The fitness industry had always catered its workout programs and pieces of training towards optimizing workouts for men. However, that left women having to do exercises that could not be productive for their own goals or their natural differences in sex-specific body types. We are here to change that!
Best female workouts are the ones that include their body specifics and personal fitness goals. A female body doesn’t have as much testosterone (muscle maker hormone) as a man’s body. Therefore, we introduced some of the best training moves for every female beginner that not only improve your body strength but also help you get your dream shape.
If you don’t know what to exactly do in the gym as a female newbie and you’ve never stepped foot in one before, here we explained all you need to know as a beginner. So, don’t worry! You are here to smash your fitness goals with this perfect guide!
What Should A Beginner Do At The Gym?
If you are a newbie at the gym, you need to follow some principles to avoid any injury or first bad impression. As a beginner, there are four main things you should do at the gym, to have a good start and prevent any injury. These few pointers will also help you feel comfortable if it’s your early days at the gym:
- Do a good warm-up: A good warm-up routine is a must for everybody so that you prepare yourself to withstand the strain of exercises. A good warm-up will help you prevent injuries more than anything else. So, begin by warming up your neck and rolling your head in half circles. After that, proceed to warm up your joints by stretching your quads and hamstrings.
- Add a cardio workout to your routine: Giving the cardio workout a go is a great way to sweat out all the toxins. Don’t forget to ensure not to push yourself too hard the first time you step on a treadmill. You can do an alternative of 10 to 15 minutes of walking before you start speeding up slowly.
- Do some bodyweight workouts: When deciding on your bodyweight exercise routine, it is ideal to consult with your coach. They will help you create a program that not only employs all muscle groups but also targets your lower body, core, and upper body at the same time.
- Lift some weights: Lifting weights are proven to strengthen your muscles and boost your physical resistance. So, try to begin lifting weights (dumbbells, kettlebells, or barbells) and be careful not to start with too heavy ones. It is great if you want to challenge yourself, but you should take care of your body first. Therefore, don’t overdo these exercises and end up in bed for a week because of strained muscles.
Lastly, remember that going to the gym is for you and only you! There is no need to be concerned about other people looking at you. Because they’re wondering the exact same thing! Therefore, only focus on yourself and you’ll soon realize…everyone else is focusing on themselves not you!
Moreover, keep in mind that everyone at the gym has started somewhere. You’re not the first one who has been a beginner at the gym. People definitely would’ve been in the same position you are now. So, avoid any bad feelings or anxiety and just try to enjoy and be proud of yourself for taking care of your fitness!
How Should A Girl Work Out At The Gym?
One of the very popular questions of ladies is when a trainer is designing a program, what’s the biggest difference between men’s and women’s training? This is a very good question!
Well, there is not much, but it will make a big difference when it comes to designing a training program. Men have got 10 tons of testosterone levels than females cups, so all you should do is have a workout routine its goal will be to permanently get you stronger.
On the other hand, if you look at the differences between most male and female training programs, you’ll find they’re mainly due to men’s women’s preferences.
In fact, these differences are not because physical characteristics are not the same between the sexes (There are a few small exceptions though). For instance, most women want to get a bigger butt and more defined legs, while most men want bigger arms, shoulders, and pecs.
However, if you want to build stronger muscles, you should obviously make your muscles work harder over time by forcing yourself to lift heavier weights. This is just as true for females as it is for males. Beginners at the gym, both men and women, typically respond well to full-body exercises.
As a female beginner, the weight used for each movement doesn’t create as much stress as it would when using heavier weights at a more advanced training level.
This usually allows you to recover faster and train each part of your body more frequently. It’s good to know that women also naturally have a faster recovery rate than men.
So, full-body exercises will allow you to work out at a training frequency for each muscle group that will lead to better results. To make things easier for you, we have listed some easy beginner gym workouts. It’s a good idea to consult with a professional trainer to optimize your results.
Best Female Workout For Beginners
You can try these easy beginner gym workouts and see which suits you best. Remember that cardio workouts and strength training are two main things you can rely on them. For cardio workouts, you can try treadmills, stationary bikes, elliptical machines, stair climbers, and rowers.
Strength exercises include shoulder presses, back rows, crunches, chest presses, leg curls, and leg presses. As a female beginner, it’s good, to begin with 15 minutes of cardio and continue with performing 2-3 sets of strength training with 8-10 repetitions.
As always, depending on what your goals and fitness levels are will decide what will check all the boxes for you. Following are some of the best beginner workout moves for a female that you can also try at home.
- Front Raise To Lateral Raise
- Bent-Over Row
- Upright Row
- Lateral Step-Out Squat
- Banded Leg Lift
- Plank
- Bird Dog
- Bear Crawl Hold
- Toe Touch
- Mountain Climber With Hold
- Supported Single-Leg Deadlift
- Squat To Press And Twist
- Sumo Squat
- Triceps Dip
- Sprawl
- Banded Glute Bridge
- Lunge With Twist
How Long Should A Beginner Work Out At The Gym?
If you don’t want to push yourself too much as a beginner, so begin with however long you feel comfortable with. Go at a pace that suits your fitness level best. Recent research shows that a great time, to begin with is 30 mins. As your body gets used to this much exercise you can increase the time slowly and add some more moves to your routine.
In addition, once you’ve started going regularly you’ll maybe begin incorporating weight training into your workout routine which will change how long you train. The time of your exercise also will be influenced by your fitness goals whether be to gain muscle, lose weight, or improve your physical endurance.
What Should A Beginner Do At The Gym To Lose Weight?
If you’re a beginner who aims to lose weight, even some low-intensity cardio can easily help you burn more calories and drop pounds. Cardio workouts can simply elevate your heart rate.
Multazim Shaikh, a fitness trainer, and nutritionist with FamFits explains that cardiovascular workouts are some of the most effective forms of exercise for weight loss. Because the higher your heartbeat, the more fat you’ll burn. Just keep in mind to start slow and gradually up the intensity while you adjust to your new workout routine.
If you aim to lose weight or maintain weight loss, you should have up to 300 minutes of moderate physical activity per week, according to the Mayo Clinic.
This amount averages about 60 minutes, five days per week. This helps you to split up your cardio into three smaller workouts a day if you are busy. For example, you can split up this 60 minutes per day into three parts each including 20 minutes of exercise. Then you can do these parts at different times of the day.
Here we’ve listed 4 best exercises to lose weight and stay active every day:
- Low-intensity cardio (including jogging, bicycling, power walking, swimming, and aerobics)
- Jump rope
- Burpees (this exercise combines squats, jumps, and pushups)
- High-Intensity Interval Training (Which is also called HIIT, involves intense bursts of exercise to elevate your heart rate)
Final Thoughts
Although getting into a gym for the first time can be intimidating, by using this provided guide you can become ready to begin properly. Baby steps are always the key! Try to start small and take a few steps rather than weight lifting heavily in your first days. Female bodies and preferences are different from men’s physical and training options. So, here we introduced some of the best female workouts for beginners that build strong muscles and help you get in shape.