Inside the 8 Week Female Weight Loss Workout Plan for Beginners: A Week-by-Week Look at What to Expect
If you’re a woman just getting started with fitness and aiming to shed some pounds, this female weight loss workout plan for beginners is the perfect way to kick off your journey. Designed to help you build consistency, this 8-week program focuses on simple yet effective movements that support fat loss, muscle tone, and overall wellness. It’s structured to build discipline while keeping things manageable and beginner-friendly.
This routine is meant to be repeated weekly, allowing you to master the exercises and gradually push your limits. By staying consistent, you’ll not only burn calories but also increase your strength and stamina over time. Progress may feel slow at first, but each small step adds up to real transformation.
Along the way, focus on building habits that support your goals—better sleep, clean eating, and staying active daily. These lifestyle shifts will fuel your results and help you maintain them.
Here’s the 8 Week Female Weight Loss Workout Plan for Beginners
This beginner-friendly four-day workout plan for 8 weeks targets both the upper and lower body with core exercises built in. Stick to the same schedule weekly, adjusting only when needed. Avoid training more than three days in a row, and remember—more rest, not more workouts, leads to better results for beginners.
Each session combines compound movements and bodyweight core work, lasting 60–75 minutes when cardio is included. Start with moderate weight, increase intensity with each set, and rest 90 seconds between sets. Focus on effort and form, not complexity—this is about building a strong, consistent foundation.
Workout Split Example:
- Monday – Workout 1
- Tuesday – Workout 2
- Wednesday – Rest Day
- Thursday – Workout 3
- Friday – Workout 4
- Saturday & Sunday – Rest Day
Workout 1 – Upper Body
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline DB Press | 3 | 12, 10, 8 |
| Bent Over BB Rowing | 3 | 12, 10, 8 |
| Shoulder Press W/ Smith Machine | 3 | 12, 10, 8 |
| Alternate DB Curls | 3 | 12, 10, 8 |
| Triceps Extensions (Lying) | 3 | 12, 10, 8 |
| Lying Leg Raises | 3 | 12, 12, 12 |
| Cardio | – | 20 – 30 Min |
Workout 2 – Lower Body
| Exercise Name | Sets | Reps |
|---|---|---|
| Goblet Squats | 3 | 12, 10, 8 |
| Stiff Leg BB Deadlift | 3 | 12, 10, 8 |
| Leg Press | 3 | 12, 10, 8 |
| Walking Lunges | 3 | 12, 10, 8 |
| Calf Raises (Seated) | 3 | 12, 10, 8 |
| Crunches | 3 | 12, 12, 12 |
| Cardio | – | 20 – 30 Min |
Workout 3 – Upper Body
| Exercise Name | Sets | Reps |
|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 12, 10, 8 |
| Flat BB Bench Press | 3 | 12, 10, 8 |
| DB Side Lateral Raises | 3 | 12, 10, 8 |
| DB Hammer Curls | 3 | 12, 10, 8 |
| Triceps Extensions W/ Straight Bar | 3 | 12, 10, 8 |
| Abdominal Air Bike | 3 | 12, 12, 12 |
| Cardio | – | 20 – 30 Min |
Workout 4 – Lower Body
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 3 | 12, 10, 8 |
| BB Deadlift | 3 | 12, 10, 8 |
| DB Step Ups | 3 | 12, 10, 8 |
| Abductor Machine | 3 | 12, 10, 8 |
| Calf Raises (Seated) | 3 | 12, 10, 8 |
| Crunches W/ Exercise Ball | 3 | 12, 12, 12 |
| Cardio | – | 20 – 30 Min |
Wrapping Up
This female weight loss workout plan for beginners offers a simple, structured approach to help you build strength, burn fat, and stay consistent. With just four workouts a week and plenty of recovery, it’s designed to fit your lifestyle while setting the stage for long-term success.
Stay focused, keep pushing yourself, and don’t rush the process. Small, consistent steps will lead to noticeable changes—in your body, energy, and confidence.
