Weight exercises at home for beginners in Ramadan Tighten your body without a gym
Ramadan is a golden opportunity to take care of your health and fitness. During fasting, you might feel like you can't go to the gym or do heavy exercises. But don't worry! You can easily do weight training exercises at home, without expensive equipment, and still maintain your muscles and body shape. In this article by , we'll provide a simple weight training schedule for beginners at home, suitable for Ramadan, that will help you maintain your strength and stay active throughout the holy month.
What is the appropriate weight for girls? It depends on your fitness level and experience, but if you're a beginner, you can start with weights ranging from 1 to 3 kilograms.
When will I see results from weight training? Results may start to appear after 6 to 8 weeks of consistent training.
What is the best training program for beginners? The best approach is to include basic strength exercises with a focus on proper form and gradually increasing the weight.
How much weight should I start with if it's my first time lifting? Start with weights between 1 to 3 kilograms, and then gradually increase based on your ability.
Is weight training beneficial for girls? Definitely! It helps strengthen muscles, increase endurance, and improve bone health.
What does weight training do for girls? It enhances muscle strength, improves balance, and helps maintain an ideal weight.
Is training with weights every day wrong? It's not necessary to train every day because your body needs rest to recover, so it's better to have rest days in between.
What should I do on my first day at the gym? Familiarize yourself with the equipment, warm up well, and start with light exercises to allow your body to adjust.
How many days per week should I train? Training 3 to 4 times per week is sufficient to maintain a good workout routine.
Do light weights tone the body? Yes, with high repetitions, light weights help tone the body and improve its shape.
Does lifting dumbbells increase height? No, there is no scientific evidence that lifting weights increases height.
How much weight should I start with for dumbbells as a beginner? You can start with 1 to 3 kilograms, and then gradually increase over time.
Do light weights bulk up muscles? Yes, if you train with high repetitions and gradually increase intensity, it can help build muscle.
What is the ideal weight for muscle building? The appropriate weight depends on your personal ability, and it should be challenging without compromising your performance or form.
When do the results of weight training show on the body? Typically, after 6 to 8 weeks of consistent training.
How much does the bar weigh at the gym? The standard bar usually weighs 20 kilograms.
Amazing Benefits of Weightlifting for Women
A lot of women are afraid of lifting weights, thinking it will make them look like bodybuilders. But the truth is completely different! Strength training is one of the best ways to tone your body, improve fitness, and burn fat quickly.
Incredible Benefits of Lifting Weights for Women:
???? Tones the Body & Reduces Sagging
Strength training helps tighten muscles and prevent sagging, which is especially important for women who have lost weight or after pregnancy.
???? Burns Fat Faster Than Cardio
Lifting weights not only burns calories during the workout but also boosts metabolism for 24-48 hours after training!
???? Strengthens Bones & Prevents Osteoporosis
Women are more prone to osteoporosis as they age, and weight training helps strengthen bones and increase their density.
???? Improves Body Shape & Muscle Definition
Instead of having a weak or saggy body, strength training helps sculpt muscles and gives you a fit, toned look without making you bulky.
⚡ Increases Strength Without Bulking Up
Contrary to popular belief, lifting weights won’t make you huge like men because women have much lower testosterone levels, which prevents excessive muscle growth.
❤️ Boosts Heart Health & Blood Circulation
Weightlifting reduces the risk of heart disease by improving blood circulation and helping to lower blood pressure.
???? Reduces Stress & Enhances Mood
Exercise triggers the release of "happy hormones" (endorphins), improving mood and reducing stress and anxiety.
✨ Reduces Cellulite & Improves Skin Texture
Since weight training firms up muscles, it also helps reduce cellulite and enhances skin elasticity, making it look smoother and healthier.
???? Improves Physical Performance & Daily Energy
You’ll feel stronger in your everyday life, whether you're carrying heavy things or just walking up and down the stairs.
⚖️ Boosts Metabolism & Helps with Weight Control
The more muscle mass you have, the higher your resting metabolism, meaning you burn more calories even when you're not working out.
Lifting weights isn’t just for men—it’s one of the best ways for women to achieve a fit, strong, and healthy body! ????✨
Are Strength Training Workouts Suitable for All Women?
Yes! No matter your fitness level—whether you're a beginner or experienced—you can do weight training:
✔️ You can train at the gym or at home using dumbbells or bodyweight exercises.
✔️ Gradually increasing weights is important to avoid injuries.
How to Start Strength Training?
???? Start with light weights (1-3 kg) and gradually increase.
???? Focus on proper form instead of lifting heavy too soon.
???? Train 3-4 times a week with full-body workouts.
???? Combine strength training + cardio for the best results.
Choosing the Right Dumbbell Weight for Women & Beginners
The right weight depends on your fitness level, muscle strength, and training goal (toning, shaping, or building muscle).
???? Beginner Level (If you're new to training or have low fitness)
✅ Weight: 1 - 3 kg (2 - 7 lbs)
✅ Best for: Warm-ups, arm, shoulder, and core exercises.
✅ Repetitions: 15-20 reps per set.
✅ Great for: Yoga, Pilates, and rehab exercises.
⚡ Intermediate Level (1-3 months of training)
✅ Weight: 3 - 6 kg (7 - 13 lbs)
✅ Best for: Squats, lunges, chest presses.
✅ Repetitions: 12-15 reps per set, with controlled movement.
✅ Benefits: Strengthens muscles and tones the body without bulk.
???? Advanced Level (Over 3 months of training or good fitness)
✅ Weight: 6 - 10 kg (13 - 22 lbs)
✅ Best for: Larger muscle groups like legs, chest, and back.
✅ Repetitions: 8-12 reps per set.
✅ Benefits: Builds strength and enhances muscle definition.
Start smart, progress gradually, and enjoy the results! ????????
How to Choose the Right Weight for Each Exercise?
???? Test the weight before starting:
- If it feels too light after 10 reps → Increase the weight.
- If it feels too heavy and you can't complete 6-8 reps → Use a lighter weight.
- The ideal weight allows you to complete 12-15 reps with moderate difficulty.
Recommended Dumbbell Weights:
Upper Body (Shoulders, Arms, Back, Chest)
- Beginner: 2-4 kg
- Intermediate: 4-6 kg
- Advanced: 6-10 kg
Lower Body (Legs & Glutes)
- Beginner: 4-6 kg
- Intermediate: 6-10 kg
- Advanced: 10-15 kg
Beginner Strength Training Plan (3 Days a Week)
???? Train 3 days a week with 2 rest days between sessions for muscle recovery.
Day 1: Chest & Arms
✅ Bench Press (3 sets x 10-12 reps)
➡️ Lie on a bench, grip the bar shoulder-width apart, lower it to your chest, then press back up.
✅ Incline Dumbbell Press (3 sets x 10-12 reps)
➡️ Hold dumbbells, press them upward while lying on an incline bench.
✅ Dumbbell Fly (3 sets x 12 reps)
➡️ Lie on a bench, hold dumbbells, open arms wide, then bring them back together.
✅ Dumbbell Biceps Curl (3 sets x 10-12 reps)
➡️ Hold dumbbells, curl them up to shoulder height, focusing on elbow movement.
✅ Triceps Pushdowns (3 sets x 10-12 reps)
➡️ Use a cable machine, push the bar down until your arms are straight.
Day 2: Back & Legs
✅ Lat Pulldown (3 sets x 10-12 reps)
➡️ Use the lat pulldown machine, pull the bar down to your chest while keeping your back straight.
✅ Deadlift (3 sets x 8-10 reps)
➡️ Grip the bar, keep your back straight, and lift the weight from the ground.
✅ Cable Row (3 sets x 10-12 reps)
➡️ Use a cable machine, pull the handles towards your body while keeping your back straight.
✅ Squats (4 sets x 10-12 reps)
➡️ Hold the bar on your shoulders, squat down until thighs are parallel to the floor, then stand back up.
✅ Leg Press (3 sets x 12 reps)
➡️ Use the leg press machine, push the weights up focusing on leg muscles.
Day 3: Shoulders & Abs
✅ Overhead Press (3 sets x 10-12 reps)
➡️ Hold the bar at shoulder level, press it overhead until your arms are fully extended.
✅ Lateral Raises (3 sets x 12 reps)
➡️ Hold dumbbells, raise them sideways to shoulder level.
✅ Front Raises (3 sets x 12 reps)
➡️ Hold dumbbells, raise them forward to shoulder height.
✅ Crunches (3 sets x 15-20 reps)
➡️ Lie on your back, bend your knees, and lift your head and chest up.
✅ Leg Raises (3 sets x 15 reps)
➡️ Lie on your back, slowly lift your legs up while engaging your core.
Beginner Tips:
✅ Warm up properly before workouts to prevent injuries.
✅ Focus on correct form rather than lifting heavy weights.
✅ Gradually increase weight as you get stronger.
✅ Prioritize nutrition & rest for better recovery and results.
????️♀️ Stay consistent, and enjoy your progress! ????????
Weekly Weight Training Schedule
Here is a beginner-friendly weekly weight training schedule designed to evenly distribute exercises throughout the week, ensuring balanced muscle development and optimal results.
Workout Plan Overview:
- Training Days: 5 days per week + 2 rest days
- Workout Duration: 45 minutes to 1 hour
- Rest Between Sets: 45-60 seconds
- Rest Between Exercises: 60-90 seconds
- Warm-up: 5-10 minutes before the workout (light cardio & stretching)
- Cool-down: Post-workout stretching to reduce muscle strain
Day 4: Shoulders & Abs Workout
???? Overhead Press (Military Press) – 4 sets × 10 reps
???? Lateral Raises – 3 sets × 12 reps
???? Front Raises (Dumbbell Front Raises) – 3 sets × 12 reps
???? Rear Delt Fly (Reverse Flys) – 3 sets × 12 reps
???? Shrugs (Dumbbell Shrugs) – 3 sets × 12 reps
???? Abs Exercises (Crunches, Leg Raises, Planks) – 3 sets × 15-20 reps
Day 5: Legs Workout
???? Squats (Barbell Squats) – 4 sets × 10 reps
???? Leg Press (Machine Leg Press) – 3 sets × 12 reps
???? Leg Extension (Machine Leg Extension) – 3 sets × 12 reps
???? Leg Curl (Hamstring Curl Machine) – 3 sets × 12 reps
???? Calf Raises (Cable or Machine Calf Raises) – 3 sets × 15 reps
???? Romanian Deadlift – 3 sets × 10 reps
Day 6: Optional Cardio & Stretching
???? 30-40 minutes of brisk walking or stationary cycling
???? Full-body stretching and flexibility exercises
???? Light core exercises (Crunches, Planks)
Day 7: Full Rest Day
✅ Enjoy your rest day to allow your body to recover
✅ Focus on proper nutrition and protein intake for muscle recovery
✅ Ensure quality sleep to maximize workout benefits
Fat-Burning Weight Training Plan
A structured weight training plan designed to burn fat and build muscle.
- Workout Days: 5-6 days per week
- Workout Duration: 45-60 minutes
- Rest Between Sets: 30-45 seconds (to maximize fat burn)
- Cardio: 15-20 minutes after training or on rest days
- Warm-up: 5-10 minutes before the workout (brisk walking or jump rope)
Weekly Fat-Burning Workout Plan
Day 1: Chest & Triceps Workout + Cardio
???? Bench Press – 4 sets × 12 reps
???? Push-ups – 3 sets × 15-20 reps
???? Dumbbell Fly – 3 sets × 12 reps
???? Triceps Pushdown (Cable Rope) – 3 sets × 12-15 reps
???? Dips – 3 sets × 12 reps
???? Cardio (Running/Jump Rope/HIIT) – 15-20 minutes
Day 2: Back & Biceps Workout + Cardio
???? Pull-ups – 4 sets × 10 reps
???? Lat Pulldown (Cable Machine) – 3 sets × 12 reps
???? Barbell Row – 3 sets × 10 reps
???? Deadlift – 3 sets × 8 reps
???? Barbell Biceps Curl – 3 sets × 12 reps
???? Cardio (Treadmill, Cycling, Jump Rope) – 15-20 minutes
Day 3: Shoulders & Abs Workout + Cardio
???? Overhead Press (Military Press) – 4 sets × 12 reps
???? Lateral Raises – 3 sets × 15 reps
???? Front Raises – 3 sets × 15 reps
???? Shrugs – 3 sets × 12 reps
???? Abs Workout (Crunches, Leg Raises, Plank) – 3 sets × 15-20 reps
???? Cardio (HIIT, Stairs, Sprinting) – 15-20 minutes
Day 4: Legs Workout + Cardio
???? Squats – 4 sets × 12 reps
???? Leg Press – 3 sets × 12 reps
???? Lunges – 3 sets × 15 reps per leg
???? Romanian Deadlift – 3 sets × 12 reps
???? Calf Raises – 3 sets × 15 reps
???? Cardio (Jump Rope, Stairs, Sprints) – 15-20 minutes
Day 5: Full Body Workout + HIIT Cardio
???? Squat to Press (Dumbbells) – 3 sets × 12 reps
???? Push-ups – 3 sets × 15-20 reps
???? Dumbbell Row – 3 sets × 12 reps
???? Jump Rope / Sprints – 3 sets × 1 minute
???? Burpees – 3 sets × 12 reps
???? Abs Workout (Crunches & Plank) – 3 sets × 15-20 reps
Day 6: HIIT Cardio & Stretching (Optional)
???? 30-40 minutes of High-Intensity Cardio (Running, Stairs, Cycling)
???? Stretching exercises to relax muscles and improve flexibility
Day 7: Rest & Recovery Day
✔ Rest is crucial for muscle growth and fat burning
✔ Proper sleep and balanced nutrition play a key role in results
Women's Weight Training Plan (For Fat Loss & Toning)
Workout Days: 4-5 days per week
Workout Duration: 45-60 minutes
Rest Between Sets: 30-45 seconds (for fat burning)
Rest Between Exercises: 60-90 seconds
Cardio: 15-20 minutes after workouts or on rest days
Warm-up: 5-10 minutes (light cardio + stretching)
Weekly Workout Plan:
Day 1: Legs & Glutes Workout
???? Dumbbell Squats – 4 sets × 12 reps
???? Lunges – 3 sets × 12 reps per leg
???? Hip Thrusts (Weighted) – 3 sets × 12 reps
???? Calf Raises – 3 sets × 15 reps
???? Cardio (Fast Walking or Stationary Bike) – 15-20 minutes
Day 2: Back & Arms Workout
???? Lat Pulldown – 4 sets × 12 reps
???? Dumbbell Row – 3 sets × 12 reps
???? Shoulder Press (Dumbbells) – 3 sets × 12 reps
???? Biceps Curl – 3 sets × 12 reps
???? Triceps Pushdown (Cable Rope) – 3 sets × 12 reps
???? Cardio (Jump Rope or Fast Walking) – 15-20 minutes
Day 3: Active Rest or Light Cardio
???? 30 minutes of Fast Walking or Stationary Bike
???? Stretching & Flexibility Exercises
???? Optional Light Core Workout
Day 4: Full Body Workout (Fat Burning & Toning)
???? Squat to Press (Dumbbells) – 3 sets × 12 reps
???? Push-ups – 3 sets × 15-20 reps
???? Romanian Deadlift (Dumbbells) – 3 sets × 12 reps
???? Jump Rope – 3 sets × 1 minute
???? Abs Workout (Crunches + Plank) – 3 sets × 15-20 reps
???? HIIT Cardio (Sprints / Jump Rope) – 10-15 minutes
Day 5: Glutes & Abs Workout
???? Cable Kickbacks – 3 sets × 12 reps per leg
???? Glute Bridge (Dumbbells) – 3 sets × 12 reps
???? Bicycle Crunches – 3 sets × 20 reps
???? Leg Raises – 3 sets × 15 reps
???? Plank Hold – 3 sets × 30-60 seconds
???? Cardio (Fast Walking or Light Jogging) – 15-20 minutes
Day 6: Optional Active Recovery
✔ Light Walking or Yoga for flexibility
✔ Stretching to relax muscles
Day 7: Full Rest Day
✔ Rest is essential for muscle recovery and body toning
✔ Proper sleep and balanced nutrition will improve results
Weekly Workout Plan for Cutting (Fat Loss While Maintaining Muscle)
Workout Days: 5-6 days per week
Workout Duration: 45-60 minutes
Rest Between Sets: 30-45 seconds (to speed up fat burning)
Rest Between Exercises: 60-90 seconds
Cardio: 15-30 minutes after workouts or in the morning on an empty stomach
Warm-up: 5-10 minutes before training (fast walking or jump rope)
Weekly Workout Plan for Cutting:
Day 1: Chest & Triceps Workout + Cardio
???? Bench Press – 4 sets × 12 reps
???? Push-ups – 3 sets × 15-20 reps
???? Dumbbell Fly – 3 sets × 12 reps
???? Triceps Pushdown (Cable Rope) – 3 sets × 12-15 reps
???? Dips – 3 sets × 12 reps
???? Cardio (Sprint / Jump Rope / HIIT) – 20-30 minutes
Day 2: Back & Biceps Workout + Cardio
???? Pull-ups – 4 sets × 10 reps
???? Lat Pulldown – 3 sets × 12 reps
???? Barbell Row – 3 sets × 10 reps
???? Deadlift – 3 sets × 8 reps
???? Barbell Curl (Biceps Curl) – 3 sets × 12 reps
???? Cardio (Fast Walk / Bike / Jump Rope) – 20-30 minutes
Day 3: Shoulders & Abs Workout + Cardio
???? Overhead Press – 4 sets × 12 reps
???? Lateral Raises – 3 sets × 15 reps
???? Front Raises – 3 sets × 15 reps
???? Shrugs – 3 sets × 12 reps
???? Abs Workout (Crunches, Leg Raises, Plank) – 3 sets × 15-20 reps
???? Cardio (HIIT, Stairs, or Sprinting) – 20-30 minutes
Day 4: Legs Workout + Cardio
???? Squats – 4 sets × 12 reps
???? Leg Press – 3 sets × 12 reps
???? Lunges – 3 sets × 15 reps per leg
???? Romanian Deadlift – 3 sets × 12 reps
???? Calf Raises – 3 sets × 15 reps
???? Cardio (Jump Rope, Stairs, Sprints) – 20-30 minutes
Day 5: Full Body Workout + HIIT Cardio
???? Squat to Press – 3 sets × 12 reps
???? Push-ups – 3 sets × 15-20 reps
???? Dumbbell Row – 3 sets × 12 reps
???? Jump Rope / Sprints – 3 sets × 1 minute
Day 6: HIIT Cardio & Stretching (Optional)
✔ 30-40 minutes of high-intensity cardio (Running, Stairs, Cycling)
✔ Stretching exercises to relax muscles and improve flexibility
Day 7: Rest & Recovery Day
✔ Rest is essential for maintaining performance
✔ 7-9 hours of sleep to repair muscles
✔ Focus on protein and vegetables in your diet for better results