Fitness Plan for Women to Lose Weight: Tips, Workouts, and Strategies

Losing weight involves many factors, but diet and exercise matter the most. What you eat and how you work out play a significant role in how quickly you see results. However, the fitness plan for women to lose weight is not the same for everyone. Your current fitness level, age, lifestyle, medical history, and gender can affect how long it takes to reach your goals.

Pregnancy and the postpartum period initiate significant changes in the female body, so women should exercise with great care. Though heavy workouts during this period are not advisable, moderate physical activities, such as walking, swimming, or prenatal yoga, can have benefits. Aim for at least 150 minutes of moderate exercise per week.

This article covers the basics of weight loss training for beginners, including tips on improving nutrition and a realistic four-week workout plan.

The Basics of Workout Regimen for Women to Lose Weight

Whether you’re building muscle through strength training or starting a fitness routine for better health, the basics matter. Here are a few key points to keep in mind when you begin a new fitness plan.

Measure Your Fitness Level

Assess your fitness level before starting a fitness program. Consult your doctor first if you are over 50 or have health issues such as high blood pressure, heart problems, or arthritis.

Fitness includes four key elements: cardiovascular endurance, muscle strength, muscle endurance, and flexibility. Testing yourself helps you identify your strengths and areas for improvement. 

To measure your fitness, track the following:

• Pulse Rate: Record your pulse before and right after walking 1 mile (1.6 km).
• Waist Circumference: Measure it just above your hip bones at belly button level.
• Body Mass Index (BMI): Calculate your BMI using your height and weight. Healthcare providers calculate BMI by dividing weight in kilograms (kg) by height in meters squared (m²). For most people, a higher BMI suggests more body fat. However, it may not always be accurate in some instances.
• Walking or Running Time: Note the time it takes to walk one mile or run 1.5 miles (2.41 km).
• Push-Ups: Count how many push-ups you can do with proper form. Women can choose modified or classic push-ups.
• Flexibility: Check how well you can move through the full range of motion in your ankles, shoulders, hips, knees, and elbows.

Start Slow and Steady

Start slowly and build your routine gradually. Increase your activity level by no more than 10% each week. Ideally, try to get at least 30 minutes of activity per day. However, if 30 minutes feels overwhelming, break it into smaller sessions. For example, start with a 10-minute walk a few times a week. As your body adapts, increase the time to 15 minutes, then 20, and eventually reach 30 minutes.

Cycling Your Workout

You don’t need to work your entire body in every session. Divide the weight loss workout for women into rotations, sets, and reps. Your training should follow a cycle. On separate days, focus on different muscle groups. Each day, do specific exercises targeting those muscles.

A study states that moderate loads are more efficient for muscle development. Light load training requires more repetitions, which takes up more time than using heavier loads. Therefore, moderate weights strike a balance between effectiveness and time efficiency.

Warming Up and Stretching

Stretching helps improve flexibility, increase joint range of motion, boost blood flow to muscles, and reduce the risk of injury. It also prevents postural and joint misalignment issues.

Avoid stretching cold muscles as it can cause injury. Warm up with a few minutes of cardio to get your blood flowing before you begin stretching. When you stretch, gently pull the muscle or joint in a smooth motion. Hold the stretch for about 30 seconds. For tight or inflexible areas, hold the stretch for up to 60 seconds.

Calorie Deficit

To lose weight, you need to create a calorie deficit by eating fewer calories than you burn. Focus on consuming quality calories and managing portion sizes. Research suggests an intake of 1,000–1,500 calories per day, with a deficit of 500–750 calories, as an effective starting point. For those with severe obesity, transitioning to a very low-calorie diet should happen gradually and under medical supervision.

Good Sleep Schedule

Many overlook the importance of sleep in a fitness plan. Sleep plays a crucial role in building strength and muscle. Studies show that even a few nights of insufficient sleep could lower the body’s ability to build muscle due to reduced protein synthesis.

To improve your fitness, prioritise good-quality sleep. Stick to a consistent bedtime routine and aim for seven to eight hours of uninterrupted sleep each night.

A Sample Workout Schedule

The CDC recommends 150 minutes of moderate activity each week, such as brisk walking or casual cycling, along with two days of muscle-strengthening exercises. To help you build consistency, follow this sample seven-day workout plan. Repeat the same plan for weeks two, three, and four.

Monday: Upper Body and Core

These exercises target the biceps, triceps, and chest muscles. Perform 10 reps of each exercise. Complete three sets, with 1 minute of rest between each set.

Bicep Curl

• Hold a dumbbell in each hand or a barbell with both hands.
• Rest your elbows at your sides and extend your forearms parallel to the floor.
• Bend your elbows to lift the weight to your shoulders, then lower it back to the start.

Chest Press

• Lie on a bench with your feet flat on the floor.
• Hold a dumbbell in each hand or a barbell with both hands.
• Keep your arms perpendicular to your body and palms facing forward.
• Push the weight up by extending your elbows, then lower it back down.

Tricep Dip

• Sit on a chair or bench and grip the edge near your hips.
• Slide your butt off the chair, lowering yourself until your elbows bend at a 45- or 90-degree angle.
• Push back up to the starting position.

Tuesday: Lower Body

Perform 10 reps for three sets of each exercise. Rest for 1 minute between sets.

Deadlifts

• Stand with your feet shoulder-width apart.
• Push your hips back, bend your knees slightly, and keep your back straight as you bend forward.
• Hold a barbell or dumbbell with both hands.
• Lift the weights by driving your hips forward while keeping your back flat.
• Lower the weights slowly back to the floor.

Hip Thrusts

• Sit on the ground with your shoulders resting on a bench or stable chair.
• Plant your feet firmly on the ground.
• Push your hips up, squeezing your glutes until your knees form a 90-degree angle.
• Lower your hips back to the ground.

Lunges

• Stand with one foot forward and the other back in a split stance.
• Keep your torso upright and bend your knees until your back knee is close to the floor.
• Your front thigh should be parallel to the ground.
• Push through your front heel to return to the starting position.
• Switch legs and repeat.

Wednesday: Active Recovery Day

Active recovery workouts include light exercises after intense workouts. These low-intensity activities help your body recover better than complete rest or sitting idle. However, skip active recovery if you’re injured or experiencing any pain.

Foam Rolling

Roll your calves, hip flexors, and pecs slowly until you find tender spots. The discomfort should feel like a 7 on a scale of 1-10, which is uncomfortable but tolerable. Hold the roller on that spot for 30 seconds to 2 minutes. If you feel numbness, tingling, or a heartbeat, reposition the roller.

Stretching

Stretch your calves, hip flexors, and pecs. Gradually move into each stretch until you feel a gentle stretch, not pain. Hold each stretch for 30 seconds to 1 minute, allowing the muscles to relax.

Other Active Recovery Options

Choose low-intensity exercises that keep your heart rate between 30% and 60% of your maximum. These include walking, swimming, cycling, jogging, or yoga. These activities promote recovery without straining your body.

Thursday: Strength Training

Perform 12 to 15 reps of the first two exercises back-to-back, then take a 60 to 90-second break. Repeat this for 2 to 3 sets. Then, move on to the next two exercises and follow the same pattern.

Dumbbell Press Squat

Targets: Quads, glutes, hamstrings, and shoulders

• Stand with feet hip-width apart, holding a 2 to 5-kg dumbbell in each hand at shoulder height, palms facing forward.
• Lower into a squat while extending your arms overhead.
• Return to standing, bringing your arms back to the starting position.
• Repeat for the desired number of reps.

Ball Push-Up

Targets: Triceps, chest, abs, shoulders

• Get into a push-up position with your hands shoulder-width apart on a stability ball. Keep your back straight and abs engaged.
• Lower your chest toward the ball, pointing your elbows outward. Keep your abs tight and your head aligned with your hips.
• Push back to the starting position and repeat.

Bulgarian Split Squat

Targets: Hamstrings, quads, glutes

• Stand 2 to 3 feet away from a bench or sturdy chair, with the top of your right foot resting on the seat behind you.
• Bend your left knee to a 90-degree angle, keeping it aligned with your ankle. Hold for two counts, then straighten your leg in 4 counts.
• Repeat for one set, then switch sides.

Dumbbell Clean and Press

Targets: Shoulders, hamstrings, glutes, quads

• Hold dumbbells in front of your thighs. Keep the palms facing in.
• Lower into a squat, dropping the weights just above your knees.
• Pull the weights up to your chest while keeping them close to your torso.
• Stand upright, rotate your palms to face forward, and press the weights overhead.
• Return to the starting position and repeat.

Friday: Light Cardio

Begin with at least a 30-minute brisk walk.

Skaters

• Start in a curtsy lunge with both legs bent. Position your right leg behind and across your body.
• Keep your left arm straight down and your right arm bent at your side for balance.
• Push off with your left leg to stand, bringing your right leg forward while swinging your left leg back and across.
• Switch your arms as you move. Move quickly, but avoid jumping to keep it low-impact.

Low-Impact Jumping Jacks

• Start with your arms by your sides.
• Step your right foot out and raise your arms above your head. Keep your weight on your right foot.
• Return to the starting position.
• Step your left foot out, raising your arms above your head. Keep your weight on your left foot.

Saturday: Strength Workout

Dynamic Lunge

Targets: Hamstrings, quads, glutes

• Stand with your feet parallel and shoulder-width apart, holding dumbbells at your sides.
• Lunge forward with your right leg, bending the right knee to 90 degrees and bringing the left knee close to the ground.
• Push off the right foot explosively and return to the starting position.
• Switch legs and repeat.

Opposite Arm/Leg Lift

Targets: Back, abs, glutes

• Lie face down on the stability ball, with your hands and toes on the floor.
• Tighten your abs and glutes, and raise your left arm and right leg simultaneously.
• Switch arms and legs, then repeat.

Step-Up

Targets: Quads, glutes

• Place your right foot on a bench or step (choose one slightly above knee height).
• Push through your right heel to straighten the leg, bringing the left leg toward the right (don’t let the left foot touch the step).
• Lower the left foot toward the floor without letting it touch, then straighten your right leg again.
• Complete one set, then switch sides.

Prone Jackknife

Targets: Abs

• Get into a push-up position with your hands on the floor under your shoulders.
• Place your feet on the stability ball with legs extended and abs pulled in for balance.
• Slowly draw your knees in toward your chest without twisting your spine or shifting your hips.
• Roll the ball back to the starting position with your feet, then repeat.

Sunday: Rest and Recovery

Take Sunday as your rest day to recharge. Choose what feels best for you:

• Active Rest: Do yoga or gentle stretching to keep your muscles flexible and prevent stiffness.
• Complete Rest: Relax completely, read a book, watch TV, or unwind on the couch.

Both active and relaxed recovery days are important for maintaining balance in your weekly routine.

Eating the Right Foods for Your Fitness Plan

A balanced fitness plan is also about eating the right foods at the right times of the day.

Get Plenty of Healthy Protein

When following a fitness plan, especially one with intense workouts, including healthy protein in your diet is essential for muscle growth and repair. The Recommended Dietary Allowance (RDA) for protein is around 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.  Spread this intake evenly throughout the day. Good sources of protein include fish, chicken, turkey, eggs, dairy, lean meat, seeds, and nuts.

Supplement Your Workout with Good Quality Whey Protein

A workout plan combined with whey protein can produce noticeable results faster. Whey protein shakes are a convenient option if you don’t have time for meal prep. They are easy to make, available in different flavours, and provide 30 grams or more of protein per serving.

Count on the Right Carbohydrates

Around 45% to 65% of your daily calories should come from carbohydrates, especially if you exercise regularly. Focus on consuming complex carbs from whole grains, fruits, vegetables, and beans. These provide more lasting energy than simple carbs found in sweets and processed foods.

Choose Healthy Fats

Don’t view fat as something to avoid. Instead, see it as a key energy source for your body. A healthy diet should include enough mono- and polyunsaturated fats, with only small amounts of saturated fats.

• Add healthy fat to each meal: This boosts satiety and provides steady energy.
• Cook with healthy fats: Olive oil and avocado oil are great options for cooking.
• Snack on nuts and seeds: They offer a good source of healthy fats and make for a convenient, delicious snack.
• Include fatty fish in your diet: Fish like salmon, sardines, and bluefin tuna are rich in healthy fats and provide protein.

HealthifyMe Note

Losing weight is a highly personal journey, and what works for one person may not be suitable for another. Factors such as fitness level, age, medical history, lifestyle, and gender all play a significant role in how quickly you can achieve your goals. The most effective weight loss plans combine balanced nutrition, regular exercise, and proper rest, and it’s essential to approach these changes sustainably. For a personalised approach that suits your body and goals, consider using a customised fitness plan. Experts at HealthifyMe can guide you through a fitness plan tailored to your specific needs, helping you stay on track and reach your fitness goals effectively.

The Final Word

A well-rounded fitness plan should combine cardiovascular exercise, strength training, and active recovery days to avoid burnout. Before starting, it is essential to assess your current fitness level, especially if you have any health concerns. Moreover, the right fitness plan for women isn’t a one-size-fits-all solution.

Visit the HealthifyMe Store today to explore a wide range of products and services designed to support your path to a healthier you. With personalised nutrition plans and expert coaching, HealthifyMe’s nutritionists will guide you every step of the way toward a healthier you.

Frequently Asked Questions

Research Sources

1. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance

2. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment

3. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum