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Ultimate Beginners Female Fitness Guide: With Free Workout Plan


Do you want a fitness program to get rid of that post-pregnancy bulging belly, to fight depression, or just to maintain an ideal body shape?

Relax! It is not only you but a large number of women (including me) who are struggling to have a perfect body.

But first, ask yourself why you want to do it? Secondly, tell yourself that once you make the decision, you will make it right!

If you are just fighting against belly fat without positive results, then check out my Ultimate Guide on How to Lose Belly Fat.

Positive self-talk and pre-determined goals are highly effective in attaining success.

I ask about all the WHYs every day about everything I do to stay motivated and on the track. Remember, it is the intrinsic motivation that has the power to turn around your fate altogether!

Although it can be very frustrating and intimidating to find the perfect fitness program in the first place, yet it will be worth all the efforts. On top of that, managing time to follow the fitness regimen is another chief concern for both mommies and working women.

Did you know that regular exercising can boost energy, help in weight loss, happier mood, improved memory, strong bones, and muscles and reduce chronic disease’s risk? Above all, it can help in having good skin for which we all wish. Don’t you?

This ultimate fitness guide will cover everything you need to know to have a sexier, healthier and leaner version of yourself:

Let’s move on to the workout, ladies!

Beginner Gym Workout Routines for Women:

Beginner Gym Workout Routines for WomenBeing a beginner to the gym might seem frightening to you, but trust me you don’t need to be intimidated at all.

Wondering why?

As taking baby steps always works to achieve something great in life, and so it will be in the gym.

More importantly, the beginners require taking the below-mentioned points into consideration when they are about to start a fitness program at the gym:

  • At an initial stage, you only need to do low-intensity workout in the gym. Then, there will be a gradual increase in it as with the adaptation of your body. In fact, the gym workout for beginners requires the inclusion of three workouts of cardio (of low-intensity) for burning calories as well as the development of the cardiorespiratory system.
  • Furthermore, it should also include bi-weekly sessions of strength training for bone density and for lean muscle building.
  • Taking enough rest is also essential for complete recovery and for going back in the gym with full potential. Bear in mind that going beyond your comfort zone is never advisable.

Here is a sample of the weekly gym workout plan for beginners.

Day Workout
Monday Cardio
Tuesday Strength Training of Full Body
Wednesday Cardio
Thursday Strength Training of Full Body
Friday Cardio
Saturday Have a Break
Sunday Have a Break

Beginner’s Cardio Workouts for Women

Adding cardio exercises, i.e. the movements that increase blood circulation as well as your rate of respiration and heart, in your fitness program is totally winning.

More interestingly, it can help you in achieving a younger-looking and healthier skin as per the findings of McMaster University. Now, that is really convincing to go for. Am I right ladies?

Now, you surely want to know the different cardio workouts to add to your fitness program? So, have a look below.

Different Cardio Workouts

Although there are endless cardio workout options for beginners, you can choose any one or a blend of those which suits your comfort level best. You will find a myriad of cardio machines at the gym with the inclusion of:

  • Recumbent bikes
  • Stationary bikes
  • Rowers
  • Stair climbers
  • Treadmills
  • Elliptical machine

Point to Remember: For females over forty years, doing stair climbers, elliptical machines and treadmill, is recommended as it could aid them in the promotion of bone growth. It is because a natural drop in bone density occurs in females at this age.

Notably, every cardio machine offers initiating workout at a low speed or intensity. Thus, start off with 15 minutes initially and then you can gradually increase the duration.

What’s more, here are two samples plans of cardio workout for all the newbies out there:

Beginner Cardio Workout Plan A:

Initially, you can start with a stationary bike for a low to moderate intensity interval training. Comprising of 30 minutes, this session switches between cycling at a regular pace and then cycling faster. In fact, this cardio workout is doable on any cardio machine by just switching your pace.

  • It includes a 5 minutes warm-up at low resistance and moderate speed.
  • Subsequently, do cycling for the next 2 minutes at a quicker pace. Well, keep this as your regular speed.
  • For a further 2 minutes, increase your pace. At this stage, you require cycling at your maximum maintainable fastest pace. In order to make it more challenging, you can intensify the resistance (only if you want).
  • Keep on alternating between regular pace and a fast pace each for 2 minutes. In case you want to push yourself through the intervals, you can alter the resistance between moderate and light.
  • Marking it up at 45 minutes, return to your warm-up rate and have a 5 minutes cooldown.

Beginner Cardio Workout Plan B:

If you want to improve your heart rate and shape your booty at the same time, Hill walking makes a perfect cardio workout for you. This cardio workout consumes about 45 minutes and is doable on other cardio machines with intensifying the resistance as well.

  • On a level treadmill, have a 3 minutes warm up at a normal rate.
  • Next, walk at a bit rapid pace for 2 minutes by making a 2% increase in the treadmill incline.
  • For the next 2 minutes, come back to a level incline for recovery. Start doing walk by maintaining a regular speed.
  • Then, for a further 2 minutes, make an increment of 4% in the incline and walk at a slightly rapid speed.
  • For the next 2 minutes, decrease the incline of about 2% and then walk by maintaining a regular speed.
  • Afterward, increase your pace by making a 6% increment in the incline for 2 minutes. Next, move back to an incline of 2% for walking at a normal speed.
  • For further 2 minutes, make an 8% increment in the incline so you could walk at a rapid pace. Then again, move back to an incline of 2% to walk at a normal speed.
  • Once again, increase your pace by making a 6% increment in the incline for 2 minutes.
  • Recover for the next 2 minutes by decreasing the incline to 2%. Once more, walk at a rapid pace for an additional 2 minutes by increasing the incline to 4%.
  • Return back to take a 2 minutes recovery.
  • Finally, return the incline to 0% and have a 3 minutes cooldown.

Beginner Strength Training for Women:

Strength training is inclusive of bodyweight exercises with the addition of dumbbells as well and there are endless options to choose from. On one hand, performing basic squat can improve your form, on the other hand, front lunges can work up your butt and leg’s muscles.

For the improved movement of your upper body, perform the single-arm dumbbell row. While bicep curls make a great isolation workout targeting your biceps. And, the list goes on and on.

Let’s know more about its benefits and a sample workout plan for beginners:

Strength Training Exercises for Women:

Strength Training Exercises for WomenDid you know that beginners should perform 8-12 reps sets of each strength training exercise at the gym? Well, why the American Council on Exercise recommended so is possibly due to numerous health benefits of strength training.

Captivatingly, strength training can aid in improving blood pressure, decreasing belly fat, managing and preventing type-two diabetes as well as management of chronic pain as per scientific researches. More interestingly, it can help in reversing signs of aging. Although strength training exercises are overwhelming at first glance, all these amazing benefits make it compelling enough to go for it.

Looking forward to how to begin? You can start it with any of the following as per your comfort level:

  • Shoulder press
  • Squats (weighted or body-weight)
  • Lunges
  • Chest press
  • Deadlifts
  • Assisted pull-ups (bands/machine)
  • Bicycle crunches
  • Planks
  • Leg extensions
  • Back rows
  • Step ups (body-weight or weighted)
  • Leg press
  • Leg curls

Upcoming are two sample Strength Training Workout plans for newbies.

Full-Body Strength Training Plan A:

You can perform 12-15 reps of every exercise twice in this 45 minutes workout plan. You need to select a weight to make the completion of the final few repetitions of every set challenging for the weighted exercises. Between every exercise, take a breather of about 30 seconds while taking a 60-sec breather between each set. Start with a 5 to 10 minutes warm up, low-intensity cardio and a bit of muscle stretching.

  • Bicycle crunches
  • Push-ups (regular or altered)
  • Squats (body-weight or weighted)
  • Shoulder press
  • Body-weight lunges
  • Dumbbell Rows
  • Lat pulldowns
  • Step ups (body-weight or weighted)

Full-Body Strength Training Workout-Plan B

The duration of all circuits of plan B’s workout is about 45 minutes. For interval an in one circuit, you need to do training for 45 seconds while taking a breather of 15 seconds. Then, take rest for about 2 minutes after completion of a circuit for recovery. Begin with a 5 to 10 minutes warm up and at the end do some stretches.

  • Wall Sit
  • Push-up
  • Triceps Dips
  • Plank
  • Glute bridges
  • Dumbbell Rows
  • Jumping jacks
  • Mountain climbers
  • Squats
  • Step-ups

Stretching Exercises for Beginners:

Stretching Exercises for BeginnersAs your muscles are now warm, it is ideal to end each beginner gym workout session by doing stretches. It can involve extending your muscles for around 15 to 30 seconds. Beginners can perform

  • Reclining Stretch
  • Standing Hip Flexor Stretch
  • Seated Head-toward-knee Stretch

As you progress in the gym, you can gradually opt for some of the best stretches for women including:

  • Standing Hamstring Stretch
  • Triceps Stretch
  • Cross-body Shoulder Stretch
  • Standing Quad Stretch
  • Bent-arm Wall Chest Stretch
  • Cobra
  • Downward Dog
  • Seated wide-legged Forward Fold

How Much Time in The Gym Is Too Much?

As per the American Heart Association, it is recommended to have 2 sessions of around 45 minutes of strength training every week and cardio workout of around 75-150 minutes.
In view of that, the beginners can do around 2 to 4 sessions of 45 minutes at the gym in one week.

Morning Stretches for Women

Since working females have to sit for long durations all through the day, they experience tightening in their glutes, lower back, and hamstrings. This is where regular sessions of static stretching can significantly improve your flexibility.

What’s more, it can get you an improved posture, decrease muscular tensions as well as injury risks.
So, the stretches that you can do in the morning for about 10 minutes can be:

  • Neck and Shoulder Stretch
  • Hamstring Stretch
  • Lying Side Quad Stretch
  • Reclining Spinal Twist
  • Upward Stretch

Workout for Beginner Women at Home:

Don’t worry if you can’t make it to the gym daily as you might be an at-home mommy. Or, perhaps taking a gym’s membership is out of your budget. Regardless of the reason, you can still become fit as a fiddle by doing one or a combination of these at-home exercises:

  • Bodyweight Squats
  • Push Ups
  • Jumping Jacks
  • Dumbbell Rows
  • Walking Lunges
  • Plank

Female Fitness at Home Workout:

Here is a sample of at-home fitness workout plan:

Workout Sets Reps
Overhead Press Squat 3 12
Front Raise Dumbbell Reverse Lunge 3 15
Dumbbell Deadlift to Row 3 12
Shoulder Taps 3 15
Squat Jacks 3 15
Renegade Row 3 12

Full Body Workout for Female Beginners at Home:

In case of at-home full body workout, I am mentioning only 3 exercises as they are beginner-friendly and easily doable also. Just give a total of 10 minutes to each of the below-mentioned intense workouts and there you go:

Workout Sets Reps
Plank Bounces 3 25
Angled Knee Push-ups 3 15
Forward Jumps 3 15

All of these at-home workouts are equal parts effective in maintaining your body shape. However, all it requires is a determined and persisting soul.

Wrapping It Up:

No matter if you do the workout at the gym or at home, you need to be persistent and passionate about it. Don’t forget to take rest meanwhile your fitness program otherwise “Haste makes Waste”.

I hope you don’t intimidate now to start your fitness program as you only need to keep it at low-intensity in the first place. Trust me, I never feel tired for a single minute after the workout due to proper stretching and cool down sessions. Having muscle spasms is never a question!

Isn’t attaining your fitness goals less painful and more rewarding? Then, make a decision and prove it right!



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