🌸 Beginner Training Plan for Skinny Females

Goal: Build strength, shape, and confidence

🔹 3 Days Per Week (e.g., Mon – Wed – Fri)

Day 1 – Full Body Strength

Squats (bodyweight or light dumbbell) – 3 sets × 12 reps

Glute Bridges – 3 × 15 reps

Push-Ups (knee or wall if needed) – 3 × 8–10 reps

Dumbbell Rows (or water bottles) – 3 × 12 reps

Plank Hold – 3 × 20–30 sec

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Day 2 – Lower Body Focus

Step-Ups (chair/bench) – 3 × 12 reps each leg

Hip Thrusts – 3 × 12–15 reps

Side-Lying Leg Raises – 3 × 15 each side

Calf Raises – 3 × 20 reps

Wall Sit – 3 × 30 sec

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Day 3 – Upper Body & Core

Shoulder Press (light dumbbells) – 3 × 12

Bicep Curls – 3 × 12

Tricep Dips (chair) – 3 × 10–12

Russian Twists – 3 × 15 each side

Mountain Climbers – 3 × 20 (slow and controlled)

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🔹 Cardio (Optional)

Do light cardio 2–3 times a week (walking, cycling, dancing) for 20–30 minutes. Don’t overdo cardio—you want to keep/gain weight.

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🔹 Nutrition Tips for Skinny Females

Eat enough protein: chicken, fish, eggs, beans, or protein shakes.

Increase calories slightly: add healthy carbs (rice, oats, potatoes) and fats (nuts, avocado, olive oil).

Stay hydrated and sleep well for recovery.