beginner gym workouts female

Beginner Gym Workouts Female

When starting out a task for the first time, there is always a high likelihood that the task will take more time and appear more challenging. The second time around, it may not be so anymore because you now have the experience and you’re beginning to get used to it. With time, you’ll start to enjoy it and you tend to complete it in less time. This is what a beginner gym workouts female routine feels like, but you have to pull yourself together and blast through it when such challenges face you. And in no time, you’ll begin to enjoy it as well as the results of your efforts.

What to Expect From Beginner Gym Workouts Female

First of all, you should prepare your mind to face some tough challenges both physically and mentally because it’s going to be all that and more. Resolve to keep going no matter how overwhelming and impossible it gets.

The next thing would be to have a clear idea of what your body looks like and what changes you want to see after a period of time – should be up to 3 months at least. with this, you’d know what types of exercises that are right for your goal. For instance, if you wish to shed some pounds, then you should go for a beginners gym workout female weight loss plan.

Finally, put your nutrition in order. You cannot eat whatever you feel like and expect to have great results from working out if at all. So, get a nutritionist to help you pick out the best foods that would help you achieve your fitness goals in the shortest time possible. Whatever you do, do not starve yourself and drink a lot of water.

Simple Cardio Workout Plan for Ladies

A proper female gym workout for beginners should involve all sort of training, including the cardio. Here is a rundown of what to expect.

Working out in a gym offers you an array of routines to choose from. You can split them into different days and work your way through them per week. Some of the equipment you’ll likely make use of include:

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

Always start with a low speed and then increase it to your preference. Each session should take between 10 to 15 minutes. With time, after you’ve gained a stronger cardiorespiratory system, then you can multiply your time per session by 2 or more.

How to do cardio with a stationary bike:

  • Get on the stationary bike and take about 5 minutes to get your body warmed up with simple weights at a low pace cycling
  • Cycle at a moderate speed for 120 seconds
  • Increase your speed of cycling in the following 3 minutes. Go all out here – go as fast as you possibly can and increase the resistance too
  • For a beginner gym workout plan female, it is important you reduce your speed to your regular moderate pace for another 120 seconds and then speed it up for another 3 minutes. Keep repeating it in this manner for about 20 minutes
  • Keep cycling but reduce your pace all the way down like when you’re warming up. This will help you catch your breath and relax a bit before going another round if need be.

Important tip: You may feel wasted after 20 minutes, but try to keep cycling but at a slower speed while you rest. This will make you more likely to go another round after 5 minutes, and also increase the intensity of the exercise.

Just to make things more balanced, your beginner gym workout routine female should involve a bit of strength training. This will help to build your bone density and increase your lean muscles. Some of the moves under this classification include:

  • Leg press
  • Back rows
  • Squats
  • Lunges
  • Planks
  • Leg press
  • Chest press
  • Deadlift
  • Bicycle crunches
  • Shoulder press
  • Assisted pull-ups
  • ETC

According to experts from the American Council on Exercise, beginner gym workout female weight loss does not have to be all about cardio. A little strength training goes a long way to help you shed some pounds as well as the density of your bones. You do not need to do all the moves every day. You can alternate them in the following order.

  • Monday – full body strength training
  • Tuesday – cardio
  • Wednesday – foam roller exercise
  • Thursday – cardio
  • Friday – full body strength training
  • Saturday – cardio
  • Sunday – rest

Wednesday should be for rest, but instead of doing nothing, you should do the simple and relaxing foam roller exercises to help suit your sore muscles. The beginner gym workout female was specifically designed with the female body in mind, so it may not work so well for men seeing as their bodies are different.