Gettin started on a weights program can be the scariest thing. I remember when I started, I had no idea how to use the equipment properly and was always worried that I was doing it wrong and that people were judging me. Anyway, I have realised now that nobody is really watching to see if you’re doing anything wrong! They’re just there to workout and focus on themselves. So don’t be intimidated :)

When you first start, I recommend taking a friend (or boyfriend like I did) or having a session a session with a personal trainer just to get familiar with all of the equipment and show you how to do some of the harder exercises.

Here is an example beginner weights program that you could do if you are newish to weights, or even if you just want to try something different! A1 and A1 means to complete one after the after without rest, and then you rest after. Same for B1 and B2, etc.


  • Monday – weights session 1
  • Tuesday – 30 minute run
  • Wednesday – HIIT or rest day
  • Thursday – weights session 2
  • Friday – 30 minute run or cardio class or rest day
  • Saturday – weights session 3
  • Sunday – rest day


  • A1 Dumbbell squats (5-8kgs) – 3 sets of 12
  • A2 Machine chest press – 3 sets of 12
  • B1 Weighted hip thrust (8-10kgs) – 3 sets of 12
  • B2 Overhead tricep extension (5kg dumbbell) – 3 sets of 12
  • C1 Jump lunges – 3 sets of 12 (each leg)
    C2 Push ups – 3 sets of 12
  • Optional extras – 20 minute power walk and / or ab workout
Weighted hip thrust


  • A1 Deadlifts (dumbbells or bar) – 3 sets of 12
  • A2 Assisted chin ups – 3 sets of 12
  • B1 Walking lunges (optional dumbbells) – 3 sets of 12
  • B2 Seated row – 3 sets of 12
  • C1 Burpees – 3 sets of 12
    C2 Bicep curls – 3 sets of 12
  • Optional extras – 20 minute power walk and / or ab workout
beginner weights program
assisted chin ups


  • A1 Machine hamstring curls – 3 sets of 12
  • A2 Machine shoulder press – 3 sets of 12
  • B1 Glute kick backs (cable machine) – 3 sets of 12
  • B2 One arm shoulder press (seated or standing) – 3 sets of 12
  • C1 Box jumps – 3 sets of 12
  • C2 Plank – 3 sets of 30 to 60 seconds
  • Optional extras – 20 minute power walk and / or ab workout
beginner weights program
one arm shoulder press


I have a few HIIT and ab workout ideas on my youtube and blog. Here are the links:

This entire workout program is very similar to the one I have designed for my How To Get Skinny Legs workout and nutrition ebooks. If you would like a complete 8 week program, check out my ebooks :)

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 Responses

  1. I’ve started doing your ebook for skinny legs and I’m just wanting to know if it will help my body lose fat and tone up? I’ve lost a bit of my body fat and in certain areas haven’t much (hips, legs, belly, arms) and I see I can pull at the skin and its a little flabby. Will your ebook help?

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