4 Week Gym Workout Plan

For one reason or another, a lot of women find themselves concerned about lifting weights. This can be especially true of beginners to fitness training. Whether they believe they will unintentionally bulk up (extremely unlikely), or simply find the process too daunting or intimidating, far too many women steer clear of strength training.

This can be problematic because strength training is one of the best ways to lose weight and burn fat (1,2,3,4), build strong bone, and maintain a strong and healthy body overall.

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Weight training; one of the best ways to get toned and burn fat

Getting Over Gym Anxiety

Perhaps one thing holding you back from hitting the gym is feeling like you do not fit in there. While it’s true, the weight lifting zone can often feel a little one-note in terms of who is in attendance, it is extremely important to understand that weight lifting is for everyone. Women. Beginners. Everyone.

If you feel like you're not the right body type or personality type to join the weightlifters, it can be difficult to work up the nerve to dive into a weightlifting routine. Just remember, everyone in there was once nowhere near as strong or well-versed in weight training as they are now, and, just like with anything, a little practice goes a long way.

So, we are here to help you with a routine that is simple to follow and sets you up for success in the gym. Perhaps best of all, this routine should easily fit into your weekly schedule.

Have A Plan

Having a plan of what you’ll do ahead of time can eliminate gym anxiety. You already know what you’re going to do, so there’s no standing around feeling like you don’t know what you’re doing.

On top of that, there’s the added bonus of accountability that comes with having your workout pre-planned: you’re more likely to see it through to completion. And finally, if you’ve got your workout ready to go, and you’re busy getting it done and sweating, you aren’t focusing on what anyone else is doing. There’s no need to compare what you’re doing to what anyone else is doing.

Get in the gym, get your workout in, and move on. Do this a few, or even just one time, and you’ll say goodbye to gym anxiety.

Let’s talk about the workout…

This workout routine is designed for women who are beginners to fitness training to increase strength and tone.

You should be able to easily find the equipment listed at any fitness center. If not, substitutions can easily be made. You can add this workout to an existing cardio routine in order to get better results. If done consistently, you will see gains in strength in just a couple of weeks. From there, you’ll be able to tailor your schedule and routine for maintenance or continuing strength gains.

You’ll be using all the major muscle groups in this routine. We try to make the workout efficient and effective by targeting bigger muscle groups as well as zoning in on smaller ones that can use the extra attention. You can get the entire workout done in roughly 30 minutes meaning you don’t need to commit a large part of your daily schedule.

The best part? This workout is effective for several goals you may have. If you want to lose weight, burn fat, gain strength, increase tone, or some combination of these things, you can accomplish these goals here.

Have confidence

One final note before we get down to the nitty gritty...

Believe in yourself! We are giving you the tools you need to take the plunge into a workout routine that will help you reach all your goals. Don’t worry about what anyone else is doing at the gym. You aren’t there for them. You are there for you.

Gym Weight Training Workout Plan

Each body section begins with a pyramid targeting a certain muscle group before supersetting opposing muscle groups.

A pyramid basically just means upping your weight and lowering your rep count for each subsequent set.

For example: you might start with 100 pounds of weight and 15 reps, then up to 120 pounds at 12 reps, and finally, up your weight to 145 pounds at 8 reps.

Supersetting simply refers to performing two separate exercises back to back to back, because they work different muscle groups and therefore require no rest in between. This maximizes your workout in a shorter amount of time.

Keep in mind that the amount of weight you use is going to be completely personalized to your strength level and how you’re feeling any given day. If your aim is to burn body fat and get a toned, well-sculpted physique, the general guideline is to use enough weight that it's challenging to complete 2–3 sets of 12 or more reps. (5)

Chest & Triceps

Pyramid 1

Dumbbell Chest Press

3 sets of 10-15 reps

Using hand-held dumbbells, lay back on a workout bench and hold weights over your chest. With wrists facing toward your feet, lower weights down toward your armpits, pressing your elbows toward the floor. Press the weights back up and together over your chest.

Pyramid 2

Incline Bench Press

3 sets of 8-12 reps

Find the incline bench press and apply appropriate weight plates. Starting with the barbell at your chest, press up and outward, raising the barbell over shoulder height and out away from your chest. Lower the weight back toward your chest before repeating.

Pyramid 3

Tricep Pushdowns (cable)

3 sets of 8-12 reps

Using the cable tree, attach the appropriate handle and apply appropriate weight plates. Starting with the handle at chest height, tuck your elbows in toward your ribs and push the handle down until your arms are fully extended. Slowly allow handle back up to your chest before repeating.

Superset 1

1. Standard Bench Press

12 presses

Using a flat bench press station, lift barbell directly above your chest with arms fully extended. Lower the barbell toward your chest before pressing upward again. Ensure that your grip is safe and comfortable by spacing your hands shoulder or more distance apart and rolling wrists slightly forward.

2. Overhead Tricep Extension

12 reps

Using either a single dumbbell or kettlebell, hold your weight behind your head. Ensure that your elbows are tucked in close to your head before pressing the weight up over your head and lowering back to starting position.

Superset 2

1. Tricep Pushup

12 reps

Start in a standard pushup position but with hands only shoulder distance apart. When pressing down toward the floor, aim your elbows straight backward so that they brush against your ribs. Press upward in the same fashion.

2. Chest Fly

12 reps

Using two dumbbells, lay your back across a bench and hold your weights directly extended over your chest. Slowly part your hands and lower the weights toward the floor. Bring the weights back together over your chest to complete the move.