Weight Lifting Programs for Beginners

If you are looking for a weight lifting program for a beginner, you are in the right place. We made it our mission to find the best weight lifting programs for beginners. We have found the easiest programs to begin weight lifting today. These are all super easy to start and are built for women who want to be strong and great results fast.

Ultimate Pull-Up Program

The Ultimate Pull-Up Program will progressively and systematically help you strengthen your entire body, and develop the requisite level of technique, so you will be able to dominate your pull-ups. Each phase will last roughly four to eight weeks, and in each phase, you will:

1. Improve your pull-up technique, so you can perform them efficiently

2. Improve your upper body strength, so reaching the bar isn’t so daunting and intimidating

3. Improve your upper body muscle tone/hypertrophy, so you have the ability to perform many pull-ups

4. Improve your scapular and shoulder controlled mobility, so you can travel to and from the bar with no fear

5. Improve your grip strength, so you have the hang time needed to perform multiple reps and sets

6. Improve your core and glute strength, so you leave yourself with no weak links

7. Improve your lower body strength, so your glutes, quads, and hamstrings are stronger than they’ve ever been and don’t hold you back.

Read our blog post about this program and find out how to get it at a discounted price. The Ultimate Pull-Up Post

Crunchless Core

The Two Phase Principle, used successfully by virtually every six-pack celebrity or athlete, even if they don’t know it!

Why we love it:

This program creates ABs THAT ARE AS HOT AS THEY ARE “DEADLY

The Crunchless Core Program is for women who want abs that are drop-dead gorgeous and deadly in functionality!  

What is in it?

Using the Crunchless Core System you can build your abs, quickly and effectively by following the 2 phases

Find out more about this program here

The Bigness Project

The Bigness Project is a plan for building your biggest, boldest physique ever!

THE BIGNESS PROJECT  is a weight lifting program for beginners who want to know how to get into weights in a way that isn’t scary or intimidating. It is a program for women who want scuplted bodies not bulked bodies.  

THE BIGNESS PROJECT  is about sculpted arms, popping shoulders, and bootylicious booties. This program knows they aren’t made by working them off with cardio – they’re built by the age-old art of bodybuilding.

Why we love it

This beginner weight lifting program shows you how to get results and really look like you lift! 

What’s in it?

You get a 14-week training program with user guide and video library with easy step-by-step instructions on how to perform each movement safely and effectively if you’re just starting out, and the ability to scale each movement makes sure you have options if you need them. 

Visit the Bigness Project site to find out more about how to join their project here.

The Bigness Project!


For Gym Goddesses Who Want To Get Over the Bar!

Pull Up Queen is for Powerful women of the world who want to take their training to the next level. If you have always wanted to get over the bar and use pull-ups effectively in your training, the  Pull Up Queen Program is designed for you.

Why we love it

Pull-Up Queen is so simple and so damn addictive. We wanted to push harder every day to get over that bar. There is something very powerful about taking on this program and challenging ourselves to a workout that would have traditionally been seen as only for men. 

Neghar Fonooni—Pull-up Enthusiast + Creator of Pull-up Queen  has made this awesome program in a way that keeps you challenged and gets results fast.

What is in it?

Has developed a three-level program to get you fit and strong!

Level one is a 12-week program to build upper body strength. 

Level two continues for 9-weeks intermediate pull-up program

Level three is the 6-week advanced pull-up program for pull-up domination. 

All levels include video guides and detailed instructions, as well as access to the online membership portal. 

    Check out her awesome program here.

 Dumbell Domination Workout

Choose Your Adventure with Dumbell Domination

We are big fans of Jen Comas, co-founder of Girls Gone Strong. And when she created The Dumbbell Domination plan we knew it would be a winner! This weight lifting program for beginners is perfect for getting started with fast results.

Why we love it

Jen really knows how to get you excited about weight-lifting. She doesn’t scare you with unknown terms or difficult techniques. Simple, easy to follow PDF instructions for every workout.

What is in it?

Jen’s program includes 18 intense 25-minute workouts with 3 levels of intensity. From weight lifting programs for beginners to advanced.

These programs explain how you can improve your conditioning, boost strength, and burn body fat without a full gym of equipment. 

The best thing we love is you don’t need to spend hours away from home to get in shape with this program. Find out more by visiting their site here.

Choose Your Adventure with Dumbell Domination

Top weight training workouts for women

Looking for more plans? 

Check out our guide to more weight lifting plans for women