The Ultimate Beginner Weight-Loss Workout for Women

When starting a fitness journey, it's crucial for women to find a sustainable workout routine that supports weight loss without feeling overwhelmed. Instead of focusing on endless cardio sessions, the key to long-term weight loss is gradually building strength, burning fat, and improving overall health and well-being. Luckily, ETNT is here to assist. We've connected with Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews, to share the ultimate beginner-friendly weight-loss workout for women.

A well-rounded workout routine offers more than just weight loss benefits. A 2023 review published in Cureus highlights the various health benefits of regular exercise, including increased energy levels, improved mood, and enhanced mental clarity. Additionally, a beginner-friendly workout can help boost metabolism in women. By increasing muscle mass through strength training, the body becomes more efficient at burning calories, even at rest. This metabolic boost is a key factor in sustainable weight loss.

Now, let's explore MacPherson's ultimate beginner weight-loss workout for women, complete with detailed instructions for each exercise.

The Ultimate Beginner Weight-Loss Workout for Women

What You Need: Lightweight dumbbells and a sturdy workout bench or mat. These exercises are designed to be performed with added weight for increased resistance, which promotes muscle growth and strength. The workout typically takes 45 to 60 minutes, depending on rest periods.

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 Legged 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 back-to-back, following 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 feet hip-width apart.


2. Step forward with one leg and lower hips until knees are bent at a 90-degree angle.


3. Push back up to starting position and repeat with the other leg.


4. Complete 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 feet wider than shoulder-width apart, toes pointing slightly outward.


3. Keep back straight and core engaged, and lower hips as if sitting back in a chair.


4. Drive through heels to return to starting position.


5. Try 3 sets of 10 to 15 reps.

Superset 2: Hamstrings & Shoulders

2a. Dumbbell Stiff-Legged Deadlift

1. Stand with feet hip-width apart and hold dumbbells in front of thighs.


2. Hinge at hips and lower dumbbells toward the floor while keeping back straight and core engaged.


3. Maintain a slight bend in knees throughout the movement.


4. Drive hips forward to return to starting position.


5. Aim for 3 sets of 10 to 15 reps.

2b. Dumbbell Lateral Raise

1. Stand with feet shoulder-width apart and hold dumbbells at sides with palms facing body.


2. Keep elbows slightly bent, raise dumbbells to sides until arms are parallel to the floor.


3. Slowly lower dumbbells back to starting position.


4. Perform 3 sets of 10 to 20 reps.

Superset 3: Chest and Back

3a. Dumbbell Chest Press

1. Lie on a bench with feet flat on the floor, holding dumbbells above chest with palms facing forward.


2. Lower dumbbells toward chest, keeping elbows slightly bent.


3. Push dumbbells back to starting position.


4. Do 3 sets of 10 to 15 reps.

3b. Bodyweight Inverted Row

1. Lie under a bar with hands shoulder-width apart, palms facing down.


2. Pull chest toward the bar while keeping body in a straight line.


3. Lower back down to starting position.


4. Perform 3 sets of as many as possible (AMRAP) with good form.

Superset 4: Biceps & Triceps

4a. Incline Dumbbell Bicep Curl

1. Sit on an incline bench with feet flat on the floor and hold dumbbells with palms facing up.


2. Curl dumbbells toward shoulders, keeping elbows tucked in.


3. Slowly lower dumbbells back to starting position.


4. Aim for 3 sets of 10 to 20 reps.

4b. Dumbbell Skull Crusher

1. Lie on a bench with feet flat on the floor, holding dumbbells above head with palms facing each other.


2. Lower dumbbells toward forehead while keeping elbows tucked in.


3. Extend arms back to starting position.


4. Perform 3 sets of 10 to 20 reps.

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Adam Meyer, RHN