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Getting started with a strength training routine can feel a bit intimidating to say the least. After all, it’s more than just heading to the gym and grabbing the first pair of weights you see and playing a guessing game of which moves to do, how many reps, and so on. Achieving real fitness results involves figuring out your goals—whether you want to build muscle, lose weight, or develop your strength—and then picking a plan that will sustainably help you achieve them. Good news: The program we’re about to share with you ladders up to all three of those workout wins.
To take out the guesswork and offer an uncomplicated, yet effective, strength regimen, we created the Women’s Health 4-Week Strength Training For Weight Loss Plan with help from Nike master trainer and functional strength coach Alex Silver-Fagan, CPT, RYT. This 28-day program contains strength training workouts with minimal equipment that you can easily fit into your schedule and intensify over time as you get stronger.
Get ready to burn fat, build muscle, and improve your overall health in just four weeks. Let’s go!
Who This Plan Is For
This program is for anyone who wants to level up their fitness and start lifting with purpose—especially if your goal is to lose weight without sacrificing strength (or sanity). Whether you’re new to weights, coming back after a break, or just need a clear-cut game plan to finally see results, this program takes out the guesswork and is accessible to all.
This plan is perfect if you:
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Want to lose weight while building strength and muscle
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Prefer a structured, progressive workout schedule
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Are newer to strength training or returning after a hiatus
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Only have access to dumbbells and minimal equipment
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Need clear guidance on form, reps, and how to progress
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Want expert-designed workouts from a certified trainer
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Are looking for a doable, full-body plan you can stick to for a full month
Why You’ll Love This Plan
This program lays out exactly which workouts to do and when to do them to burn fat, build muscle, and transform your body—all you need are dumbbells. You will move through three weight-training workouts, three cardio workouts, and one rest day per week. You’ll even get expert advice on how to pick the right weights, how to perform your best during each of the workouts, and how to heal fast if and when your muscles are sore.
Over the four weeks, this full-body strength plan will teach you basic strength training moves to build your foundation. Then, it will teach you how to progressively load your muscles and make your workout more intense with strategic advice on how to increase weight or reps—so you can get stronger as the plan goes on.
Plus, after you wrap the month, you’ll have mastered the moves, which means you can incorporate them into your future workout routines too.
Ready to get started? Access the plan now
The workouts are specifically designed to:
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Burn calories
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Grow your strength and muscle mass
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Improve your overall health
Try This Sample Workout
Directions: Complete five rounds of Circuit 1 and four rounds of Circuit 2. Rest for 1.5 to 3 minutes between goblet squat sets (or as long as needed to lift with the same intensity again), and 15 to 30 seconds between all other sets.
Circuit 1:
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Goblet squat: 5 rounds / 3 to 5 reps
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Bent-over row: 5 rounds / 3 to 5 reps
Circuit 2:
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Lateral lunge: 4 rounds / 10 reps per side
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Renegade row: 4 rounds / 12 reps
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Russian twist: 4 rounds / 16 reps
Get the 4-Week Strength Training For Weight Loss Plan and unlock all of our other subscribers-only fitness guides.
What You Get When You Sign Up
The 4-Week Strength Training For Weight Loss Plan is free to WH+ subscribers. If you haven’t signed up yet, you’ll get access to…
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The exclusive 4-Week Strength Training For Weight Loss Plan PDF, created by Alex Silver-Fagan, CPT, RYT
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Three science-backed strength training workouts with cross-training sessions including cardio and yoga
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Training calendar to take the guesswork out of scheduling your sessions
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Exercise guide with visuals and detailed instructions on how to perform each exercise in the program
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Access to the rest of the WH+ membership benefits, including 450+ streaming workouts, other exclusive fitness plans and challenges, and healthy eating guides and recipes
Editor-Fave Workout Gear To Turn Up The Burn
Reign 6 Training Shoes
This strength training shoe is one of our favorite picks from this year’s WH Sneaker Awards. They allow you to root your feet into the ground to help turning and lateral movements feel easier when you’re throwing weight around.
Grind Dumbbell
These dumbbells add style to my everyday strength training workouts and look amazing in any home gym.
Airlift Intrigue Bra
This bra, a WH Fitness Award winner, is comfortable for any type of workout and keeps my chest secure at all times, whether I’m squatting, jumping, or running.
Women’s Daily Stride Ribbed Comfort Crew Socks
I love these socks because they’re soft and breathable, yet durable—unlike other pairs that easily develop holes.
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