26-06-2025
Build Muscle And Burn Fat At The Same Time With This Exclusive Strength Training Plan
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Getting started with a strength training routine can feel a bit intimidating to say the least. After all, it's more than just heading to the gym and grabbing the first pair of weights you see and playing a guessing game of which moves to do, how many reps, and so on. Achieving real fitness results involves figuring out your goals—whether you want to build muscle, lose weight, or develop your strength—and then picking a plan that will sustainably help you achieve them. Good news: The program we're about to share with you ladders up to all three of those workout wins.
Get The Training Plan
To take out the guesswork and offer an uncomplicated, yet effective, strength regimen, we created the with help from Nike master trainer and functional strength coach Alex Silver-Fagan, CPT, RYT. This 28-day program contains strength training workouts with minimal equipment that you can easily fit into your schedule and intensify over time as you get stronger.
Get ready to burn fat, build muscle, and improve your overall health in just four weeks. Let's go!
Get the training plan
This program is for anyone who wants to level up their fitness and start lifting with purpose—especially if your goal is to lose weight without sacrificing strength (or sanity). Whether you're new to weights, coming back after a break, or just need a clear-cut game plan to finally see results, this program takes out the guesswork and is accessible to all.
Want to lose weight while building strength and muscle
Prefer a structured, progressive workout schedule
Are newer to strength training or returning after a hiatus
Only have access to dumbbells and minimal equipment
Need clear guidance on form, reps, and how to progress
Want expert-designed workouts from a certified trainer
Are looking for a doable, full-body plan you can stick to for a full month
This program lays out exactly which workouts to do and when to do them to burn fat, build muscle, and transform your body—all you need are dumbbells. You will move through three weight-training workouts, three cardio workouts, and one rest day per week. You'll even get expert advice on how to pick the right weights, how to perform your best during each of the workouts, and how to heal fast if and when your muscles are sore.
Over the four weeks, this full-body strength plan will teach you basic strength training moves to build your foundation. Then, it will teach you how to progressively load your muscles and make your workout more intense with strategic advice on how to increase weight or reps—so you can get stronger as the plan goes on.
Plus, after you wrap the month, you'll have mastered the moves, which means you can incorporate them into your future workout routines too.
Ready to get started? Access the plan now
Burn calories
Grow your strength and muscle mass
Improve your overall health
Directions: Complete five rounds of Circuit 1 and four rounds of Circuit 2. Rest for 1.5 to 3 minutes between goblet squat sets (or as long as needed to lift with the same intensity again), and 15 to 30 seconds between all other sets.
Goblet squat: 5 rounds / 3 to 5 reps
Bent-over row: 5 rounds / 3 to 5 reps
Lateral lunge: 4 rounds / 10 reps per side
Renegade row: 4 rounds / 12 reps
Russian twist: 4 rounds / 16 reps
The 4-Week Strength Training For Weight Loss Plan is free to WH+ subscribers. If you haven't signed up yet, you'll get access to...
The exclusive , created by Alex Silver-Fagan, CPT, RYT
Three science-backed strength training workouts with cross-training sessions including cardio and yoga
Training calendar to take the guesswork out of scheduling your sessions
Exercise guide with visuals and detailed instructions on how to perform each exercise in the program
Access to the rest of the WH+ membership benefits, including 450+ streaming workouts, other exclusive fitness plans and challenges, and healthy eating guides and recipesThis strength training shoe is one of our favorite picks from this year's WH Sneaker Awards. They allow you to root your feet into the ground to help turning and lateral movements feel easier when you're throwing weight around.
$97.97 at dumbbells add style to my everyday strength training workouts and look amazing in any home gym.
$17.50 at bra, a WH Fitness Award winner, is comfortable for any type of workout and keeps my chest secure at all times, whether I'm squatting, jumping, or running.
$68.00 at AloI love these socks because they're soft and breathable, yet durable—unlike other pairs that easily develop holes.
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