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4 Week Strength Training Plan for Beginners. Home or Gym

Strength Training is getting more and more popular among women these days. It’s a great way to shape and tone your body and offers multiple health benefits. If you are a beginner with Resistance training, then this workout plan will help you build strength and progress week by week.

While many of us realize the importance of Strength training, most are afraid to pick up weights. This is either due to the common misconception that we will either get bulky or we are just too intimidated by the thought of lifting dumbbells.

Let’s go through the program…

This workout is a great place to start with strength training. It has a mix of bodyweight and other exercises with little to no equipment.

Repeat this workout for 4 weeks, but each week aim to increase the challenge a little with heavier weight.

There are 3 full body resistance workouts a week. Keep at least one full day rest in between Resistance workouts.

For weight loss or ‘shredding’, team these workouts with moderate intensity Cardio 2–3x a week for 30–45 mins. This includes brisk walking, yoga, dancing, moderate paced cycling, swimming etc. You may do Cardio on your Resistance Training days.

Here’s what your week should look like if you’re including Cardio:

Week 1 and Week 3

Day 1: Home Strength Workout #1

Day 2: Cardio

Day 3: Home Strength Workout #2

Day 4: Cardio

Day 5: Home Strength Workout #3

Day 6: Rest

Day 7: Rest

Week 2 and Week 4

Day 1: Home Strength Workout #4

Day 2: Cardio

Day 3: Home Strength Workout #5

Day 4: Cardio

Day 5: Home Strength Workout #6

Day 6: Rest

Day 7: Rest

Resistance bands are a superior option for home strength workouts for several reasons.:

The bands maintain true resistance through every part of a motion, making them great for Full Body Strength Training. The set includes two soft cushioned handles, two ankle straps, one door anchor, an exercise guidance booklet, and a cloth carrying bag for easy portability and storage.

You can use the resistance bands with ankle straps and door attachment to exercise at home or outside, making it a mobile gym to build muscles anytime, anywhere.