Women's Three Day Beginner Training Routine

It's normal to have doubts and questions about training if you are new to it. That's why, in this article, we will give you some advice and a three day training routine for women.
Women's Three Day Beginner Training Routine

Last update: 22 October, 2018

It’s never too late to start exercising, whether you do this at the gym, at home or at the park. Once you start, it’s essential not to give up and lose motivation. In this article, we offer you a three day beginner training routine for women. Welcome to the fitness world!

Before you start, here are some tips

It’s normal to have doubts and questions about training if you are new to it. That’s why, in this article, we will give you some advice and answer any questions that you may have. You can implement the following tips from the beginning of your three day training routine for women:

1. Repetitions and sets

Woman doing her routine at the gym.

When you begin working out, you’ll probably do between 8 to 12 repetitions of each exercise. It’s more important that you use the correct technique, rather than try to do everything quickly. As for the sets, you can start with three or four.

2. Rest

At this point, we have to mention two very important issues. Firstly, rest between sets of exercises -which should be between 30 and 60 seconds- and then each exercise (which should be one to two minutes before moving on to the next).

Secondly, let’s talk about rest days. In the beginning, we recommend that you exercise on alternate days: Monday, Wednesday, and Friday or Tuesday, Thursday and Saturday. Thus, the body has time to recover and heal damaged muscle fibers.

3. Weight

Progress is essential to achieving better results. Otherwise, the body ‘stagnates’ and does not change. During the first few weeks, do the exercises with just a small amount of weight , gradually increasing this amount (for example, up to 10 pounds per week).

4. Before and after

When you arrive at the gym or start exercising,  you’ll have to do a pre-warm up for 10 minutes, which will include cardio exercises. Preferred warm-ups include using a stationary bike. This will allow for greater oxygenation in your muscles and help you to eliminate fat.

At the end of the session, we advise you to take a few minutes to stretch completely, paying particular attention to the muscles that you used during your workout.  Thus, you’ll avoid aches, muscular contractions, cramps or typical discomforts. And your muscles will be ready for the next routine!

Three day beginner training routine for women: day one

On the first day in the gym (or at home if you have the right equipment), you will work out your legs. All exercises are performed for a maximum of 15 repetitions and four sets of each, must be completed.

The first day’s routine is composed of: machine extensions, squats, dumbbell split squats, sumo deadlifts, leg raises, and the treadmill.

Woman on a routine using the ab wheel.

Three day beginner routine for women: day two

In the second session, you’ll work your abs, chest, biceps, and triceps; that is, the upper front part of your body. It’s an ideal routine to allow you the time to recover from the leg routine! There are more exercises on day two, but they are shorter than on day one, therefore we can maintain the same number of repetitions (four) and sets (maximum of 15).

You will perform: partial chest flies with dumbbells, dips, bar curls, dumbbell hammer curls, lat pulldowns and Z-bar press.

Three day beginner routine for women: day three

For the third day, you’ll focus on your upper back, for example by doing, dorsal and back extensions. You’ll also include shoulder movements, an area that you haven’t worked on previous days. You can maintain the same number of repetitions and sets.

The exercises for this session are: front lat pulldowns, mid row exercises, bent over dumbbell rows, dumbbell bench press, lateral dumbbell raises, seated bent-over rear delt raises, leg raises, crunches, and back extensions.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.