Hey there beautiful ladies! Are you new to the gym and trying to figure out what workout routine to follow? Well, today I have the perfect beginner gym workout plan for all you lovely women out there who are trying to get fit and healthy!
Beginner Gym Workout for Women
Before we dive into the workout plan, let me tell you why it’s important to have a routine in place. When you have a workout routine, you are more likely to stick to it and make it a habit. Plus, having a plan helps you focus on specific muscle groups and track your progress.
So, let’s begin with the workout plan!
Warm-up
Before you start any exercise, it’s important to warm-up your body. This helps increase your heart rate and prepares your muscles for the workout ahead. A good warm-up should last for at least 5-10 minutes.
Cardio
Cardiovascular exercise is a great way to burn calories and lose weight. It’s also great for increasing endurance and stamina. Here are two cardio exercises you can do:
- Treadmill
Running on a treadmill is an excellent form of cardio exercise. Start with a slow pace for 5-10 minutes to warm up your body. Then, gradually increase the speed and intensity for 20-30 minutes. Make sure to cool down at the end by slowing down your pace for another 5-10 minutes.
- Stationary Bike
Biking is another great form of cardio exercise. You can use a stationary bike in the gym or even cycle outdoors. Start with a slow pace for 5-10 minutes to warm up your body. Then, gradually increase the resistance and intensity for 20-30 minutes. Don’t forget to cool down at the end by slowing down your pace for another 5-10 minutes.
Strength Training
Strength training helps increase muscle mass, improve bone density and burn fat. Here are some strength training exercises you can add to your routine:
- Squats
Stand with your feet shoulder-width apart. Bend your knees and lower your body as if you are sitting on a chair. Make sure to keep your back straight and don’t let your knees go over your toes. Push your body back up and repeat for 10-12 reps.
- Lunges
Stand with your feet together. Take a step forward with your right foot and lower your body until your right thigh is parallel to the floor. Your left knee should be almost touching the floor. Push back up and repeat with your left foot. Do 10-12 reps on each leg.
- Push-ups
Get on your hands and knees with your hands placed slightly wider than shoulder-width apart. Straighten your legs and lower your body until your chest is almost touching the floor. Push your body back up and repeat for 10-12 reps.
- Dumbbell Rows
Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your knees slightly and bend your upper body forward from your hips until it is nearly parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders, palms facing your thighs. Bend your elbows and pull the dumbbells to the sides of your torso until your upper arms are parallel to the floor. Pause, then lower the dumbbells. Do 10-12 reps.
- Bicep Curls
Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keep your elbows close to your body and curl the dumbbells towards your shoulders. Lower the dumbbells back down and repeat for 10-12 reps.
Cooldown
Just like it’s important to warm-up, it’s also important to cool down after your workout. This helps slow down your heart rate and prevents injury. A good cooldown should last for at least 5-10 minutes. Here are some cooldown exercises you can do:
- Stretching
Stretching is a great way to reduce muscle soreness and improve flexibility. These are some stretches you can do:
- Shoulder Stretch
Extend your right arm across your chest. Grasp your right elbow with your left hand. Hold the stretch for 20-30 seconds. Repeat on the other side.
- Quad Stretch
Stand with your feet hip-distance apart. Bend your right knee and bring your heel towards your buttocks. Hold the top of your right foot with your right hand. Keep your knees together and hold the stretch for 20-30 seconds. Repeat on the other side.
And there you have it ladies, a beginner gym workout plan to kickstart your fitness journey. Make sure to rest for a day in between workouts and stay hydrated throughout the day. Remember, consistency is key! Stick to your routine and you will see results.
Happy sweating!
