If you want to start lifting weights more often but have no idea what to do in the gym, we have you covered. We have created a one week weightlifting plan to suit all levels, so grab your dumbbells, your water and a towel and get ready to go! For maximum muscle growth and fat loss, we suggest following this program for four weeks. Then you need to start increasing your weights and upgrading to harder movements so you can continue to challenge yourself.

PS: Do not forget to warm up before each workout and cool down after, and check this guide if you need help choosing the right weight.