This 7-day routine is designed for general fitness and is suitable for any female who has never lifted weights before. In fact, this was the exact routine I began with, having never lifted weights myself. It is also very practical for those who prefer not to go to a gym, as all the exercises can be performed at home with a few pieces of equipment tailored to your own strength level.
Workout Schedule
Day 1: Weight Routine A
Day 2: Cardio 45 minutes
Day 3: Weight Routine B
Day 4: Cardio 45 minutes
Day 5: Weight Routine C
Day 6: Cardio 45 minutes
Day 7: A 60-minute walk or cycle ride at a good pace based on your current fitness level
The routine is structured as Day 1 through Day 7 to emphasize flexibility. You can start the plan on the day that best fits your schedule. For some, Day 7 might be a Saturday, while for others, it could be Sunday or even Thursday. Since Day 7 is the only session that ideally requires outdoor activity (although it can be done indoors), try to schedule it for the most convenient day for you to be outdoors. If you place Day 7 on a Wednesday, then Day 1 will be Thursday, following the sequential 7-day structure.
This routine is designed as a 7-day plan because it is not overly intense and promotes daily exercise habits. Day 7 is a gentler session and can be seen as a relaxing day with light exercise. The plan is also flexible; if you miss a day, simply continue with your planned cycle. Since each weight session targets the entire body, missing a session is not a major setback. Just pick up where you left off without worrying too much about it.
It’s recommended to plan complete breaks of about a week in duration to coincide with celebrations, holidays, or other significant events. Try to limit these breaks to no more than five weeks per year. Adhering to a consistent fitness program is key to maintaining progress, and too many rest weeks can hinder your development. A break every 8-10 weeks is generally acceptable. This flexibility allows you to make decisions early on and take control of your fitness journey, ensuring you stick with the program.
Equipment Requirements:
- An adjustable set of dumbbells (or a set of 2.5kg, 3kg, 4kg, 5kg weights based on your strength level)
- An exercise step (optional, can also be used for dumbbell bench press, etc.)
- An exercise bike (optional)
- A stability ball (for exercises that require a flat bench, like dumbbell bench press, etc.)
One piece of equipment for aerobic activity is essential, so either the exercise step or bike will work. An ordinary bike can also be used if you have the opportunity to exercise outdoors.
Workout Notes:
When a workout says “3 sets of 20 reps,” it means performing 20 reps, taking a short pause, then repeating this two more times. If you cannot complete the required reps, choose a lighter weight or do as many as you can, gradually building up to the stated number of reps. For exercises like lying triceps extensions and pullovers, you can use either one weight held between both hands or one weight in each hand to vary the load.
You’ll need to use lighter weights for some muscle groups. The stronger the muscle, the higher the weight you should use.
Workout A:
- Dumbbell Squat: 3 sets of 20 reps
- Dumbbell Bench Press: 3 sets of 20 reps
- Dumbbell Pullover: 3 sets of 20 reps
- Dumbbell Lateral Raise: 3 sets of 15 reps
- Dumbbell Hammer Curl: 3 sets of 20 reps
- Two Arm Dumbbell Overhead Tricep Extension: 3 sets of 20 reps
- Standing Calf Raise: 2 sets of 30 reps
- Reverse Hyperextension: 3 sets of 20 reps
- Ab Crunches: 3 sets of 20 reps
Workout B:
- Flat Bench Dumbbell Flye: 3 sets of 20 reps
- One Arm Dumbbell Row: 3 sets of 20 reps
- Dumbbell Shoulder Press: 3 sets of 20 reps
- Dumbbell Bicep Curl: 3 sets of 20 reps
- Tricep Kickback: 3 sets of 15 reps
- Lying Adduction (dumbbells/bands): 3 sets of 20 reps
- Lying Abduction (dumbbells/bands): 3 sets of 20 reps
- Seated Calf Raise: 2 sets of 30 reps
- Reverse/Lower Abs Crunch: 3 sets of 20 reps
Workout C:
- Sissy Squat: 3 sets of 20 reps
- Lying Leg Curl: 1 set of 60 reps
- Standing Calf Raise: 2 sets of 30 reps
- Chest Dip: 2 sets of 15 reps
- Push Up: 2 sets of 15 reps
- Dumbbell Pullover: 3 sets of 20 reps
- Dumbbell Reverse Flye: 3 sets of 15 reps
- Bicep Concentration Curl: 3 sets of 20 reps
- Lying Two Arm Dumbbell Tricep Extension: 3 sets of 20 reps
- Obliques Curl: 3 sets of 20 reps
Cardio Notes:
If using an aerobic step, set it at a height comfortable for you. Start at the lowest setting if you are new to exercise, medium if slightly fitter, and highest if you feel capable. Step with care to avoid injury. Begin with as much as you can handle and increase your time by 5 minutes each week until you reach 45 minutes. The same principle applies to using a bike or exercise bike: start with what you can manage and build up gradually.
Keeping a journal to track your progress is essential. Remember to have fun with your fitness journey! Once you feel you have outgrown this plan, you can move on to another routine. You’ll know when it’s time to progress.
