Beginner Gym Workouts for a Female


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To make things easier for you, we’ve listed some easy beginner gym workout routines that you can try. As always, if you’re not feeling confident, seek help from one of our friendly Crunch staff members or our personal trainers who can guide you in the right direction.

Depending on what your goals and fitness levels are will determine what will suit you best. These suggestions should be used as a guide.

Cardio workout routines for beginners

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  • You can try treadmills, elliptical machines, stationary bikes, the stair climbers and rowers. Each of these machines can start on a low-intensity setting so that you can get familiar with them first.
  • Begin with 15 minutes of cardio and then when you’re comfortable, start gradually increasing the time as well as the intensity.
  • For women who are older than 40, it’s natural for your bone density to decrease due to hormonal changes. Cardio exercise is fantastic to promote bone growth because you’re on your feet.

Beginner strength training routines

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  • A full body workout routine can comprise of shoulder presses, back rows, leg curls, crunches, chest presses and leg presses. These are basic starter exercises, consult with a personal trainer if you’re unsure how to do them.
  • To start with, female beginners should try to perform 2-3 sets with 8-10 repetitions. Definitely start with light weights so that you can build into heavier weights.
  • Women naturally possess lower levels of muscle-building hormones so weight training is fantastic because it helps increase muscle, speeds your metabolic rate and helps with bone density.
  • At the end of your workout, don’t forget to do some stretching. Especially if you sit at a desk all day, your muscles can become tight. Performing stretches after a workout is ideal because by then, your muscles would have warmed up already.

How Many Days Should I Workout?

Many people start going to the gym for a number of different reasons. The most important thing to remember is that consistency is key. For any beginner forming a regular gym routine or habit is really vital to keeping up with your fitness goals. Pick a time that is realistic for you to go whether it is in the morning before work, lunchtime or after work. If you’re a busy person, making time for the gym is critical to sticking to your fitness goals.

What Equipment And Exercises Are Best For Women Beginners?

If you’ve never picked up weights or done any form of physical exercise, start slow. A great suggestion is to jump onto the treadmill. You can start by doing a slow walk for 10-15 mins which will introduce yourself to cardio. This will help you ease yourself at the gym, especially if you see people who are confident working out already, it can be a little scary!

If the treadmill is something you’re not familiar with, ask someone or a trained professional like a personal trainer. Properly learning how to use any equipment at the gym, like weight machines or any of the cardio equipment, is important so that you don’t hurt or injure yourself.

If cardio is something that is too much at first because it’s tiring or you don’t have the confidence, you can start by setting yourself up in a quiet area of the gym and do some stretches. At this point, it’s about getting familiar with the setting, the environment and being relaxed with yourself.

Keep these factors in mind before starting your workout at a gym.

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