8-Week Training Program for Women – Strength and Fat Loss | Hardworkout Magazine

Key takeaways

- The programme runs for eight weeks with four sessions a week: two upper body and two lower body, each followed by 20-30 minutes of zone 2 cardio.

- Most strength exercises are performed as three sets of 12, 10 and 8 repetitions, with the weight increased and the repetitions reduced from set to set.

- Beginners should rest about 90 seconds between sets, extending to two minutes for heavy exercises such as squats, deadlifts and leg presses.

- A moderate calorie deficit of around 300-500 kcal a day, combined with 1.6-2.0 grams of protein per kilogram of body weight, supports fat loss while preserving muscle mass.

- Zone 2 corresponds to roughly 60-72 per cent of maximum heart rate, which can be estimated with the formula 208 – (0.7 × age).

Do you want to get started with strength training while also reducing your body fat percentage? A combination of strength and cardio training can contribute to increased muscle strength, better endurance, and higher energy expenditure.

For those who are beginners, it is important to choose a training program that suits your level and allows for gradual progress. With this 8-week program, you will receive a structured plan that is easy to follow.

What does the 8-week programme involve?

The program lasts for eight weeks and consists of four training days per week, divided into two sessions for the upper body and two for the lower body.

Each session includes strength exercises for the largest muscle groups, as well as an abdominal exercise. After strength training, you will perform 20-30 minutes of cardiovascular training at moderate intensity.

The strength portion mainly consists of compound exercises such as squats, deadlifts, rowing, and bench press.

These exercises target multiple muscle groups simultaneously and allow you to train large parts of the body with relatively few exercises. Additionally, the program includes some isolation exercises for arms, shoulders, and legs.

You will follow the same weekly plan throughout all eight weeks. This makes it easier to track progress and adjust weights as you get stronger.

Each session takes approximately 60-75 minutes, depending on how long of breaks you need and how much time you spend on cardiovascular training.

How many sets and reps should you do per exercise?

Most exercises are performed with three sets and respectively 12, 10, and 8 repetitions.

The weight is gradually increased from set to set, while the number of repetitions decreases.

- First set – 12 repetitions: Choose a moderate weight that allows you to perform all repetitions with good technique.

- Second set – 10 repetitions: Increase the weight slightly, so that the last repetitions become more challenging.

- Third set – 8 repetitions: Use the heaviest weight, but stop before your technique starts to fail.

As a beginner, you should choose weights that would allow you to complete about 1-2 more repetitions at the end of each set.

Complete all sets of one exercise before moving on to the next. Rest for about 90 seconds between sets. For heavier exercises like squats, deadlifts, and leg presses, you can increase the rest to 2 minutes if needed.

Ab exercises are performed with body weight and 12 repetitions per set.

How should you warm up before lifting?

Start with 5-10 minutes of easy cycling, walking, or other light activity. Before the heaviest strength exercises, you should also perform 1-2 warm-up sets with lighter weights.

Suggested Weekly Plan

- Monday: Session 1 – Upper Body + Cardio

- Tuesday: Session 2 – Lower Body + Cardio

- Wednesday: Rest Day

- Thursday: Session 3 – Upper Body + Cardio

- Friday: Session 4 – Lower Body + Cardio

- Saturday: Rest Day or a leisurely walk

- Sunday: Rest Day

The training days can be moved if it suits you better, but try to keep at least one rest day between the first two and the last two sessions.

Monday: Session 1 – Upper Body

- Incline Dumbbell Press: 3 sets x 12, 10, 8 reps

- Bent-Over Barbell Row: 3 sets x 12, 10, 8 reps

- Shoulder Press on Smith Machine: 3 sets x 12, 10, 8 reps

- Alternating Dumbbell Bicep Curl: 3 sets x 12, 10, 8 reps

- Lying Tricep Press with EZ Bar: 3 sets x 12, 10, 8 reps

- Lying Leg Raise: 3 sets x 12 reps

- Cardio Training in Zone 2: 20-30 minutes


Why is Tuesday's lower body session missing a heading level?

Tuesday: Session 2 – Lower Body

- Goblet Squat: 3 sets x 12, 10, 8 reps

- Straight Leg Deadlift: 3 sets x 12, 10, 8 reps

- Leg Press: 3 sets x 12, 10, 8 reps

- Walking Lunges with Dumbbells: 3 sets x 12, 10, 8 reps per leg

- Seated Calf Raise: 3 sets x 12, 10, 8 reps

- Crunches: 3 sets x 12 reps

- Cardio Training in Zone 2: 20-30 minutes


Thursday: Session 3 – Upper Body

- Wide Grip Lat Pulldown: 3 sets x 12, 10, 8 reps

- Dumbbell Bench Press: 3 sets x 12, 10, 8 reps

- Dumbbell Lateral Raise: 3 sets x 12, 10, 8 reps

- Dumbbell Hammer Curl: 3 sets x 12, 10, 8 reps

- Tricep Pushdown with Straight Bar: 3 sets x 12, 10, 8 reps