Beginner Gym Workout Plan for Women

Beginner Gym Workout Plan for Women

Starting a gym routine can be exciting and a bit daunting, but having a well-structured plan can make the process easier and more effective. This beginner workout plan is designed to build strength, improve cardiovascular fitness, and enhance overall health. The plan includes a mix of strength training and cardio exercises, focusing on different muscle groups each day.

Weekly Workout Schedule

• Day 1: Full Body Strength Training

• Day 2: Cardio and Core

• Day 3: Upper Body Strength Training

• Day 4: Rest or Active Recovery

• Day 5: Lower Body Strength Training

• Day 6: Cardio and Core

• Day 7: Rest

Day 1: Full Body Strength Training

Warm-Up: 5-10 minutes of light cardio (e.g., brisk walking or cycling)

Exercises:

1. Squats:

   • 3 sets of 12 reps

   • Use body weight or hold a light dumbbell in each hand.

2. Push-Ups:

   • 3 sets of 10 reps

   • Modify by doing them on your knees if necessary.

3. Bent-Over Dumbbell Rows:

   • 3 sets of 12 reps

   • Use light to moderate weights.

4. Dumbbell Shoulder Press:

   • 3 sets of 12 reps

   • Use light to moderate weights.

5. Plank:

   • 3 sets of 30 seconds hold

Cool Down: 5-10 minutes of stretching, focusing on the muscles worked.

Day 2: Cardio and Core

Warm-Up: 5-10 minutes of light cardio

Cardio:

• 20-30 minutes of moderate-intensity cardio (e.g., treadmill, elliptical, or cycling)

Core Exercises:

1. Bicycle Crunches:

   • 3 sets of 15 reps per side

2. Russian Twists:

   • 3 sets of 20 reps

   • Use a light medicine ball or dumbbell.

3. Leg Raises:

   • 3 sets of 15 reps

4. Mountain Climbers:

   • 3 sets of 20 reps per side

Cool Down: 5-10 minutes of stretching, focusing on the core muscles.

Day 3: Upper Body Strength Training

Warm-Up: 5-10 minutes of light cardio

Exercises:

1. Dumbbell Chest Press:

   • 3 sets of 12 reps

2. Lat Pulldowns:

   • 3 sets of 12 reps

   • Use a machine or resistance band.

3. Bicep Curls:

   • 3 sets of 12 reps

   • Use light to moderate weights.

4. Tricep Dips:

   • 3 sets of 10 reps

   • Use a bench or chair.

5. Dumbbell Lateral Raises:

   • 3 sets of 12 reps

Cool Down: 5-10 minutes of stretching, focusing on the upper body muscles.