Beginners Fitness Routine for Women: get started in the gym!
Starting in the gym and becoming fit is a task that requires dedication. In this article, we’ll show you a beginners fitness routine for women who want to change their lifestyles. Keep reading!
Being fit helps us to stay in shape. It consists of following a balanced diet, exercise and other daily details that ensure our well-being. It’s about developing in the healthiest way possible.
A woman’s body functions differently than a man’s, therefore their training should be different to reflect this. A woman requires a routine designed to burn fat and strengthen the strategic parts of her body.
When you are starting in the fitness world, it’s recommended that you have a learning and adaptation period. Keeping that in mind, begin with caution and pay attention to details. Also, you have to be motivated and determined to become healthier each day.
Beginner women at the gym
It’s normal at the beginning to feel too intimidated to go to the gym. In most gyms, there are usually more men than women and machines and equipment that you probably don’t know how to use. But, this is no reason for you to feel overwhelmed, on the contrary, it’s time to learn and explore new experiences.
A beginner’s routine for women should be demanding, but at the same time easy to perform. At the beginning your body will be tasked with adapting to the physical activity. It’s very likely that you’ll experience pain in your muscles and joints during the first week. But, this is a normal process, what’s important is being constant and not giving up.
Remember, before starting with any routine, you must perform a warm-up. This way your body will complete exercises more comfortably, with more energy, and you’ll prevent cramps and injuries.
After warming up, drink some water and rest for a couple of minutes so that your heart rate stabilizes. Then, it will be time to get started with your fitness routine.
Make sure you find a spot in the gym where you can exercise comfortably and without distractions. You’ll need a clear space where you can perform exercises that don’t require machines or equipment.
It’s also important to remember to rest for around two to four minutes between each exercise. Use this time to hydrate. If you become thirsty in the middle of your routine, you’ll need to stop and hydrate and then continue with the exercise. Here is the beginner’s fitness routine for women:
- 10 minutes on the treadmill
- 5 minutes jumping rope
- 15 minutes stationary bicycle
- 5 sets of 20 squats
- 2 sets of 10 jumping squats
- 4 sets of 15 sumo squats
- 3 sets of 20 seconds of plank
- 5 sets of 20 crunches for the abs
- 2 sets of 25 mountain climbers
- 5 sets of 20 lifts with dumbbells
- 2 sets of 15 push-ups
- 2 sets of 10 repetitions on the press (with moderate weight)
Stretching is the final step of the routine and it’s important that you don’t skip it in order to avoid muscular tension. Basically, this is a moment of relaxation and conditioning for your body to recover with no issues.
With a short-period of stretching you’ll have the freedom to perform the movements and exercises that will allow your muscles to relax. For example, you can try to touch the tips of your toes without bending your knees, you can do circular motions with your wrists and ankles, among others. Remember to breath deeply and slowly so your muscles receive oxygen.
Being fit is not just about going to the gym
Fitness is not only about exercising, but it’s also a lifestyle. Therefore, other aspects such as your diet and mental health work together with exercise to guarantee an optimal state of the body.
The myth that fitness is just exercise, diminishes the importance of nutrition, which delays your intention of having a healthy body. Meaning, it’s completely useless to exercise if you don’t have a healthy diet.
The same way you start at the gym as a rookie and perform easier routines, you must also do the same with nutrition. Start slowly and change your eating habits for healthier ones, such as ditching fried food and eating more vegetables, fruits, and healthy proteins.
Your mind also plays a key role in the process. You must find the necessary motivation to face all of these changes and assimilate them in the best possible way. Keep in mind that every effort you make is worth it.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1984). Physical Activity, Exercise, and Physical Fitness: Definitions and Distinctions for Health-Related Research. Public Health Reports, 100(2), 126–131. https://doi.org/10.2307/20056429
- Guevara Ana. (2017). Programa de entrenamiento con pesas para mujeres | Muy Fitness. Retrieved from https://muyfitness.com/programa-entrenamiento-pesas-sobre_18178/
- Whitehurst, M. (2012). High-Intensity Interval Training. American Journal of Lifestyle Medicine, 6(5), 382–386. https://doi.org/10.1177/1559827612450262