The beginner’s workout for women will help you get toned, lose fat and help you eat that pizza on girl’s night.

Before you start, I’m thinking of getting some sweet-ass Aesthetic Physiques t-shirts made.  If you’re interested in wearing the hottest gear in the gym go here.

Alright ladies it’s time to hit the bar.  Not the drinky, drinky; oops I lost my underwear bar.  We’re hitting the barbell.  Twice as fun with less regret in the morning.

I know you’re reluctant to lift weights for fear of looking like Mr. ED and growing your very own set of balls.  I get it, it’s not for you. 

But let me ask you this…Do you like osteoporosis?  What about feeling like the weakest one in the house?  Oh I know what it is… carbs.  There is nothing like late night pizza with your friends after a night of drinking.  Am I right?

Well lifting weights, not those pink dumbbells you have in the back of your closet but real weights, will help you against osteoporosis, being weak and slamming down some pizza.  Not to mention enhancing your curves.

Lifting weights adds stress to your muscles and bones.  The body’s natural reaction is to make the muscles bigger and increasing bone density to adapt to the new stress.  Two things your moms would love to have right about now.  Don’t be that old lady in the Life Alert commercial that falls and breaks her hip.  Be the old lady that falls and gets back up.

Who likes to be the weakest one in the house?  Having to rely on the man to move something.  F that noise.  Show him who’s boss and move that shit yourself.  After that, tell him to get you a beer while you watch The Bachelor.  And make it snappy.

Lifting weights also improves insulin sensitivity.  So the amount of insulin needed after you eat that pizza will be less than you not lifting weights.  This will cause less of that pizza to be stored as fat.  Yes, now you can enjoy that pizza now without fear your hips will double in size.

Those pink dumbbells, although pretty, will not do all this for you because it’s just not enough stress on your body.

I haven’t even gotten to the part of how you will look better naked either.  We all, (yes guys too) want to be slimmer and more attractive for ourselves and others.  That gives confidence and confidence is sexy.

Take a look at the picture below.  Same weight, totally different amount of real estate taken up. 


Now visualize the 5lbs of fat on your thighs. 

Now visualize the 5lbs of muscle on your thighs.  Besides your thighs looking less like a cottage cheese, your thighs will be noticeably smaller.  Sound like something that interests you?  Then give weights a try.


Beginners: Start by doing each workout once a week with at least a day in-between.  A Monday (Workout A) and Thursday (Workout B) will be fine to start off.  Keep to this schedule for 4-6 weeks.  You’ll know when to kick it up to the next level. 

When you get the hang of it, do each workout twice a week.  So now your week will look like: Monday (Workout A)

Tuesday (Workout B)

Thursday (Workout A)

Friday (Workout B)

If this is your first time lifting a weight do only the bold exercises for each workout.  If it gets easy for you then add in the rest of the exercises in the workout.  Rest 60 sec between sets.

Workout A:

Barbell Deadlift 3 sets of 6 reps

Dumbbell bench 3 sets of 12 reps

Dumbbell shoulder press 3 sets of 12 reps

Pushup 3 sets of 12 reps

Split squat 3 sets of 12 reps

Lateral raises 3 sets of 12 reps

Workout B:

Barbell Squats 3 sets of 6 reps

One Arm Dumbbell row 3 sets of 12 reps

Plank 3 sets of 30 sec

Dumbbell lunge 3 sets of 12 reps each leg

Lat Pulldown 3 sets of 12 reps

Hanging leg raises 3 sets of 12 reps


Pick a weight where you feel like you could do 1 maybe 2 more reps but that’s it.  If you finish a set and you feel like you could do 5 more, you didn’t use a heavy enough weight. 

If you want the workout in a pdf, click here.


If you know someone who could benefit from this article, please share it on Facebook or Twitter.  2 out of 3 people are obese today, let’s start a change.

Subscribe to our mailing list and never miss a post

* indicates required