🌸 30-Day Training Plan for Skinny Beginners (Female)

Schedule: 3 Days/Week (example: Mon – Wed – Fri).

Focus: Strength + Toning + Muscle Growth.

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Week 1 – Foundation (Learn Form)

Day 1 (Full Body)

Squats – 2×12

Glute Bridges – 2×12

Push-Ups (knee/wall if needed) – 2×8

Dumbbell Rows (or water bottle) – 2×12

Plank – 2×20 sec

Day 2 (Lower Body)

Step-Ups – 2×10 each leg

Hip Thrusts – 2×12

Side-Lying Leg Raises – 2×12 each side

Calf Raises – 2×15

Wall Sit – 2×20 sec

Day 3 (Upper Body & Core)

Shoulder Press – 2×12

Bicep Curls – 2×12

Tricep Dips (chair) – 2×8

Russian Twists – 2×12 each side

Mountain Climbers – 2×15

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Week 2 – Build Endurance

Increase reps by +2 for each exercise.

Plank & Wall Sit → hold +10 sec longer.

Keep same weights (or bodyweight).

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Week 3 – Strength Boost

Add 1 more set (so 3 sets total).

Use slightly heavier weight (or slower tempo if bodyweight).

Add a new exercise each day:

Day 1 → Lunges (2×10 each leg).

Day 2 → Glute Kickbacks (2×12).

Day 3 → Side Plank (2×20 sec each side).

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Week 4 – Progress & Tone

Keep 3 sets for everything.

Increase weights or resistance (or add backpack with books).

Cardio add-on: 10–15 min brisk walk, cycling, or dancing after workout.

Try Plank to Shoulder Tap (3×10 each side) on Day 1 for extra core.

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🌟 Tips for Success

Rest Days: Do light activity (walking, stretching, yoga).

Progression Rule: If the last reps feel easy, increase weight or reps.

Nutrition: Eat a little more than usual (especially protein).

Tracking: Write reps/sets each day to see progress.

 

🌸 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.