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The ultimate beginner workout routine for women

The internet is vast, and if you are a beginner looking for the best pushup for women, you are probably feeling lost and confused.

Each website tells you to perform a different set of exercises. Each site contains different and sometimes contradictory information. So, what are you supposed to do?

We are here with the answer!

We provide you with a general workout routine that you can customize to your preferences. You’re more likely to stick to an exercise routine that you enjoy, right?

But first, let’s answer some important questions.

How to start exercising when you are a beginner

Most beginners struggle with starting an exercise routine. So, before we create the perfect workout routine, let’s take a look at how to start working out.

1. Start slowly

Always take small steps to start your exercise journey. Slowly increase the intensity, frequency, and duration as your body adjusts to the stress of the routine. Otherwise, you will burn without completing even a week.

2. Make a plan and be consistent

Create a personal exercise routine that you feel comfortable with. Choose the ideal day, time, type of exercise, equipment, travel time if you are joining a gym, etc. Keeping your exercise plan varied and filled with activities you enjoy can be a good strategy for achieving consistency.

3. Don’t overthink

We all have this habit of thinking about the nitty-gritty. But if you keep thinking about these little things, you will never be able to start your transformation journey. There is no reason to postpone rehearsals. So, keep at it, and you’ll find out the rest.

How to choose the right gym for women or home

Before building an exercise routine, ask yourself a few questions. Answering these questions can help you determine your fitness goals, preferences, and limitations, making it easier to create a suitable exercise routine.

What are your fitness goals?

Do you want to lose some weight, build body strength, tone up, improve your endurance, or do something else? Set your fitness goals before you begin.

What types of physical activities do you enjoy?

While creating a women’s gym workout plan, it is important to choose workouts that you enjoy. It will ensure that you stick to it over time.

How much time do you have available for exercise?

Can you work out for short periods of time throughout the day or can you make time for just one one-hour session? This will help determine how long and how often you should exercise.

Do you have any physical limitations or injuries that need to be considered?

Many people suffer from health conditions or injuries. If this is the case with you, it is important to choose exercises that are safe and appropriate for your body.

Do you need any specialized equipment or facilities to do the exercises you are considering?

If you plan to do exercises that require gym equipment or a swimming pool, for example, you’ll want to make sure you have access to these facilities.

How much support and guidance do you need to stay on track with your workouts?

If you’re new, work with a personal trainer or exercise coach to help you create a plan and stay motivated.

A good place to start for most people: full-body exercises


Full body exercises are better for most people because they provide a comprehensive, balanced and effective workout.

These workouts typically include a combination of exercises that target all of the major muscle groups in the body, including the arms, legs, chest, back, and core. This type of training can provide many benefits, including:

Improve general fitness

Full-body exercises can help improve your strength, endurance, flexibility, and cardiovascular health. This can make it easier to do routine activities, such as carrying groceries or playing with your children. It can also reduce the risk of chronic diseases.

Increased muscle strength

By working all major muscle groups, full-body workouts can help you build lean muscle mass and improve your body composition. This can lead to a more toned and lean appearance and help you burn more calories while resting.

Better coordination and balance

Full-body exercises often involve exercises that require coordination and balance, such as lunges or push-ups. These exercises can help improve your coordination and balance, which can reduce your risk of falls and injuries.

time saving

Full body workouts are effective, allowing you to work multiple muscle groups at once. This means that you can benefit from a shorter training session, which can be more suitable for a busy woman.

Choose the right gym or studio

Gym studio

When choosing a gym or studio, there are many factors that women should consider to ensure they find the one that best suits their needs and preferences. for example:

  • location
  • operation hours
  • range of equipment and facilities
  • Classes and personal training
  • atmosphere and culture

A good exercise routine for beginners might include a combination of low-impact cardio, strength training, and flexibility exercises. This routine can help you improve your overall fitness, build strength and endurance, and reduce your risk of injury.

An exercise routine for weight loss for women usually includes a lot of cardio. For cardio, try activities like walking, swimming, or cycling. Start with short sessions and gradually increase the intensity and duration as you get stronger.

You can do bodyweight exercises for strength training, such as pushups, squats, and lunges, or use resistance bands or dumbbells. These are great for a full body workout routine.

For flexibility, you can do stretches for major muscle groups, such as your arms, legs, and back. You can also try yoga or Pilates, which can help improve your balance, coordination, and flexibility.

Listen to your body. Don’t push yourself too hard when starting out. Start with easier exercises and gradually increase the duration and intensity over time.

You can also consult a fitness professional, such as a personal trainer or exercise coach, who can help you create a customized exercise plan that works for you.

A sample gym workout plan for female beginners

Here is a sample beginner workout routine for women:

HeatingStart with 5 to 10 minutes of light cardio. This walking or jogging can be in place to get your blood flowing and prepare your body for exercise.

strength trainingDo 1 to 2 sets of 8 to 12 reps of body weight exercises. These can be squats, lunges, push-ups and crunches. Rest 30-60 seconds between each two sets.

the heartDo 20 to 30 minutes of low-impact cardio, such as walking, swimming or cycling. You can also practice dancing, running up the stairs, or jumping rope.

Flexibility: Finish with 5 to 10 minutes of stretching, focusing on major muscle groups, such as your arms, legs, and back.

wetting: While your body can cool down on its own, certain yoga poses can help you loosen up your tight muscles. Try any of these for 5 to 10 minutes:

  • Seated heart opener
  • cow cat
  • Downward facing dog
  • Lung stretches the hip flexor
  • dove pose
  • Needle thread
  • child mode

This routine can be performed 3 to 4 times each week, with at least one rest day between the two workout days. As you get stronger, you can increase the duration, intensity, and number of repetitions of your exercises.

You can also add more challenging exercises, such as running or weightlifting, to keep progressing and improving your fitness.

Professional adviceDiversity is the spice of life. So, add some variety to your workouts, too. The more variety you do, the more fun your workouts will be, and the more likely you are to stick with them.

You can add other activities to your workout routine, such as kickboxing, dancing, yoga, CrossFit, Pilates, climbing, and so on.

questions and answers

What types of exercises should I do?

A good exercise routine for women includes a mixture of strength training, cardio and flexibility exercises. Strength training exercises, such as weight training or bodyweight exercises, can help build lean muscle mass and improve strength and endurance.

Cardio exercises such as walking, running or cycling can help improve cardiovascular health and burn calories. Flexibility exercises, such as stretching or yoga, can help improve your range of motion and reduce your risk of injury.

How often should I train?

It is generally recommended that adults get 150 minutes (at least) of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise, each week. You can spread it out over several days, with at least one rest day in between.

What should I wear to the gym?

When working out in the gym, it’s important to wear comfortable, breathable, and supportive clothing. This might include a pair of athletic shoes, moisture-wicking socks, and a comfortable T-shirt, shorts, or pants.

Avoid wearing loose or baggy clothing, as this may hinder your movements. You can also bring a towel, a water bottle and a bag to store your belongings.

What if I feel self-conscious or intimidated at the gym?

Feeling shy or intimidated when starting a new exercise regimen is normal, especially if you’re new. Remind yourself that everyone else in the gym is there to improve their health and fitness and that no one is judging you.

Another good solution is to work out when the gym is less crowded or to join a gym that offers a supportive and inclusive atmosphere.

Consider working with a personal trainer or joining a group class, which can provide guidance, support, and a sense of community.

The Ultimate Beginner Gym Workout Routine for Women post first appeared on GGP.

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