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Starting your fitness journey can be both exhilarating and overwhelming, especially when stepping into the gym for the first time.
With rows of intimidating equipment and the uncertainty of where to begin, many beginners find themselves lost in a sea of options.
However, fear not! Starting your fitness journey doesn't have to be daunting.
With the right workout plan tailored for beginners, you can ease into gym life with confidence and determination.
Here's the best gym routine designed specifically for female beginners at the gym.
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Full Body Workout For Female Beginners
A full-body workout is an excellent starting point for female beginners as it targets all major muscle groups in one session.
This type of workout typically includes compound exercises such as squats, lunges, push-ups, rows, and overhead presses.
Aim to perform 2-3 sets of 8-12 repetitions for each exercise, focusing on proper form and technique.
Start with lighter weights to master the movements before gradually increasing the resistance.
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A Beginner Full Body Workout Plan For Women
Back Squats:
3 sets of 8-10 reps
Hold a barbell across your upper back, stand with feet shoulder-width apart, lower your body by bending your knees until your thighs are parallel to the ground, then return to the starting position.
If using the barbell and weight plates still feels unfamiliar and intimidating, use dumbbells like in the image above.
Dumbbell Lunges:
3 sets of 10-12 reps per leg
Hold dumbbells at your sides, step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then push back up to the starting position and repeat on the other leg.
Bonus: This is also great for your glutes!
Dumbbell Chest
Press: 3 sets of 10-12 reps
Lie on a bench with dumbbells in hand, arms extended upward, lower the dumbbells until your elbows are at a 90-degree angle, then press them back up to the starting position.
Dumbbell Rows:
3 sets of 10-12 reps per arm
Hold a dumbbell in one hand, hinge at the hips with a flat back, and pull the dumbbell towards your torso, then lower it back down with control.
Dumbbell Shoulder Press: 3 sets of 10-12 reps
Hold dumbbells at shoulder height with palms facing forward, press the weights overhead until your arms are fully extended, then lower them back down.
Plank:
3 sets, hold for 30-60 seconds
Start in a plank position with elbows directly beneath your shoulders and body in a straight line from head to heels, hold this position while engaging your core muscles.
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Always Start Your Weightlifting Routine With Warm Up!
Warm up thoroughly before each workout to prepare your body and prevent injuries.
- Start with a general warm-up: for example, jog on the treadmill.
- Perform dynamic stretches
- Begin exercises with lighter weights to warm up target muscles (note: warm-up sets are not counted as working sets)
Off to you!
