The Comprehensive Beginner’s Exercise Routine for Women’s Weight Loss

Finding a sustainable exercise routine that supports weight loss without feeling overwhelmed is important for women new to fitness. Instead of doing countless hours of grueling cardio to lose weight, the key to unlocking long-term weight loss is to ease into a program that gradually builds strength, burns fat, and supports overall health and wellness. Fortunately, ETNT are here to help. we chatted with Rachel MacPherson, CPTan ACE Certified Personal Trainer with Garage Gym Reviews, sharing the ultimate beginner-friendly weight loss workout for women.

A well-rounded exercise routine isn’t just about blasting away unwanted pounds. A 2023 review published in Cureus found that regular exercise offers many health benefits, such as increasing energy levels, elevating mood and improving mental clarity. The right beginner-friendly exercise can also help women increase their metabolism. When you increase muscle mass through strength training, your body becomes better at burning calories – even at rest. This metabolic boost is one of the best ways to lose weight and keep it off for good.

Now let’s dive into MacPherson’s ultimate weight loss workout for beginners for women, complete with detailed instructions for each exercise.

The ultimate beginner weight loss workout for women

What you need: A set of light dumbbells and a sturdy exercise bench or mat. These exercises are designed to be performed with added weight for increased resistance, which supports muscle growth and strength. The session can be completed in 45 to 60 minutes, depending on how long you rest.

The routine:

• Superset 1: Legs
  Walking Lunges (3 sets of 10 to 20 reps)
  Sumo Goblet Squat (3 sets of 10 to 15 reps)
• Superset 2: Hamstrings and shoulders
  Dumbbell Stiff Leg Deadlift (3 sets of 10 to 15 reps)
  Dumbbell Lateral Raise (3 sets of 10 to 20 reps)
• Superset 3: Chest and back
  Dumbbell press (3 sets of 10 to 15 reps)
  Inverted Row (3 sets of as many as possible)
• Superset 4: Biceps and Triceps
  Incline Dumbbell Curl (3 sets of 10 to 20 reps)
  Dumbbell Skullcrusher (3 sets of 10 to 20 reps)

Directions: Perform each superset group of exercises back to back, doing the prescribed number of sets and reps. Rest for 60 to 90 seconds between supersets to maintain intensity and allow for recovery.

Superset 1: Legs

1a. Bodyweight Walking Lunges

1. Stand upright with your feet hip-width apart.
2. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
3. Push back up to the starting position and repeat with the other leg.
4. Do 3 sets of 10 to 20 reps.

1b. Sumo Goblet Squats

1. Hold a dumbbell vertically in front of your chest, close to your body.
2. Stand with your feet wider than shoulder width apart, toes pointing slightly outwards.
3. Keep your back straight and engaged with your core and lower your hips as if you were sitting back in a chair.
4. Drive through the heels to return to the starting position.
5. Try 3 sets of 10 to 15 reps.

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Superset 2: Hamstrings & Shoulders

2a. Dumbbell stiff leg deadlift

1. Stand with your feet hip-width apart and hold dumbbells in front of your thighs.
2. Hinge at your hips and lower the dumbbells to the floor while keeping your back straight and core engaged.
3. Maintain a slight bend in the knees throughout the movement.
4. Drive your hips forward to return to the starting position.
5. Aim for 3 sets of 10 to 15 reps.

2b. Dumbbell Lateral Raise

1. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing your body.
2. Keeping the elbows slightly bent, raise the dumbbells to the sides until the arms are parallel to the floor.
3. Slowly lower the dumbbells back to the starting position.
4. Perform 3 sets of 10 to 20 reps.

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Superset 3: Chest and back

3a. Dumbbell Chest Press

1. Lie on a bench with your feet flat on the floor, holding dumbbells above your chest with your palms facing forward.
2. Lower the dumbbells toward your chest. Keep your elbows slightly bent.
3. Push the dumbbells back to the starting position.
4. Do 3 sets of 10 to 15 reps.

3b. Body weight inverted row

1. Lie under a bar with your hands shoulder-width apart, palms down.
2. Pull your chest toward the bar while keeping your body in a straight line.
3. Lower yourself back to the starting position.
4. Perform 3 sets of as many as possible (AMRAP) with good form.

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Superset 4: Biceps & Triceps

4a. Incline Dumbbell Bicep Curl

1. Sit on an incline bench with your feet flat on the floor and hold dumbbells with your palms facing up.
2. Bend the dumbbells toward your shoulders, keeping your elbows tucked in.
3. Slowly lower the dumbbells back to the starting position.
4. Aim for 3 sets of 10 to 20 reps.

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4b. Dumbbell Skull Crusher

1. Lie on a bench with your feet flat on the floor, holding dumbbells above your head with your palms facing each other.
2. Lower the dumbbells toward your forehead while keeping your elbows tucked in.
3. Extend your arms back to the starting position.
4. Perform 3 sets of 10 to 20 reps.