Beginner Women's Workout Program

This 7-day training cycle, which includes strength exercises and cardio, is specifically designed for women who want to improve their functional fitness and increase muscle tone.

The program is suitable for any woman who has never done strength training, as well as for those who don't want to go to the gym – all exercises can be done at home with minimal equipment.

The cycle is designed for seven days, but you can start on any day of the week.

On the seventh day, there is a light outdoor workout (active recovery), so it's best to schedule it on your freest day.

The program is not too intense but builds the useful habit of exercising every day.

If you miss a day, simply skip it and continue – each strength workout works the entire body. It is recommended to take a full week of rest approximately every 8-12 weeks, but no more than 5 weeks of rest per year in total.

If you cannot complete the required number of repetitions, use lighter weight or take short 5-second pauses during the set.

Triceps extensions lying down, pullovers, and similar exercises can be performed either with one dumbbell held in both hands or with a dumbbell in each hand.

Not all muscle groups require the same working weight – for some muscles, you will need to reduce the weight. The stronger the muscles, the heavier the weight a person should lift.