{"id":83958,"date":"2025-12-18T10:58:44","date_gmt":"2025-12-18T10:58:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83958"},"modified":"2025-12-18T10:58:44","modified_gmt":"2025-12-18T10:58:44","slug":"monday-workout-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/","title":{"rendered":"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Is_Monday_a_Good_Day_to_Go_to_the_Gym\" >Is Monday a Good Day to Go to the Gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#What_Should_I_Work_Out_on_Monday\" >What Should I Work Out on Monday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Which_Exercise_Should_Be_Done_on_Monday\" >Which Exercise Should Be Done on Monday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#What_Is_an_Energizing_Monday_Workout_Routine\" >What Is an Energizing Monday Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Short_Warm-Up\" >Short Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Main_Workout\" >Main Workout\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#A_Short_Cardio_Burnout\" >A Short Cardio Burnout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Cool-Down_Session\" >Cool-Down Session<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#What_Is_the_Best_Schedule_for_Working_Out\" >What Is the Best Schedule for Working Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#How_should_I_split_gym_days\" >How should I split gym days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Can_I_go_to_the_gym_5_days_in_a_row\" >Can I go to the gym 5 days in a row?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#Whats_the_best_exercise_to_do_every_day\" >What&#8217;s the best exercise to do every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The best investment you can make in your life is to work out using weights, and the best day to kick-start your training is Monday. Why? Because practically everyone, including you, swears to start something new or life-changing from this day.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This weighted Monday workout routine that you can do both at home and at the gym emphasizes strength-building exercises and is particularly important for women. As you age, your muscles weaken, leading to reduced strength, balance, and mobility.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Daily activities seem harder; it feels like you\u2019re no longer in full control of your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can change that today with a powerful Monday workout routine for weight loss and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading this article to find out everything about killer exercises to do on Monday and the best workout schedule.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Monday_a_Good_Day_to_Go_to_the_Gym\"><\/span><b>Is Monday a Good Day to Go to the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">That will depend on each individual. Gym goers who follow a 5-day workout routine for weight loss and muscle gain may often start their training on Monday. If you\u2019re also an avid trainee, but you\u2019re deciding whether or not to trek to the gym on this day, you need to compare all the pros and cons:\u00a0<\/span><\/p>\n<p><b>Pros of going to the gym on Monday:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You prepare your mind and body for the start of your routine: Kicking off Monday workouts creates a mental reset, signaling your body that a new week has begun, and helping you feel focused and organized.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re more motivated to train after a busy weekend: after the weekend break, you may feel more energized to commit to your Monday sessions and set the week up for success.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You build up your routine: showing up at the gym on Monday creates discipline, which increases your chances of sticking with your workouts on the other days.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll shake off all the sluggishness after the weekend: everyone\u2019s weekends differ &#8211; some meet with friends, others celebrate birthday parties, or go to dazzling concerts. Anyway, no matter what you did, it could make you feel slightly tired, so trekking to the gym and moving your body could boost your energy levels.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80081\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Cons of going to the gym on Monday:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mondays can be crowded: it\u2019s one of the busiest gym days, particularly during peak hours, so Monday could slow down your training &#8211; you might have to wait for equipment or adjust your routine. In this case, a <a href=\"https:\/\/betterme.world\/articles\/morning-exercise-routine-2\/\">morning exercise routine<\/a> is a real win-win solution as gyms are emptier at the beginning of the day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mondays aren\u2019t suitable for everyone: some people aren\u2019t quite ready to hit the training after the weekend.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Work_Out_on_Monday\"><\/span><b>What Should I Work Out on Monday?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Monday workout routine for beginners and more experienced trainees can vary. You can either train your:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper body: complete exercises such as push-ups, tricep dips, and chest flies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower body: perform deadlifts, lunges, hip thrusts, etc.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total body: do planks, lunges, squats, etc.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">or include a mix of cardio and core-strengthening moves (mountain climbers, burpees, bear planks).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It doesn\u2019t really matter what you\u2019re training today. What truly counts is using proper form, staying consistent, and challenging yourself over time. Some Mondays, you\u2019ll feel strong enough to tackle the whole-body session, while other weeks, you may only feel up to a lower-body workout, and that\u2019s okay.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note: if you\u2019re a menstruating woman, your energy levels may drop during certain cycle periods. For example, a study showed that fitness performance can be reduced <\/span><span style=\"font-weight: 400;\">during the early follicular phase (the first phase of the menstrual cycle, starting on the first day of your period and ending with ovulation) compared to other phases (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7497427\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, a personalized approach should be taken into account when structuring a workout program for women.<\/span><\/p>\n<p><span data-sheets-root=\"1\">If you&#8217;re curious about<a href=\"https:\/\/betterme.world\/articles\/pilates-weekly-workout-plan\/\"> Pilates weekly workout plan<\/a>, check out our earlier article.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercise_Should_Be_Done_on_Monday\"><\/span><b>Which Exercise Should Be Done on Monday?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are no specific exercises to do only on Monday. Instead, choose the movements that tick the primary boxes: your goals, fitness level, and how your body feels that day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone is different. Depending on your weekly split, you can focus on full-body, upper-body, or lower-body sessions. Starting with strength training might feel less taxing than jumping into vigorous cardio right away.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the next section, you\u2019ll be introduced to an effective Monday <a href=\"https:\/\/betterme.world\/articles\/home-gym-workout-routine\/\">workout routine at home with dumbbells<\/a>. Those not ready to lift weights at the beginning of the new week can do exercises without weights, or additionally use a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-app\/\">bodyweight workout app<\/a>, piling up top moves for better strength and mobility. The BetterMe app offers different exercises for people who want to train from home without weights, using their bodies as the main resistance.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermediate-workout-routine\/\">Your Go-To Intermediate Workout Routine for Full-Body Progress<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Energizing_Monday_Workout_Routine\"><\/span><b>What Is an Energizing Monday Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">From the title of this article, you\u2019re expecting to cover the energizing Monday training session. This routine starts with an active warm-up to get your body moving, followed by primary resistance training exercises, includes a short burst of cardio for extra energy, and wraps up with a gentle cool-down session to help your body recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A fitness mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Comfy clothes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbells (if you\u2019re working out at home without access to traditional weights, make them on your own by filling water bottles with grains).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s get to the invigorating Monday strength-building routine.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Short_Warm-Up\"><\/span><b>Short Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk quickly on the spot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your head to the right, then to the left<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do arm circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do fast side steps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jog on the spot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do squats (<\/span><a href=\"https:\/\/www.nhsinform.scot\/healthy-living\/keeping-active\/warm-up-and-cool-down-activities\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Main_Workout\"><\/span><b>Main Workout\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This training includes 6 exercises with dumbbells. Beginners can start with 2 sets of 7-15 reps, while more skilled practitioners can do 3 sets. Rest between each exercise for at least 20 seconds, and for 60-90 seconds between sets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, you should own different weighted dumbbells that are suitable for particular exercises.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thruster<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats to lateral raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Romanian Deadlifts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand with your arms down by your thighs. This is your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward at your hips, bending your knees slightly. Push your hips back with your spine flat as your torso lowers until it\u2019s almost parallel to the floor. Both dumbbells should go down toward your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, drive through your heels, and return to standing, keeping the weights close to your legs as you rise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top and squeeze your glutes. This is one rep. Complete 15 repetitions.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80083\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png\" alt=\"split workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Thruster<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet about shoulder-width apart, holding a dumbbell in each hand at shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and push your hips back, lowering into a squat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels and rise back to standing, squeezing your glutes at the top.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you come up, move straight to an overhead press, extending your arms fully while keeping your core tight and your hips tucked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows slowly and bring the weights back down to shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">That\u2019s one rep. Complete 7-9 repetitions.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Chest Press<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand, your elbows bent, and your upper arms resting on the floor so the weights are lifted above you. This is your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights toward the ceiling, fully extending your elbows while keeping your palms facing each other. Pause at the top for a second.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then slowly bend your elbows and lower the weights down until your arms touch the floor at your sides. This is one rep. Complete 15 reps.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80097\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Upright Rows<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, dumbbells in each hand in front of your body with your palms facing inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your back straight, your core tight, and your chest lifted, raise the weights to shoulder height, allowing your elbows to lift out to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together at the top and pause for a second.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Complete 10-12 reps.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Squats to Lateral Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than hip-width apart and your toes turned out a bit. Hold dumbbells in each hand at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest lifted and maintaining a flat back, bend your knees and lower into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels to stand, then lift your right leg out to the side, keeping it straight. Lower your right leg back down. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 8-12 reps, then switch sides.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Calf Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart with dumbbells in each hand at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your heels off the ground, rising onto your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top and lower your heels back down with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 15 reps.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Short_Cardio_Burnout\"><\/span><b>A Short Cardio Burnout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You won\u2019t need weights for your quick cardio session.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Burpees<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop into a squat and place your hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back into a high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a quick push-up (if you can).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet toward your hands to return to a low squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your legs to jump into the air with your arms reaching overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do burpees for 30 seconds<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Mountain Climbers<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perform the move:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a high plank position with your hands under your shoulders and your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your knees toward your chest, alternating legs quickly in a running motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips low and back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for 30 seconds.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81064\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool-Down_Session\"><\/span><b>Cool-Down Session<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk slowly in place for 1 minute.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-cow stretch: On your fours, alternate arching and rounding your back to release spine tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated hamstring stretch: Extend one leg, reach toward your toes, and keep your chest lifted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tosto twists: Sit tall with your feet flat and core engaged. Twist your upper body side to side, keeping your hips forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Child\u2019s pose: Kneel back, stretch your arms forward, and relax your back.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Note: Weightlifting is beneficial for both men and women.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A great study emphasized the importance of weightlifting for women. It concluded that resistance training improves:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mobility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bone health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mental health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Self-esteem (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000162\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Be proud of yourself after completing this weighted Monday workout routine.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/workouts-for-the-week\/\">Workouts for the Week: All Your Biggest Questions Answered<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Schedule_for_Working_Out\"><\/span><b>What Is the Best Schedule for Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What constitutes a good workout schedule will depend on your goals and fitness levels. If you\u2019re aiming to generally enhance your health and fitness, it should include a blend of strength training and cardio.<\/span><\/p>\n<p><b>Strength Training: 2-3 Times per Week: <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/strength-training-program-for-women\/\">Strength training<\/a> is essential for long-term functionality. Sources emphasize the importance of resistance training: it boosts your strength and muscle tone, builds up balance, strengthens your bones, helps with weight management, protects your brain, decreases the risk of heart failure and injuries, and generally improves your quality of life (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/strength-training\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim to work each muscle group if you want to build muscle &#8211; glutes, hamstrings, quads, chest, back, shoulders, arms, and core.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80066\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A strength training schedule can look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: full-body training session<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: active recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: upper-body + core workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: lower body exercises + short cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: active recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: cardio + core exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: rest or active recovery in the form of gentle cardio (cycling, dancing, brisk walking, running errands, etc.).\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Cardio: Twice a Week: <\/b><span style=\"font-weight: 400;\">Cardio is lauded for its heart-protecting qualities. It also benefits your brain, joints, muscles, and skin, and is good for your immune system and digestion (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ve got many options for cardio: swimming, cycling, brisk walking, jogging, dancing, and certain exercises (burpees or mountain climbers, for example).\u00a0<\/span><\/p>\n<p><b>Rest Day: Twice per Week: <\/b><span style=\"font-weight: 400;\">Rest allows proper muscle recovery. It prevents injuries and promotes muscle growth (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Active recovery, such as stretching, walking, or simple Pilates moves, could be beneficial.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_should_I_split_gym_days\"><\/span><strong>How should I split gym days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can split gym days by muscle groups or type of workout to balance intensity and recovery. Common splits include upper\/lower body split, alternate upper-body and lower-body days, push\/pull\/legs (push = chest, shoulders, and triceps, and pull = back and biceps), full-body (train all major muscles 2-3 times per week), and strength\/cardio (alternate strength training and cardio days).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_go_to_the_gym_5_days_in_a_row\"><\/span><strong>Can I go to the gym 5 days in a row?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s possible to work out at the gym 5 days in a row as long as you vary the intensity and target different muscle groups. However, including rest days between your sessions is still essential for proper muscle recovery and growth. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_best_exercise_to_do_every_day\"><\/span><strong>What&#8217;s the best exercise to do every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best exercise you can do every day without harming your body or overtraining your muscles is brisk walking. Walk for at least 20 minutes and your body will thank you.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Monday_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here, we\u2019ve covered a simple weighted Monday workout routine you can do both at home and at the gym. Dumbbells, overall, are essential props for each resistance training, helping you tone up and strengthen your muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are different workout splits to alternate during the week &#8211; just make sure you target different muscle groups, vary the intensity, and challenge yourself to reap more benefits.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The best investment you can make in your life is to work out using weights, and the best day to kick-start your training is Monday. Why? Because practically everyone, including you, swears to start something new or life-changing from this day.\u00a0 This weighted Monday workout routine that you can do both at home and at [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83959,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-83958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weighted Monday Workout Routine You Can Do Both at Home and at the Gym - BetterMe<\/title>\n<meta name=\"description\" content=\"What is an energizing \u2605 MONDAY WORKOUT ROUTINE \u27a4? Read the article to learn about a simple weighted Monday workout routine you can do at home or at the gym.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym\" \/>\n<meta property=\"og:description\" content=\"What is an energizing \u2605 MONDAY WORKOUT ROUTINE \u27a4? Read the article to learn about a simple weighted Monday workout routine you can do at home or at the gym.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/\"},\"wordCount\":2239,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The best investment you can make in your life is to work out using weights, and the best day to kick-start your training is Monday. Why? Because practically everyone, including you, swears to start something new or life-changing from this day.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This weighted Monday workout routine that you can do both at home and at the gym emphasizes strength-building exercises and is particularly important for women. As you age, your muscles weaken, leading to reduced strength, balance, and mobility.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Daily activities seem harder; it feels like you\u2019re no longer in full control of your body.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can change that today with a powerful Monday workout routine for weight loss and strength.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Keep reading this article to find out everything about killer exercises to do on Monday and the best workout schedule.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Monday a Good Day to Go to the Gym?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">That will depend on each individual. Gym goers who follow a 5-day workout routine for weight loss and muscle gain may often start their training on Monday. If you\u2019re also an avid trainee, but you\u2019re deciding whether or not to trek to the gym on this day, you need to compare all the pros and cons:\u00a0<\/span>\\r\\n\\r\\n<b>Pros of going to the gym on Monday:<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You prepare your mind and body for the start of your routine: Kicking off Monday workouts creates a mental reset, signaling your body that a new week has begun, and helping you feel focused and organized.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You\u2019re more motivated to train after a busy weekend: after the weekend break, you may fee ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/\",\"name\":\"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png\",\"description\":\"What is an energizing \u2605 MONDAY WORKOUT ROUTINE \u27a4? Read the article to learn about a simple weighted Monday workout routine you can do at home or at the gym.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym - BetterMe","description":"What is an energizing \u2605 MONDAY WORKOUT ROUTINE \u27a4? Read the article to learn about a simple weighted Monday workout routine you can do at home or at the gym.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym","og_description":"What is an energizing \u2605 MONDAY WORKOUT ROUTINE \u27a4? Read the article to learn about a simple weighted Monday workout routine you can do at home or at the gym.","og_url":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/"},"wordCount":2239,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The best investment you can make in your life is to work out using weights, and the best day to kick-start your training is Monday. Why? Because practically everyone, including you, swears to start something new or life-changing from this day.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This weighted Monday workout routine that you can do both at home and at the gym emphasizes strength-building exercises and is particularly important for women. As you age, your muscles weaken, leading to reduced strength, balance, and mobility.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Daily activities seem harder; it feels like you\u2019re no longer in full control of your body.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You can change that today with a powerful Monday workout routine for weight loss and strength.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Keep reading this article to find out everything about killer exercises to do on Monday and the best workout schedule.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Monday a Good Day to Go to the Gym?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">That will depend on each individual. Gym goers who follow a 5-day workout routine for weight loss and muscle gain may often start their training on Monday. If you\u2019re also an avid trainee, but you\u2019re deciding whether or not to trek to the gym on this day, you need to compare all the pros and cons:\u00a0<\/span>\r\n\r\n<b>Pros of going to the gym on Monday:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You prepare your mind and body for the start of your routine: Kicking off Monday workouts creates a mental reset, signaling your body that a new week has begun, and helping you feel focused and organized.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re more motivated to train after a busy weekend: after the weekend break, you may fee ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/","url":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/","name":"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png","description":"What is an energizing \u2605 MONDAY WORKOUT ROUTINE \u27a4? Read the article to learn about a simple weighted Monday workout routine you can do at home or at the gym.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-897-monday-workout-routine.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/monday-workout-routine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Weighted Monday Workout Routine You Can Do Both at Home and at the Gym"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=83958"}],"version-history":[{"count":1,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83958\/revisions"}],"predecessor-version":[{"id":83960,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83958\/revisions\/83960"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/83959"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=83958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=83958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=83958"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=83958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}