January 13


Beginner Women’s Gym Workout Plan For Weight Loss

I got your girl because  I’ve been there! The feeling of being oversized and not even fitting into our favorite dress is very familiar to me.

The worst part is going to the gym and being ridiculed by people. So, if you’re a female who wants to lose weight but doesn’t want to go to the gym either, then I have the best female weight loss workout plan for beginners that you can follow even at home. 

So, stay around!

Is It Easy To Lose Weight For Females?

Gym Workout Plan

Many women wonder if it is easy for them to lose weight. To be honest, it’s quite tough for women to lose weight. Compared to men, women have a few things that make losing weight more difficult.

Also, it takes women more time to see workout results compared to men. Let’s talk about the reason why weight loss might be a little hard for us.

The Reasons Women Have Trouble Losing Weight

Low Metabolism

Women naturally have a slower metabolism than men. Consequently, your body uses fewer calories than you eat, and the rest of the calories are stored as fat in your body. 

In an attempt to survive, you eat more calories than your body needs, which results in fat accumulation.

Pregnancy Effects

After pregnancy, it’s common for women to put on too much fat. The worst part is that since they have to take care of a newborn, they hardly get good sleep at night, which makes it too hard for them to lose weight. 

Plus, they don’t get time to go for walks or do any type of exercise, which again is a lot worse for their weight loss.

Women Don’t Have As Much Lean Muscle Mass

Women typically have less lean muscle mass than men and have higher body fat percentages.

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    There are several reasons for this. As a starting point, testosterone, the hormone that develops and maintains muscle mass, is present in fewer amounts in women than in men. A man’s testosterone level is four to five times greater than a woman’s.

    Further, fat provides support for biological processes like childbirth and lactation, which is why women generally carry more fat. It is also necessary for women to have a higher body fat percentage in order to have regular menstrual periods.

    Women Have More Hormonal Fluctuations

    Due to the menstrual cycle, women’s bodies experience more hormonal fluctuations. Their body goes through a lot of hormonal changes during this cycle, resulting in more hunger and fatigue, which makes losing weight quite difficult.

    The Problem With Most Female Fat Loss Workout Plans

    Gym Workout Plan

    When I did a little bit of research about workout plans revolving around the internet, I found the following bad things in them.

    Varieties Are Limited

    During the ten-week program, you will perform the same exercises with the same set and rep schemes. Moreover, during a fat-loss phase, there are no recommendations concerning how to modify your sets and reps. 

    That might be a little boring for you, but as long as you’re committed to getting your body in perfect shape, you should be okay with the workout. Even though the exercises that this workout plan has are super beneficial for you, They target your overall body and burn fat.

    However, the only bad thing is that they might be boring. However, I guess it doesn’t matter. Does it?

    No Recommendations For Rest Days

    Most of the workout plans that you see don’t recommend any rest days. I’ve even seen many workout plans in which doing cardio is suggested but without the recommendation of rest days. That doesn’t make sense. Taking rest is crucial no matter what exercise you do. 

    If you keep on doing any exercise continuously without taking a break, you may have a serious health issue. 

    Illogical Weight Selections

    The other problem with most of the weight loss workout plans for female beginners is the weight selection. Just like most women, you may also search online for tips and exercises. And what do you get online?

    Unprofessional people are just telling you to lift too much weight and do those exercises that might do more harm than good to your body. 

    Some trainers are advising women to do glute exercises while carrying a 3-pound weight. Like seriously? 3 pounds is too lightweight. This much weight won’t help you lose weight or build muscle. 

    So, do a little research about the things that you’re getting recommended by online advisers.

    Bad Diet Plans

    The diet plans that I came across while researching workout plans for women left me astounded. Trust me! People online are just depriving women of food in order for them to lose weight.

    Some people are telling women to take 1500 calories a day for adult women. These many calories are recommended for a 7-year-old girl. 

    So, if any woman follows this type of diet plan, instead of losing weight, she’ll keep on getting weaker inside and may even fall terribly ill due to the lack of energy. So, don’t follow such diet plans.

    These are some of the issues with diet plans revolving around the internet. The reason why I told you about them is to warn you that don’t follow workout plans which you think are too difficult for you to tackle. 

    Factors To Consider When Designing A Female Fat Loss Workout Plan

    Before you start following a weight loss plan, there are some things that you should keep in mind. These factors are for your own safety! So remember to keep them in mind!

    Training Volume

    Usually, you have to maintain a low-calorie intake while you’re on a weight-loss plan. If you don’t consume enough calories and do workouts, you must keep your lean mass as much as possible.

    This involves training with rep ranges ranging from 5–10 or 10–15, depending on the exercise. Exercises like squats and deadlifts should be performed with fewer repetitions than isolation exercises like tricep extensions or calf raises.

    The lower your calories get, the more your body makes you feel that you can’t complete all of the recommended exercises. 

    However, if you can’t do all of the sets, then you can reduce them a little. If you have to do 4 sets, then do 2 sets instead. Gradually, you’ll get used to them. 

    Training Intensity

    Training intensity, in simple words, means how hard you train. How hard you train should depend on how many calories you take inside your body.  

    Usually, as previously stated, on a diet, you reduce your calorie intake. So, initially, it might be a little easier for you to do the workout with fewer calories in your body. However, the more you exercise, the more calories you will burn which results in low energy in your body. 

    Thus, it’ll be difficult for you to do all of the exercises, as there isn’t any energy inside your body. So, what’s the best training intensity for you? In the final few weeks of your cut, training with weights that are 70–75% of your 1RM is more than enough for you.

    In order to decide what level of intensity you can work out at each day, you’ll need to pay close attention to how you feel.

    Exercise Selection

    Exercise selection plays an important role in your weight loss journey. So, you have to select the exercises wisely.

    Look! Since in weight loss, we have to consume fewer calories, we need a kind of exercise that can help us maintain and gain strength even when we’re not eating enough food. So, one such type of exercise is compound exercise

    Other than giving us strength,  compound exercises target our overall body which is great for losing weight. The compound exercise includes;

    • Bench press
    • Deadlifts, squats
    • Shoulder press 
    • Pull-up 

    And the next exercises that you should include in your weight loss plan are isolation exercises. As you try to get leaner, these exercises help you maintain musculature in smaller muscle groups such as your calves and biceps. Additionally, it’s best to change up your movements every four to six weeks.

    To build general strength, squats, deadlifts, and bench presses should be included in the repertoire. For a break in between squats and deadlifts, you can do pause squats or Romanian deadlifts.

    However, if you’re getting bored and want to do a kind of exercise that can keep you busy, then you can swap lunges for Bulgarian split squats.

    Training Frequency

    It is critical to exercise 4 to 5 days per week to lose weight. However, since your calorie intake is lower, you may not have enough energy to keep up with this schedule. 

    So, it’s alright. It happens to everyone. You can skip a day of workouts if you feel like not doing them. That’s completely fine.

    Gradually, you’ll get used to the schedule, and it’ll be easier for you.

    Load Management

    Too much weight can be harmful, and too little weight isn’t useful. So, what weights should you start with? Therefore, experimenting with different weights is the best way to find what works for you. How to experiment Let me tell you!

    With an empty barbell or light dumbbell, perform 10–12 repetitions of an exercise. If doing these reps was not difficult for you and you could do them without having any difficulty while maintaining your form, you can then go to the heavier weights as well. 

    However, if your body starts having pain or you are barely able to complete these reps, lowering the weight would be a good idea.

    It is a good idea to follow the same process from workout to workout when determining if you should increase your weight. Each week, you should add 5 pounds to your upper body weight and 10 pounds to your lower body weight.

    Weight Progressions

    Maintaining a weight progression is also as important as selecting the right exercises for your weight loss plan. The more exercise you do, the lower your calories get. Your body will become inactive whether you’re losing weight or not.

    Usually, when that happens, many of the females choose to train based on their rate of perceived exertion (RPE). What does RPE mean? It’s a metric that measures the difficulty of carrying any weight. 

    Each lift will be rated on a scale of 1 to 10, with 1 being easy and 10 being an all-out effort. Assume your back squat 1RM to 200 pounds. Three sets of five at 75% of that weight (150 lbs) at an RPE of 6 would normally be possible.

    However, since you’re in a calorie deficit, even those sets can be too difficult for you to do when you have low energy. Let’s say, your workout plan is to tell you to do 3 sets of 5 squats at an RPE of 6, then, in this case, you may have to decrease the weight. 

    As long as you train safely, RPE training can be advantageous during fat loss. Not only that, but this exercise also helps you stay motivated when you’re constantly adding weight to your lifts, which is difficult to accomplish while you’re in a calorie deficit.


    When you have a strict workout and are not consuming enough calories in your body, you will become quite weak.

    Workouts that were simple for you at the start of your weight loss journey will now seem hell difficult to you. Your muscles will also have some pain due to the lack of energy.

    So, what to do for the recovery? The best thing you can do is to sleep at least 7 to 8 hours a day. That will help your body get refreshed. 

    Secondly, try to drink 750 ounces of water per day. The water will keep you hydrated, which will help you recover from the soreness.

    The third thing to do to recover from your soreness is to rest for at least 3 to 4 days per 4 to 6 weeks. That’s completely alright to go a little off the schedule. By taking rest, your body will get refreshed. 

    Muscle soreness can also be reduced by stretching for 15 to 20 minutes each day and doing some modest active recovery exercises like walking or light cycling. Just be careful not to increase the intensity of your active recovery sessions too much, as this can cause your recovery to take longer.

    Do You Need To Do Cardio On A Fat Loss Workout Plan?

    Cardio is a good exercise to do, but it’s not important to lose weight. I mean, if you’re already doing a lot of things to lose weight, such as eating healthy fats and carbs and doing other workouts as well, then you don’t need to do cardio.

    You’ll lose weight with other exercises as well. However, if you really want to do cardio, then you don’t need to spend too much time doing it. You can do it for 30 minutes per week. That’s more than enough.

    Female Fat Loss Workout Plan

    After going through all of the above-mentioned things, I guess now you know pretty much everything about planning the right diet plan. So, it’s time for me to tell you about the female fat loss workout plan. 

    This is a 5-day fat workout plan out of which 4 days you’ll work out and only one day for cardio. What about the remaining two days of the week? 

    One day, you’ll do some moderate cardio exercises and the remaining day will be completely off because rest is also important.

    How Is Our Workout Plan Going To Look Like?

    It’s time to talk about our weight loss workout plan for beginners at home. In this workout plan, we’ll train our upper or lower-body lifts twice a week. Furthermore, we’ll do some compound exercises like squats, bench presses, deadlifts, or overhead presses every day.

    And then, we’ll perform the rest of the exercises, which target our biceps and triceps and other parts of the upper or lower body

    On the first day of compound movement, going for six to seven weights is ideal. This should be around 70–75% of your 1RM. 

    Also, make sure you figure out the right weight for you. I’ve discussed in the weight progression section how you’ll figure out the right weight for yourself. So, do that, and then select the weight accordingly.

    But don’t lie to yourself. Be honest. It is ideal to use RPEs between 8 and 9 for accessory motions. As you are targeting smaller muscle groups, you can increase the intensity of your workouts.

    I would recommend saving 1-3 reps, though. Once your energy levels drop, you can tone these motions down to an RPE of 6 or 7.

    If completing all the sets was easy for you, then it shows that you’re capable of carrying more weight. However, if doing these sets was too difficult for you and you got tired and felt like not even doing it, then it means you should keep the same weight even next week.

    Now, finally, I’m going to tell you about all the exercises that you have to do in this workout plan. All of the day’s workout plans will be mentioned individually. So, let’s dive into women’s beginner weight loss workout plan.

    Day 1 – Lower Body and Core

    Back squats36
    Hip thrusts3
    Bulgarian split squat8 to 10 each leg
    Lying hamstring curl410 to 12
    Seated calf raises412 to 15
    Planks360 seconds

    Day 2 – Upper Body

    Bench press36
    Pendlay row3
    Seated dumbbell press38 to 10 
    Pull-ups48 to 10 
    Bicep curls412 to 15
    Skull crushers412 to 15

    Day 3 – Rest or Active Recovery

    The third day of the exercise, it’s a kind of rest day on which you just have to do cardio for 30 minutes only. It can be any cardio exercise, such as rowing or cycling. That all depends on you.

    Day 4 – Lower Body and Core

    Walking lunges38 to 10 each leg
    Good mornings8 to 10
    Standing calf raises412 to 15
    Ab wheel rollouts38 to 10

    Day 5 – Upper Body

    Overhead press36 to 8
    Incline DB bench press38 to 10
    Lateral raises38 to 10 
    Hammer curls412 to 15
    Tricep extensions412 to 15

    Days 6 – Moderate-Intensity Cardio

    Again it’s a day to do moderate-intensity cardio exercises which can be cycling, jogging, rowing, or hiking. 

    Day 7 – Rest Day

    The seventh day is a rest day. This day is to recover your body and refresh it. Any activity you want to do is fine with me.

    But, make sure it’s not any heavy exercise that you’ve been doing throughout the week. Walking in the park or playing with your dog is fine!

    So, that’s the weight loss workout plan for females. It won’t be possible to achieve the best results in one week if you want to get the best results. You’ll at least have to follow the plan for around 12 weeks out 1 will be a complete deload week to reset your body.

    How Much Fat Can You Expect To Lose?

    How much weight you lose doesn’t just depend on your workout plan. Your diet, how high your body fat is, training types, genetics, and stress level will also be the factors that decide how much weight you’re going to lose. 

    Don’t set too lofty goals for yourself. Because it’ll hurt if you don’t achieve them. And to achieve them, you’ll have to cut too many calories from your body, which isn’t nice. 

    So, just aim for 0.5 pounds per week, which can easily be achieved by maintaining a healthy diet plan without cutting a huge number of calories. This way, you’ll also be able to save your muscle mass, which gives you strength.

    Measure your body fat percentage and set a goal to lose 1-3% per month. That’s more than enough. How will you measure the body fat percentage, though? You’ll need a DEXA machine, which will help you do that.

    Diet Considerations For A Female Fat Loss Plan

    It is now time to begin your diet in order to lose weight. Because, as you know, weight loss is 80% diet and only 20% workout.

    The key to losing weight is to eat fewer calories than you burn. This is called eating to make up for the calorie deficit. But wait, do you know how many calories you consume each day? 

    What’s Calorie Maintenance? 

    It’s the number of calories that you can eat without gaining weight. If you maintain your calories, it’ll be easier for you to plan your diet. 

    Right? You could discover that by doing this, you can eat more than you previously expected while still maintaining your weight. When you start your calorie deficit at a higher daily calorie limit, your fat-loss diet will be easier to maintain.

    Calorie maintenance can be measured with the following tools.

    How To Determine Your Macro Breakdown For A Fat Loss Phase

    You’re now ready to embark on a calorie-deficit diet after learning about your calorie maintenance. To reach a calorie deficit, just reduce your calories by 200 to 300 per day. 

    However, the intake of calories isn’t the only thing to focus on. You also have to make sure that you’re putting macronutrients in your body every day, which are:

    • Protein
    • Carbs
    • Fat

    These macronutrients are needed to go into your body on a daily basis so that you stay energetic and powerful enough to do all of your weight loss workout plan exercises. But how many macronutrients does your body need? Let’s talk about that now!


    Having a high protein intake every day is crucial, especially for a female who wants to lose weight. Why? 

    Because they’re responsible for saving your lean muscle. The amount of protein you should eat will depend on your weight. 0.8g of protein per pound of body weight is enough.

    It means that if you weigh 175 pounds, you should consume 140g of protein per day. 


    keep you active and give you the strength to handle all of your daily chores, including your weight loss exercises. Based on your level of activity, carbohydrates contain 40 to 50% of your daily calories.  

    A daily calorie intake of 2,000 should include 40% carbs. It means, 800 calories should be carbs. Each gram of carbohydrate contains 4 calories, so 200 grams of carbohydrate equals 200 calories per day.


    Hormone health depends on eating a sufficient amount of dietary fat. It is therefore recommended that you consume at least 25% of your total calories as fat. It means, if you want to take in 2,000 calories per day, 400 of them should be fats.

    Due to the fact that there are 9 calories in every gram of fat and that 400 9 = 55.5, this equates to around 55–56g of fat each day.

    How Do You Know When To Decrease Calories Further?

    It’s crucial to measure your weight at least three times per week to see whether or not you need to decrease calories. Because not losing even a single pound at first is common,

    You may lose or gain a few pounds depending on the activities you did the previous day, including what you ate and drank, your sleep, and the form of exercise you performed.

    You can’t cut your calories by 1 pound every day. This way, you’ll be eating way fewer calories than you have to, which will create problems for you. So don’t be so quick to reduce your calorie intake.

    Sometimes, it takes a few weeks to lose even a single pound. However, once your body gets used to the workout and diet, the weight begins to drop quickly. So, be patient and keep following the workout plan.

    How Long Should You Stay In A Calorie Deficit?


    Staying in a calorie deficit for too long can be harmful to your body as well as difficult for you as a woman. Because you have other work to do as well.  So, I’d recommend you leave the calorie deficit after 12 to 16 weeks.

    But, it doesn’t mean you’ll start eating too many calories at once. You have to gradually start increasing your calorie intake by 100 to 200. And make sure that you’re managing your calorie maintenance. 

    What Supplements Should Females Take During A Fat Loss Phase?

    After talking about the workouts and the diet to lose weight, it’s time to talk about the best supplements to take for females to lose weight. No, you don’t need too many supplements. There are only three supplements that you should take, which are caffeine, protein powder, and creatine.


    Caffeine is an energy booster, which is why we get energy from coffee. It all depends on you, whether you take caffeine through a cup of coffee or through supplements. However, make sure you take it between 40 and 60 minutes before your workout.

    If you choose to go for a caffeine supplement, then have a look at the dosage labels on the medicine and follow them. Because taking too much caffeine can take away your sleep and make you jittery.

    Protein Powder

    If you’re the kind of female who lifts weights, then you’ll need to eat more protein than women who don’t lift weights. Usually, protein powders contain around 20–30g of protein per serving.

    The most common protein powder among people is whey, so I suggest you go for this one. However,  if you can’t consume dairy, you can also find plant-based or other non-dairy protein powders.

    Remember, do not replace your meals with protein powder. Instead, eat foods that contain potency. That’d be more fun and natural. Because too much good can be bad!


    You get strength from creatine, improve power output when exercising at high intensity, and gain muscle mass when exercising at low intensity. Creatine is an amino acid that is found in muscle cells.

    It can also be found in protein-rich foods like red meat and shellfish; however, you would have to consume a lot of both to reach the recommended daily intake of 5g of creatine. What time should you take it? You can take it any time you want.

    So, that’s the best workout plan to lose weight at home for females. 

    Final Thoughts

    Losing weight takes time, especially for women. So, please be patient and keep following the above-mentioned female workout plan for weight loss. 

    Also, make sure you follow all of the guidelines that I’ve mentioned above so that you do not risk your health in order to lose weight.

    That’s all I had for you in this article. If you have any questions related to the topic, feel free to leave them in the comment section.