push Up | 3 | 10-12 |\n| [Dumbbell Curl](https:\/\/www.muscleandstrength.com\/exercises\/standing-dumbbell-curl.html) | 2 | 12 |\n| [Cable Tricep Extension](https:\/\/www.muscleandstrength.com\/exercises\/tricep-extension.html) | 2 | 12 |\n\n*\\*If you can perform without assistance do so and progress by adding reps.*\n\n###### Conclusion\nThe program listed above is suitable for most healthy women looking to get started in the gym. It involves a lot of foundational movements that are important to learn how to do and progress with through your fitness journey.\n\nThat being said, it is a template and some movements may need to be substituted for other variations depending on your own ability to perform them.\n\nThis program can be used for however long you wish to use it so long as you are enjoying it and still making progress. Focus on progressing with the weight you are using whenever possible (week to week or biweekly depending on your abilities) as the primary form of progression.\n\nIf you have any questions about the workout routine, please feel free to leave us a comment in the comments section below. We’re always more than happy to help.","meta_canonical":null}

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Boilerpipe Text	We’ve heard your feedback. For the longest time, the fitness industry has catered its workout templates and training programs towards optimizing workouts for men. But, that leaves women having to adopt training principles that might not be productive for their own goals or their own natural differences in sex-specific body types. At Muscle & Strength, we’re trying our best to change that. Perhaps you’ve noticed the growth of our women’s workout routines database . Still, looking at it, it appears we’re missing a pretty significant routine. A workout for women who are just getting started in the gym. You may need to tinker with this one to optimize it for your own goals, but I think you’ll find it perfect if you’re a beginner. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. Sign up below today to learn and ensure you get the most out of this workout program. Beginners, both men and women, typically respond well to full body training. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level. This allows you to recover faster and train each body part more frequently. To compliment this, women also naturally have a quicker recovery rate than men. So, full body workouts will allow you to workout at a training frequency for each muscle group that will help optimize your results. Since we are working out just 3 days a week to start off with, we will focus our workouts around compound movements. These exercise will require more muscles to be involved in the movement which will not only build those muscle, but also provide a higher calorie burn than working each muscle in isolation. For the workout, you’ll want to have at least 1 day of rest after each training bout. You can set up your weekly workouts on fixed days, or utilize an every other day training structure. This will be based on your individual time restraints outside of working out. Rest for 2-3 minutes in between sets. This will allow you to recover and maximize the amount of weight you are able to use for each exercise on every set. Choose a weight that is challenging. Since these exercises are predominately compound, you don’t want to take them to complete failure. Try to keep 1-2 reps in reserve (feeling as though if truly pushed you could get 1-2 more reps) for each set. Added to the end of each workout are some isolation exercises for the glutes. Glute development is a common goal a lot of lifters. Strong glutes have a positive carry over in a lot of strength aspects both inside and outside of the gym. However, the program is simply a template. If there is another area you’d like to focus your isolation lifts on, feel free to alter the template in whatever way you see fit. Keep your rest periods shorter on your isolation exercises. 60-90 seconds should do the trick depending on the amount of weight used. Day 1: Full Body Beginner Women’s Workout Exercise Sets Reps Romanian Deadlift 4 6-8 Leg Press 3 10-12 Assisted Chin Up 3 6-8* Bench Press 3 6-10 Cable Row 3 10-12 Hip Abduction Machine 2 15 Bodyweight Glute Bridge 2 30 If you can perform without assistance do so and progress by adding weight. Day 2: Full Body Beginner Women’s Workout Exercise Sets Reps Barbell Back Squat 4 6-8 Leg Curl 3 10-12 Barbell Row 3 6-8 Assisted Dips 3 6-8 Lateral Raise 3 10-12 Kettlebell Swing 2 25 Glute Kickbacks 2 30 Each If you can perform without assistance do so and progress by adding weight. Day 3: Full Body Beginner Women’s Workout Exercise Sets Reps Hip Thrust 4 6-8 Goblet Squat 3 10-15 Lat Pull Down 3 8-12 Barbell Shoulder Press 3 6-8 (Assisted) Push Up 3 10-12 Dumbbell Curl 2 12 Cable Tricep Extension 2 12 If you can perform without assistance do so and progress by adding reps. Conclusion The program listed above is suitable for most healthy women looking to get started in the gym. It involves a lot of foundational movements that are important to learn how to do and progress with through your fitness journey. That being said, it is a template and some movements may need to be substituted for other variations depending on your own ability to perform them. This program can be used for however long you wish to use it so long as you are enjoying it and still making progress. Focus on progressing with the weight you are using whenever possible (week to week or biweekly depending on your abilities) as the primary form of progression. If you have any questions about the workout routine, please feel free to leave us a comment in the comments section below. We’re always more than happy to help.
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Main Goal Build Muscle - Workout Type Full Body - Training Level Beginner - Program Duration8 weeks - Days Per Week 3 - Time Per Workout60-90 minutes - Equipment Required Barbell, Bodyweight, Cables, Dumbbells, Machines - Target Gender Male & Female - Workout PDF [Download Workout](https://www.muscleandstrength.com/sites/default/files/workouts/8weekbeginnerworkoutforwomen.pdf) ## Workout Description We’ve heard your feedback. For the longest time, the fitness industry has catered its workout templates and training programs towards optimizing workouts for men. But, that leaves women having to adopt training principles that might not be productive for their own goals or their own natural differences in sex-specific body types. At Muscle & Strength, we’re trying our best to change that. Perhaps you’ve noticed the growth of our [women’s workout routines database](https://www.muscleandstrength.com/workouts/women). Still, looking at it, it appears we’re missing a pretty significant routine. A workout for women who are just getting started in the gym. You may need to tinker with this one to optimize it for your own goals, but I think you’ll find it perfect if you’re a beginner. *Editor's Note:* Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. Sign up below today to learn and ensure you get the most out of this workout program. ## 8 Week Beginner Workout for Women Beginners, both men and women, typically respond well to full body training. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level. This allows you to [recover faster](https://www.muscleandstrength.com/expert-guides/workout-recovery) and train each body part more frequently. To compliment this, women also naturally have a quicker recovery rate than men. So, full body workouts will allow you to workout at a training frequency for each muscle group that will help optimize your results. Since we are working out just 3 days a week to start off with, we will focus our workouts around compound movements. These exercise will require more muscles to be involved in the movement which will not only build those muscle, but also provide a higher calorie burn than working each muscle in isolation. For the workout, you’ll want to have at least 1 day of rest after each training bout. You can set up your weekly workouts on fixed days, or utilize an every other day training structure. This will be based on your individual time restraints outside of working out. Rest for 2-3 minutes in between sets. This will allow you to recover and maximize the amount of weight you are able to use for each exercise on every set. Choose a weight that is challenging. Since these exercises are predominately compound, you don’t want to take them to complete failure. Try to keep 1-2 reps in reserve (feeling as though if truly pushed you could get 1-2 more reps) for each set. Added to the end of each workout are some isolation exercises for the glutes. Glute development is a common goal a lot of lifters. [Strong glutes](https://www.muscleandstrength.com/articles/real-benefits-stronger-glutes) have a positive carry over in a lot of strength aspects both inside and outside of the gym. However, the program is simply a template. If there is another area you’d like to focus your isolation lifts on, feel free to alter the template in whatever way you see fit. Keep your rest periods shorter on your isolation exercises. 60-90 seconds should do the trick depending on the amount of weight used. #### Day 1: Full Body Beginner Women’s Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Romanian Deadlift](https://www.muscleandstrength.com/exercises/romanian-deadlift) \| 4 \| 6-8 \| \| [Leg Press](https://www.muscleandstrength.com/exercises/45-degree-leg-press.html) \| 3 \| 10-12 \| \| [Assisted Chin Up](https://www.muscleandstrength.com/exercises/resistance-banded-chin-up-from-foot) \| 3 \| 6-8\* \| \| [Bench Press](https://www.muscleandstrength.com/exercises/barbell-bench-press.html) \| 3 \| 6-10 \| \| [Cable Row](https://www.muscleandstrength.com/exercises/seated-row.html) \| 3 \| 10-12 \| \| [Hip Abduction Machine](https://www.muscleandstrength.com/exercises/hip-abduction-machine.html) \| 2 \| 15 \| \| [Bodyweight Glute Bridge](https://www.muscleandstrength.com/exercises/bodyweight-glute-bridge) \| 2 \| 30 \| \If you can perform without assistance do so and progress by adding weight.* #### Day 2: Full Body Beginner Women’s Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Barbell Back Squat](https://www.muscleandstrength.com/exercises/squat.html) \| 4 \| 6-8 \| \| [Leg Curl](https://www.muscleandstrength.com/exercises/leg-curl.html) \| 3 \| 10-12 \| \| [Barbell Row](https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html) \| 3 \| 6-8 \| \| [Assisted Dips](https://www.muscleandstrength.com/exercises/band-assisted-dip) \| 3 \| 6-8\* \| \| [Lateral Raise](https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html) \| 3 \| 10-12 \| \| [Kettlebell Swing](https://www.muscleandstrength.com/exercises/kettlebell-swing) \| 2 \| 25 \| \| [Glute Kickbacks](https://www.muscleandstrength.com/exercises/glute-kick-back.html) \| 2 \| 30 Each \| \If you can perform without assistance do so and progress by adding weight.* #### Day 3: Full Body Beginner Women’s Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Hip Thrust](https://www.muscleandstrength.com/exercises/barbell-hip-thrust) \| 4 \| 6-8 \| \| [Goblet Squat](https://www.muscleandstrength.com/exercises/dumbbell-goblet-squat) \| 3 \| 10-15 \| \| [Lat Pull Down](https://www.muscleandstrength.com/exercises/lat-pull-down.html) \| 3 \| 8-12 \| \| [Barbell Shoulder Press](https://www.muscleandstrength.com/exercises/military-press.html) \| 3 \| 6-8 \| \| (Assisted) Push Up \| 3 \| 10-12 \| \| [Dumbbell Curl](https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html) \| 2 \| 12 \| \| [Cable Tricep Extension](https://www.muscleandstrength.com/exercises/tricep-extension.html) \| 2 \| 12 \| \If you can perform without assistance do so and progress by adding reps.* ###### Conclusion The program listed above is suitable for most healthy women looking to get started in the gym. It involves a lot of foundational movements that are important to learn how to do and progress with through your fitness journey. That being said, it is a template and some movements may need to be substituted for other variations depending on your own ability to perform them. This program can be used for however long you wish to use it so long as you are enjoying it and still making progress. Focus on progressing with the weight you are using whenever possible (week to week or biweekly depending on your abilities) as the primary form of progression. If you have any questions about the workout routine, please feel free to leave us a comment in the comments section below. We’re always more than happy to help. [Print]() [Share on Facebook]() [Share by Email]() [Share on WhatsApp]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/) [Share on X]() [Share on Messenger]() Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. ![Josh England]() ##### [Josh England](https://www.muscleandstrength.com/authors/josh-england) Josh England is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT) holding specializations in Women’s Specific Health & fitness (NASM-WFS), Fitness Nutrition (NASM-FNS), Behavior Change (NASM-BCS), Group Personal Training (NASM-GPTS), and Weight Loss (NASM-WLS). Josh's workout plans and advice on Muscle & Strength has helped millions of people build muscle, burn fat, and transform their lives. ##### 35 Comments [Post Comment]() Pauliina Posted on: Mon, 09/01/2025 - 13:19 Moi tehdäänkö pakarapotku 2×30 eli 30per jalka vai 15 molemmilla. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1603918) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1603918) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Sat, 09/06/2025 - 17:33 Hei Paulina, tee 30 toistoa kummallekin jalalle. Toivottavasti tästä on apua. Her question (Finnish): Hi, should we do the butt kick 2×30, i.e. 30 per leg or 15 on both? My answer: Hi Paulina, do 30 for each leg. I hope this helps. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1604114) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1604114) Pauliina Posted on: Sat, 05/24/2025 - 01:33 Moi käyn salilla 2krt viikossa en halua pudottaa painoa vaan saada lihasmassa jne onko tämä ohjelma minulle hyvä voiko tehdä esim ti pe lisätä omat vatsalihasliikkeet ohjelmaan ja lopu jäähdyttelyt esim kardio laitteilla. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1597561) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1597561) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 05/26/2025 - 20:53 Mielestäni tämä olisi sopivaa, ja niin kauan kuin olet johdonmukainen, voit silti nähdä tuloksia. Paljon onnea\! Her question, translated from Finnish - "Hi, I go to the gym twice a week. I don't want to lose weight, but rather gain muscle mass, etc. Is this program good for me? Can I do it, for example, Tue-Fri, add my own abdominal exercises to the program, and finish with cool-downs, for example, with cardio equipment." My answer - I think this would be suitable and as long as you are consistent, you can still see results. Best of luck\! - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1597631) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1597631) Catherine Posted on: Mon, 02/03/2025 - 23:09 I'm 50 years old, have been going to the gym for a few years but not consistent so not seeing gains.5 foot 1, 128lbs. I just want to build muscle to age better! Can only devote 3 days per week. Shift worker so days will differ. Can u recommend one of your workout routines please. I prefer full body but I will go with your recommendation. Thank you - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1595456) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1595456) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 02/04/2025 - 16:47 Hi Catherine, so glad you are here on M\&S\! I think this one is going to help you a lot. Check the link below out, and if you decide to take it on, you can ask questions along the way there. <https://www.muscleandstrength.com/workouts/total-package-workout> - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1595489) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1595489) Ekam Posted on: Wed, 01/15/2025 - 19:37 I'm a beginner, and have not used any of these before. I'm being told to not use deadlift or anything like lifting the bar weight looking thing yet (because of form). They said not to stick to the machines for a while first. Is there anything you can replace excersize like that with something else? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1595109) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1595109) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 01/16/2025 - 09:29 Hi Ekam, it would be beneficial to know who "they" are. If it is a doctor for a medical condition, then anything they say would be wise to follow. If it's a trainer, I understand as well but that would give me context on how to best help you with this question. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1595128) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1595128) Christie Barnhart Posted on: Mon, 09/09/2024 - 16:46 I am about to finish this workout and can see some good results and have become stronger. Wondering what a good next one would be? I incorporate cardio (walking) as I have had a knee replacement and the walking keeps my knee loose. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1587198) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1587198) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Wed, 09/11/2024 - 10:59 Hi Christie, glad you saw success with it and that you are a part of the M\&S community. This link has several programs to choose from. If you don't find one here, let me know, and I will see what we can come up with for you and your new goals. [https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...](https://www.muscleandstrength.com/articles/how-to-choose-your-next-training-program) - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1587311) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1587311) SARAH Posted on: Mon, 03/04/2024 - 16:43 What's a good warm up and cool down routine for these workouts? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1574559) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1574559) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Wed, 03/13/2024 - 08:31 Good question, Sarah. We got options for both here. <https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up> <https://www.muscleandstrength.com/articles/stretching-and-flexibility.html> - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1574820) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1574820) Yo Posted on: Thu, 04/27/2023 - 21:01 Hi! What is a good starting weight for beginners? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1559961) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1559961) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 05/04/2023 - 07:10 The number is based on the user. No way to predict how strong someone is. As long as you feel challenged but can perform the reps with good form, that is a good weight to start with. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1560243) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1560243) Katy Posted on: Sun, 12/04/2022 - 13:53 There’s very little in terms of ab work here. Is that for a particular reason? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1552180) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1552180) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 12/05/2022 - 09:53 Hi, Katy. Don't know the reason, but this ab workout would go nicely with the program. Hope this helps\! <https://www.muscleandstrength.com/workouts/27-home-based-ab-workout.html> - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1552202) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1552202) Tyas Posted on: Sat, 12/02/2023 - 03:10 Hai M\&S team. So I plan to start this program + ab workout as mention in the link above, but can I add some cardio? If I can, does it goes weightlift workout -\> ab workout -\> cardio, or any other way around? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1570855) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1570855) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 12/18/2023 - 17:56 Hey Tyas, you can do them in that order, or you can start with abs before weights. Either way, yes, cardio is last. Hope this helps\! - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1571637) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1571637) Michelle Tompkins Posted on: Sun, 11/06/2022 - 14:15 I don’t have a leg press at my home gym. Can you suggest a substitute exercise? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1551316) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1551316) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Sat, 11/12/2022 - 10:59 What equipment are you working with? I want to make the best choice possible. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1551510) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1551510) Noee Posted on: Sat, 10/22/2022 - 06:31 Can I add cardio to this workout? If I can how many times a week can I do the cardio? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1550764) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1550764) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Sat, 10/22/2022 - 08:28 You can, 3-4 sessions a week should serve you well. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1550781) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1550781) Asal Posted on: Sun, 03/27/2022 - 07:40 Hi, I am a beginner and I have injury in my left knee. I have partially torn meniscus so I am not sure how much weight I should use not to make it worst than how it is. can you help me with that - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1538654) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1538654) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 03/31/2022 - 09:20 Hi, Asal. Unfortunately, it wouldn't be responsible of us to offer advice based on an injury. Your best bet is to speak to a doctor about training around your injury. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1538779) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1538779) Kwajalein Posted on: Mon, 02/14/2022 - 09:45 My only issue is I unfortunately don't have 60-90 minutes because I workout during my lunch at work as that is the only time I have access to a gym. I can only do about 35-40 mins. So, what should I modify to get the best results without having the time needed? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1537309) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1537309) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Fri, 02/18/2022 - 19:22 Hello. You can remove one set from each exercise, and keep the rest periods to an absolute minimum. 30 seconds when possible. Saving those seconds can add up to less minutes in the gym. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1537464) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1537464) Suzanne Posted on: Wed, 10/21/2020 - 15:36 Hi, Can I add a 10 min ab workout after each of these workouts? Or will that be too much for 1 total workout? Thanks in advance. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1516135) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1516135) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Abigail Posted on: Thu, 10/22/2020 - 09:21 Hey Suzanne - yes that should be fine. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1516150) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1516150) Kelly Posted on: Fri, 09/04/2020 - 23:43 Hello, I don't see the start weight for any of these. How do I determine this? Thank You - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1514942) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1514942) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Marina Posted on: Wed, 09/09/2020 - 10:07 Hey Kelly, The starting weight will vary from person to person, based on training level. You'll want to start with a weight that allows you to hit all the specified reps per exercise. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1515025) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1515025) Gem Collins Posted on: Sun, 06/21/2020 - 02:46 I am looking for a beginners weight training plan - my main goal is to loose weight. I have weights and treadmill but no access to other machines. Can you advise a plan? Thanks - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1513522) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1513522) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Marina Posted on: Sun, 08/30/2020 - 21:25 Hey Gem, Feel free to check out our 4 Day (At Home) Women's Workout Routine, found here: <https://www.muscleandstrength.com/workouts/4-day-at-home-womens-workout> This is a great beginners workout plan for those who are limited with equipment. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1514809) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1514809) Katrina Taylor Posted on: Sat, 06/20/2020 - 08:58 Do I repeat this 3 day workout twice a week? - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1513512) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1513512) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Marina Posted on: Sun, 08/30/2020 - 21:23 Hey Katrina, You would do this workout just 3 days a week. Not twice. - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1514808) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1514808) Liyah Posted on: Tue, 06/09/2020 - 12:27 Hi I am just getting back into the gym after a 4 months break. How much cardio should I add to this routine for fat loss? Thank you\! Liyah - [Reply](https://www.muscleandstrength.com/comment/reply/50075/1513313) - [reply](https://www.muscleandstrength.com/comment/reply/50075/1513313) Close Form #### Free Workouts & Advice We send you the latest workouts, videos, expert guides and deals. ###### Customer Service - [Help Center](https://support.muscleandstrength.com/) - [Track Your Order](https://support.muscleandstrength.com/hc/en-us/articles/4410315657367) - [Account Login](https://www.muscleandstrength.com/store/customer/account/login) - [Returns & Exchanges](https://support.muscleandstrength.com/hc/en-us/articles/4409534729879-Returns-Exchanges-Policy) - [Contact Us](https://support.muscleandstrength.com/hc/en-us/requests/new) ###### Follow - [Subscribe to us on Youtube](http://www.youtube.com/muscleandstrength) - [Follow us on Instagram](http://instagram.com/muscleandstrength) - [Follow us on Pinterest](http://pinterest.com/musclestrength/) - [Follow us on TikTok](http://www.tiktok.com/@muscleandstrength) - [Like us on Facebook](http://www.facebook.com/muscleandstrength) - [Follow us on Twitter](http://www.twitter.com/Muscle_Strength) ###### About - [About Us](https://www.muscleandstrength.com/about) - [Rewards Program](https://www.muscleandstrength.com/store/rewards) - [Careers](https://www.muscleandstrength.com/careers) ###### Work With Us - [Contribute to M\&S](https://www.muscleandstrength.com/writers) - [Affiliate Program](https://www.muscleandstrength.com/store/affiliate-program) © 2006-2026, Muscle & Strength, LLC. 1180 First Street South Ext, Columbia, SC, 29209. 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Readable Markdown	We’ve heard your feedback. For the longest time, the fitness industry has catered its workout templates and training programs towards optimizing workouts for men. But, that leaves women having to adopt training principles that might not be productive for their own goals or their own natural differences in sex-specific body types. At Muscle & Strength, we’re trying our best to change that. Perhaps you’ve noticed the growth of our [women’s workout routines database](https://www.muscleandstrength.com/workouts/women). Still, looking at it, it appears we’re missing a pretty significant routine. A workout for women who are just getting started in the gym. You may need to tinker with this one to optimize it for your own goals, but I think you’ll find it perfect if you’re a beginner. *Editor's Note:* Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. Sign up below today to learn and ensure you get the most out of this workout program. Beginners, both men and women, typically respond well to full body training. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level. This allows you to [recover faster](https://www.muscleandstrength.com/expert-guides/workout-recovery) and train each body part more frequently. To compliment this, women also naturally have a quicker recovery rate than men. So, full body workouts will allow you to workout at a training frequency for each muscle group that will help optimize your results. Since we are working out just 3 days a week to start off with, we will focus our workouts around compound movements. These exercise will require more muscles to be involved in the movement which will not only build those muscle, but also provide a higher calorie burn than working each muscle in isolation. For the workout, you’ll want to have at least 1 day of rest after each training bout. You can set up your weekly workouts on fixed days, or utilize an every other day training structure. This will be based on your individual time restraints outside of working out. Rest for 2-3 minutes in between sets. This will allow you to recover and maximize the amount of weight you are able to use for each exercise on every set. Choose a weight that is challenging. Since these exercises are predominately compound, you don’t want to take them to complete failure. Try to keep 1-2 reps in reserve (feeling as though if truly pushed you could get 1-2 more reps) for each set. Added to the end of each workout are some isolation exercises for the glutes. Glute development is a common goal a lot of lifters. [Strong glutes](https://www.muscleandstrength.com/articles/real-benefits-stronger-glutes) have a positive carry over in a lot of strength aspects both inside and outside of the gym. However, the program is simply a template. If there is another area you’d like to focus your isolation lifts on, feel free to alter the template in whatever way you see fit. Keep your rest periods shorter on your isolation exercises. 60-90 seconds should do the trick depending on the amount of weight used. #### Day 1: Full Body Beginner Women’s Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Romanian Deadlift](https://www.muscleandstrength.com/exercises/romanian-deadlift) \| 4 \| 6-8 \| \| [Leg Press](https://www.muscleandstrength.com/exercises/45-degree-leg-press.html) \| 3 \| 10-12 \| \| [Assisted Chin Up](https://www.muscleandstrength.com/exercises/resistance-banded-chin-up-from-foot) \| 3 \| 6-8\* \| \| [Bench Press](https://www.muscleandstrength.com/exercises/barbell-bench-press.html) \| 3 \| 6-10 \| \| [Cable Row](https://www.muscleandstrength.com/exercises/seated-row.html) \| 3 \| 10-12 \| \| [Hip Abduction Machine](https://www.muscleandstrength.com/exercises/hip-abduction-machine.html) \| 2 \| 15 \| \| [Bodyweight Glute Bridge](https://www.muscleandstrength.com/exercises/bodyweight-glute-bridge) \| 2 \| 30 \| \If you can perform without assistance do so and progress by adding weight.* #### Day 2: Full Body Beginner Women’s Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Barbell Back Squat](https://www.muscleandstrength.com/exercises/squat.html) \| 4 \| 6-8 \| \| [Leg Curl](https://www.muscleandstrength.com/exercises/leg-curl.html) \| 3 \| 10-12 \| \| [Barbell Row](https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html) \| 3 \| 6-8 \| \| [Assisted Dips](https://www.muscleandstrength.com/exercises/band-assisted-dip) \| 3 \| 6-8\* \| \| [Lateral Raise](https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html) \| 3 \| 10-12 \| \| [Kettlebell Swing](https://www.muscleandstrength.com/exercises/kettlebell-swing) \| 2 \| 25 \| \| [Glute Kickbacks](https://www.muscleandstrength.com/exercises/glute-kick-back.html) \| 2 \| 30 Each \| \If you can perform without assistance do so and progress by adding weight.* #### Day 3: Full Body Beginner Women’s Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Hip Thrust](https://www.muscleandstrength.com/exercises/barbell-hip-thrust) \| 4 \| 6-8 \| \| [Goblet Squat](https://www.muscleandstrength.com/exercises/dumbbell-goblet-squat) \| 3 \| 10-15 \| \| [Lat Pull Down](https://www.muscleandstrength.com/exercises/lat-pull-down.html) \| 3 \| 8-12 \| \| [Barbell Shoulder Press](https://www.muscleandstrength.com/exercises/military-press.html) \| 3 \| 6-8 \| \| (Assisted) Push Up \| 3 \| 10-12 \| \| [Dumbbell Curl](https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html) \| 2 \| 12 \| \| [Cable Tricep Extension](https://www.muscleandstrength.com/exercises/tricep-extension.html) \| 2 \| 12 \| \If you can perform without assistance do so and progress by adding reps.* ###### Conclusion The program listed above is suitable for most healthy women looking to get started in the gym. It involves a lot of foundational movements that are important to learn how to do and progress with through your fitness journey. That being said, it is a template and some movements may need to be substituted for other variations depending on your own ability to perform them. This program can be used for however long you wish to use it so long as you are enjoying it and still making progress. Focus on progressing with the weight you are using whenever possible (week to week or biweekly depending on your abilities) as the primary form of progression. If you have any questions about the workout routine, please feel free to leave us a comment in the comments section below. We’re always more than happy to help.
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