Lose weight while preserving muscle
Intro
Gym-based strength training and moderate cardio program designed to increase energy expenditure, preserve muscle mass, and support sustainable weight loss.
This eight-week program combines four strength-training sessions with approximately 50 to 70 minutes of moderate cardio per week to support weight loss while maintaining muscle mass.
Who is this program for?
It is suitable for intermediate-level women with access to a fully equipped gym, particularly when daily activity outside the gym is low.
Weekly schedule
- Monday: lower body and muscle maintenance.
- Tuesday: upper body followed by moderate cardio.
- Thursday: balanced full-body strengthening.
- Saturday: full-body strengthening followed by moderate cardio.
Principles for weight loss
Strength training remains the priority for preserving muscle mass. Moderate cardio and a gradual increase in daily walking help increase energy expenditure. A dietary calorie deficit is still required for weight loss.
Equipment and recovery
The program uses standard gym equipment: barbells, dumbbells, resistance machines, cables, a treadmill, stationary bike, and elliptical. If recovery worsens or performance declines noticeably, first reduce cardio duration slightly.
Monday : Lower body and muscle maintenance
6 Exercises
Standard
Warm-up
Walk at a gradually increasing pace to raise body temperature without creating fatigue before lower-body work.
4 minutes - 5 minutes
Standard
Main
Keep approximately 2 repetitions in reserve and maintain consistent technique. Reduce the load if range of motion or control deteriorates. Read more Read less
Keep approximately 2 repetitions in reserve and maintain consistent technique. Reduce the load if range of motion or control deteriorates.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Keep the back neutral and focus on tension in the hamstrings and glutes. Limit the range of motion if the pelvis begins to tuck under. Read more Read less
Keep the back neutral and focus on tension in the hamstrings and glutes. Limit the range of motion if the pelvis begins to tuck under.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Use a comfortable, controlled range of motion. Avoid lifting the pelvis off the backrest to maintain movement quality.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Control the return and keep the pelvis stable. Volume is intentionally moderate to support recovery while in a calorie deficit. Read more Read less
Control the return and keep the pelvis stable. Volume is intentionally moderate to support recovery while in a calorie deficit.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Perform the stretch without pain and without forcing maximum range of motion.
30 seconds - 45 seconds
Tuesday : Upper body and moderate cardio
7 Exercises
Standard
Warm-up
Gradually mobilize the shoulders before pressing and pulling movements.
45 seconds - 1 minute
Standard
Main
Keep the shoulder blades stable and control the lowering phase. Maintain approximately 2 repetitions in reserve.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Pull without swinging the torso and maintain a full range of motion. Reduce the load if technique deteriorates.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Keep the torso stable and complete the pull without using momentum.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Use a light to moderate load and strict form to complement the work of the lateral deltoids.
Set
1: 12 - 15 Repetitions
Rest time : 45 seconds
Set
2: 12 - 15 Repetitions
Standard
Main
Maintain a moderate, sustainable intensity, close to zone 2. Start near the lower end of the range and increase the duration only if recovery remains good. Read more Read less
Maintain a moderate, sustainable intensity, close to zone 2. Start near the lower end of the range and increase the duration only if recovery remains good.
25 minutes - 30 minutes
Standard
Cool-down
Keep the stretch gentle and comfortable.
30 seconds - 45 seconds
Thursday : Balanced full-body strengthening
7 Exercises
Standard
Warm-up
Gradually increase the pace to prepare the whole body without compromising performance during the workout.
4 minutes - 5 minutes
Standard
Main
Use the stability of the Smith machine to maintain a smooth, consistent movement. Reduce the range of motion if the knee or hip becomes uncomfortable. Read more Read less
Use the stability of the Smith machine to maintain a smooth, consistent movement. Reduce the range of motion if the knee or hip becomes uncomfortable.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Keep the torso stable and maintain continuous tension without allowing the shoulders to drift excessively forward.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Maintain a stable posture and fully control the return phase to balance the pressing work.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Keep the pelvis stable and limit the range of motion to what can be performed without leaning the torso.
Set
1: 12 - 15 Repetitions
Rest time : 45 seconds
Set
2: 12 - 15 Repetitions
Rest time : 45 seconds
Use a pain-free range of motion and keep approximately 2 repetitions in reserve. Reduce the load if the lower back begins to compensate. Read more Read less
Use a pain-free range of motion and keep approximately 2 repetitions in reserve. Reduce the load if the lower back begins to compensate.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Standard
Cool-down
Perform a gentle stretch without placing excessive tension on the knee.
30 seconds - 45 seconds
Standard
Warm-up
Pedal at a gradually increasing pace to prepare for the workout. This phase is a warm-up and does not replace the structured cardio performed after strength training. Read more Read less
Pedal at a gradually increasing pace to prepare for the workout. This phase is a warm-up and does not replace the structured cardio performed after strength training.
4 minutes - 5 minutes
Standard
Main
Volume is intentionally moderate to limit cumulative weekly leg fatigue. Maintain clean technique and stop before any loss of control. Read more Read less
Volume is intentionally moderate to limit cumulative weekly leg fatigue. Maintain clean technique and stop before any loss of control.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 45 seconds
Control the lowering phase and maintain a stable movement path. Reduce the load if the shoulders become uncomfortable.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Choose an assistance level that allows a full range of motion without swinging and keeps approximately 2 repetitions in reserve. Read more Read less
Choose an assistance level that allows a full range of motion without swinging and keeps approximately 2 repetitions in reserve.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Keep the elbows close to the body and use controlled form.
Set
1: 10 - 15 Repetitions
Rest time : 45 seconds
Set
2: 10 - 15 Repetitions
Standard
Main
Walk at a moderate, sustainable intensity. Start near the lower end of the range and gradually increase the duration as long as recovery and strength-training performance remain satisfactory. Read more Read less
Walk at a moderate, sustainable intensity. Start near the lower end of the range and gradually increase the duration as long as recovery and strength-training performance remain satisfactory.
25 minutes - 35 minutes
Standard
Cool-down
Perform a gentle cooldown without forcing the joint.
30 seconds - 45 seconds