Workout Plans
Full sessions and multi-week plans for home or the gym.
7-Day Beginner Workout Plan (No Equipment)
A no-equipment 7-day plan for beginners: three short bodyweight workouts, two walks, rest days and a clear way to keep going after week one.
A 4-Day Gym Workout Split for Women: Upper/Lower Plan
A 4-day upper/lower gym split for women with sets, reps, form cues, a 4-week progression and practical tips for feeling confident in the weights area.
A 4-Week Fat-Loss Workout Plan for Women: 3 Strength Days and 2 Cardio Days
A realistic 4-week plan: three full-body dumbbell sessions and two cardio days a week, with week-by-week progression and simple nutrition pointers.
Beginner Gym Workout Plan for Women: 3 Full-Body Days a Week
A beginner 3-day full-body gym plan for women with machine and free-weight options, how to choose weights, first-week gym tips and a 4-week progression.
Beginner Home Circuit Workout: 8 No-Equipment Moves
An 8-move, no-equipment home circuit for beginners with timed rounds, form cues, easier and harder options, and an honest look at belly fat.
Full-Body Resistance Band Workout for Women
A full-body resistance band circuit with 8 moves, form cues, how to choose band resistance and a 4-week progression you can do at home 2 to 3 times a week.
High-Intensity Full-Body Workout (and How Many Calories It Really Burns)
A 30-minute bodyweight HIIT session with form cues and progressions, plus realistic calorie estimates and why burning 1,000 in one workout is unlikely.
Progressive Overload: How to Keep Getting Stronger
What progressive overload is, six ways to progress, the double progression method with a worked example, reps in reserve, deloads and how to track your lifts.
Sore After a Workout? What DOMS Is and How to Handle It
What delayed onset muscle soreness is, how long it lasts, what the research says helps, whether to train while sore and the warning signs that need medical care.
Strength Training for Women Over 40: A 2-Day-a-Week Starter Plan
A 2-day-a-week full-body strength plan for women over 40, with form cues, easier and harder options, a balance and power drill and a 4-week progression.
Walking for Weight Loss: A 4-Week Walking Plan
A 4-week walking plan that builds to the CDC's 150 minutes a week, with intervals, hills, the talk test, calorie ranges by body weight and how to add strength work.