December 29


The Ultimate Beginner Gym Workout Routine For Women

The internet is vast, and If you’re a beginner looking for the best gym workout for women, you likely feel lost and confused.

Every website tells you to perform a different set of exercises. Every website has different and, sometimes, contradictory information. So, what are you supposed to do? 

We’re here with the answer!

We bring you a general workout routine that you can customize as per your preference. You are more likely to commit to a workout routine that you enjoy, right? 

But first, let’s answer a few important questions. 

How To Start Working Out When You’re A Beginner

woman gym exercise

Most beginners struggle with starting a workout routine. So, before we create the perfect workout routine, let’s look at how you can start working out.

1. Start Slow

Always take small steps to begin your workout journey. Slowly increase the intensity, frequency, and duration as your body adapts to the stress of the routine. Otherwise, you will just burn out without completing even a week. 

2. Make A Plan and Be Consistent

Create a personalized workout routine that you feel comfortable with. Pick the perfect day, time, type of exercise, equipment, travel time if you’re joining a gym, etc. Keeping the workout plan diverse and full of activities you enjoy can be a good strategy to become consistent. 

3. Never Overthink

We all have this habit of thinking about the nitty gritty. But, if you keep thinking about these small matters, you will never be able to begin your transformation journey. There’s no reason to put off workouts. So, just get on with it, and you will figure out the rest. 

How To Pick The Right Women’s Workout Routine Gym Or Home

Before building a workout routine, ask yourself a few questions. Answering these questions can help you identify your fitness goals, preferences, and limitations, making creating a suitable workout routine easier. 

    Get the latest exercise types, equipment reviews, fitness tips and exclusive offers to help you on your fitness journey.

    What Are Your Fitness Goals? 

    Do you want to lose some weight, build body strength, tone your shape, improve your endurance, or do something else? Define your fitness goals before you begin. 

    What Types of Physical Activities Do You Enjoy? 

    While creating a gym female workout plan, choosing workouts that you enjoy is important. It will ensure you stick with them over time.

    How Much Time Do You Have Available For Exercise? 

    Can you work out for short periods of time throughout your day or you can make time for just a single hour-long session? This will help determine how long and often you should be working out.

    Do You Have Any Physical Limitations or Injuries That You Need To Consider? 

    Many people have existing health conditions or injuries. If that’s the case with you, choosing safe and appropriate workouts for your body is important.

    Do You Need Any Specialized Equipment or Facilities To Do The Workouts You Have In Mind? 

    If you plan on doing exercises that require gym equipment or a pool, for example, you will need to ensure that you have access to these facilities.

    How Much Support and Guidance Do You Need To Stay On Track With Your Workouts? 

    If you are new, work with a personal trainer or exercise coach to help you create a plan and stay motivated.

    A Good Place To Start For Most People: Full Body Workouts

    gym exercise

    Full-body workouts are better for most people because they provide comprehensive, balanced, and efficient exercise.

    These workouts typically involve a combination of exercises that target all the major muscle groups in the body, including the arms, legs, chest, back, and core. This type of training can provide several benefits, including:

    Improved Overall Fitness 

    Full-body workouts can help improve your strength, endurance, flexibility, and cardiovascular health. This can make it easier to perform routine activities, like carrying groceries or playing with your children. It can also reduce your risk of chronic diseases.

    Increased Muscle Tone

    By working with all major muscle groups, full-body workouts can help you build lean muscle mass and improve your body composition. This can lead to a more toned and shapely appearance and help you burn more calories at rest.

    Better Coordination and Balance

    Full-body workouts often involve exercises that require coordination and balance, such as lunges or push-ups. These exercises can help improve your coordination and balance, reducing your risk of falls and injuries.


    Full-body workouts are efficient, allowing you to work for multiple muscle groups simultaneously. This means you can benefit from a shorter training session, which can be more convenient for busy women.

    Picking The Right Gym or Studio

    gym studio

    When choosing a gym or studio, there are several factors that women should consider to ensure they find the perfect fit for their needs and preferences. For instance: 

    • Location
    • Hours of Operation
    • Range of Equipment and facilities
    • Classes and personal training
    • Atmosphere and culture

    A good beginner workout routine for women might include a mix of low-impact cardio, strength training, and flexibility exercises. This routine can help you improve your overall fitness, build strength and endurance, and reduce your risk of injury.

    Usually, a gym workout routine for women’s weight loss includes a lot of cardio. For cardio, try activities such as walking, swimming, or cycling. Start with short sessions and gradually increase the intensity and duration as you get stronger.

    You can do bodyweight exercises for strength training, such as push-ups, squats, and lunges, or use resistance bands or dumbbells. These are great for women’s full-body gym workout routines

    For flexibility, you can do stretches for your major muscle groups, such as your arms, legs, and back. You can also try yoga or pilates, which can help improve your balance, coordination, and flexibility.

    Listen to your body. Don’t push yourself too hard when starting out. Start with easier workouts and gradually increase the duration and intensity over time.

    You can also consult a fitness professional, such as a personal trainer or exercise coach, who can help you create a personalized workout plan that is right for you.

    Sample Gym Workout Plan For Beginners Female

    Here is a sample beginner workout routine for women:

    Warm-Up: Start with 5 to 10 minutes of light cardio. This can be walking or jogging in place to get your blood flowing and prepare your body for exercise.

    Strength Training: Do 1 to 2 sets of 8 to 12 reps of bodyweight exercises. These can be squats, lunges, push-ups, and crunches. Rest for 30-60 seconds between every two sets.

    Cardio: Do 20 to 30 minutes of low-impact cardio, such as walking, swimming, or cycling. You can also go dancing, running the stairs or jumping ropes

    Flexibility: Finish with 5 to 10 minutes of stretching, focusing on your major muscle groups, such as your arms, legs, and back.

    Cool-Down: While your body can cool down on its own, some yoga poses can help you loosen up your tight muscles. Try any of these for 5 to 10 minutes: 

    • Seated heart opener
    • Cat-cow
    • Downward facing dog
    • Lunging hip flexor stretch
    • Pigeon pose
    • Thread the needle
    • Child’s pose

    This routine can be done 3 to 4 times every week, with at least one rest day between two workout days. As you get strong, you can increase the duration, intensity, and number of reps of your exercises.

    You can also add more challenging workouts, like running or weight lifting, to continue progressing and improving your fitness.

    Pro Tip: Variety is the spice of life. Therefore, add some variety to your workouts as well. The more variety you have, the more fun your workouts will be, and the more likely you will stick with them.

    You can add other activities to your workout routine, like kickboxing, dancing, yoga, CrossFit, pilates, climbing, etc. 


    What Types of Exercises Should I Do? 

    A good gym workout routine for women contains a mix of strength training, cardio, and flexibility exercises. Strength training exercises, such as weight lifting or bodyweight exercises, can help build lean muscle mass and improve strength and endurance.

    Cardio exercises like walking, running, or cycling can help improve your cardiovascular health and burn calories. Flexibility exercises, such as stretching or yoga, can help improve your range of motion and reduce your risk of injury.

    How Often Should I Work Out? 

    It is generally recommended that adults should get 150 minutes (at least) of moderate, or 75 minutes of vigorous aerobic activity, every week. You can spread it over several days, with at least one rest day in between.

    What Should I Wear To The Gym? 

    When working out at the gym, wearing comfortable, breathable, and supportive clothing is important. This might include a pair of athletic shoes, moisture-wicking socks, and a comfortable shirt, shorts, or pants.

    Avoid wearing too loose or baggy clothes, as this can get in the way of your movements. You may also bring a towel, water bottle, and a bag to store your belongings.

    What If I Feel Self-Conscious or Intimidated At The Gym? 

    Feeling self-conscious or intimidated when starting a new workout routine is normal, especially if you’re new. Remind yourself that everyone else at the gym is there to improve their health and fitness and that no one is judging you.

    Another good solution is working out when the gym is less crowded or joining a gym that offers a supportive and inclusive atmosphere.

    Consider working with a personal trainer or joining a group class, which can provide guidance, support, and a sense of community.