In recent years, there has been an increase in interest in weight loss, especially among women. But it would be best if you had proper guidance on how to start this. There should be a suitable trainer.
Similarly, there is no need to be afraid of going to the gym for the first time. A workout at the gym can be the starting point for a great day. Whether or not you know what you’re doing when you get there, it can be hard to hit the gym floor without worrying about what to do or where to go.
You will learn how to exercise safely to keep you free from injury or burnout. (This is also the case if you’re looking to upgrade your home gym and limited home gym equipment to a proper workout plan.) Since you’re a member of the bodybuilding center, make the most of your time with the expert bodybuilding trainers there. The gym staff is helpful and friendly, so you can learn anything about exercise and bodybuilding.
For those who find the thought of that first gym workout overwhelming, maybe you’ve lost track of the free weights you should be using or wondering how good long training is at the gym. Know that we are here to advise you.
As a beginner, how often should you exercise?
Set a goal to continue the exercise program for three months. Creating a long-term exercise routine is all about forming positive habits. It means giving your mind and body time to adjust to something new.
Each workout should last 45 minutes to 1 hour, and you should always leave 48 hours between workouts for rest and proper recovery. So a Monday-Wednesday-Friday routine works well for most people.
What equipment and exercises are best for female beginners?
Start slowly if you have never lifted weights or done any physical exercise. A good suggestion is to jump on the treadmill. You can start by strolling for 10-15 minutes. It will introduce you to heart disease & help you feel comfortable in the gym. It can be a little scary, especially if you see people already working with confidence!
If the treadmill is something you don’t know, ask someone or a training professional like a personal trainer. It’s essential to learn how to properly use any equipment at the gym, such as weight machines or cardio equipment so that you don’t hurt or injure yourself.
If cardio is overwhelming at first because it’s tiring or you don’t feel confident, you can start by setting up in a quiet gym area. In this case, it’s about getting familiar with the setting and the environment and being comfortable with yourself.
How much weight should you lift?
A beginner’s entire body workout plan for women
Try these nine steps as a 30-minute workout once a week.
- Do Three circuits, starting with exercise one and ending with exercise nine.
- Rest: Two minutes between each round (from one to nine).
- Focus: Burn the area you are working on and maximize the effects.
Dumbbell hip bridge
Benefits of this exercise: Glutes
- Sit on the floor with a box or bench behind you and a dumbbell over the bend in your hips (how much weight you go for should be informed by your goal and ability).
- Roll the bar over your hips, so your shoulder blades rest on the bench.
- Drive through the heels of your feet, pushing your hips up (shoulders and feet supporting you).
- Squeeze your glutes and stretch as high as possible. Hold for 5 seconds and then lower slowly. Do 20 repetitions.
Side note: If you don’t have a barbell, you can use a heavy dumbbell positioned horizontally across your waist instead.
Benefits of this exercise: abs
- Lie on your back with your arms towards the sky and your legs up and bent at 90 degrees.
- Slowly lower your right arm as you extend your left leg forward.
- Exhale, then gently return to the starting position and repeat, extending the right leg and lowering your left arm behind you. Lower the weight if your back is archer from the floor. Do ten repetitions per leg.
To top it off, grab a 6kg dumbbell.
3. Renegade row
Benefits of this exercise: abs, shoulders
- With a kettlebell in one hand, start in a high plank position, keeping your pelvis as stable as possible and lifting your hips.
- Swing your right arm back without twisting your shoulders, keeping your elbows connecting with your lats.
- End your wrists at your hips, then lower the kettlebell back to the floor.
- Repeat for ten repetitions, then switch sides.
4. Dumbbell lunge
This exercise benefits: the glutes, quads, hamstrings
- Stand holding a dumbbell in each hand.
- Step forwards into a lunge on your left leg. Hold for a beat.
- Push off your left leg to return to the starting position and repeat. Do ten reps per leg.
5. Romanian Deadlift
This exercise benefits: the core, hamstrings
- Hold a dumbbell in each hand, with your knees slightly bent, your back straight, and your core engaged.
- Hinging forward at the hips, keeping your upper back and arms straight, lower the dumbbells directly in front of your legs. Hold for 3 seconds, and then return to the starting position by squeezing your glutes and thrusting your hips forward (remember to keep your back straight). Do ten repetitions per leg.
6. Floor press
This exercise benefits: the shoulders, triceps
- Lie on your back and hold two dumbbells in each hand in front of your shoulders. Tuck your pelvis under and keep your core tight.
- Hold your wrists firmly and push the dumbbells overhead. Then return to the starting position. Do ten repetitions.
7. Goblet squat
Benefits of this exercise: Hip flexors, quads, lats, calves, glutes, hamstrings
- Hold a dumbbell overhead in front of your chest, below the elbows, with your feet hip-width apart.
- Push your hips back, keeping your back straight and torso forward, and bend at your knees, elbows brushing the inside of your knees. Hold for 3 seconds, then push yourself back up. That’s one agent. Do 20.
This illustration shows using kettlebells. Heavy dumbbells or kettlebells are both suitable for this exercise.
8. Russian twist with kettlebell
Benefits of this exercise: core, abs
- Sit on the floor with your ankles together. Grasp a kettlebell by the bottom with both hands. Twist your arms to one side so your torso drops, but your back remains straight, gripping the kettlebell tightly.
- Rotate the kettlebell as far as you can until it touches the floor. Engage your core and rotate back through the center and to the other side. Do ten repetitions.
9. Forearm plank
Benefits of this exercise: core, abs
- Place your forearms on the floor, elbows under your shoulders, fingers tucked in, and hips lifted so your body forms a straight line from your head to your feet.
- Engage your core (it should feel like you’re tensing) and hold for 30 seconds. Remember to keep your hips up, breathe, and avoid arching your back.
Ideal 7-Day Gym Diet Chart Plan
While calories and macronutrients are essential, the ideal gym diet must positively influence health. This diet is rich in vitamins and minerals, where all three macronutrients consume, and nutrient-sparse foods are restricted.
Meanwhile, let’s find a 7-day gym diet plan for you:
Gym Diet Plan Chart – Day 1
|Breakfast||Oats Banana Pancakes with Protein Shake|
|Lunch||Multigrain roti along with palak chicken and Avocado bell pepper salad|
|Dinner (Post-Workout)||Brown rice, peas, paneer curry, sprouts, vegetable salad.|
Gym Diet Plan Chart – Day 2
|Breakfast||Oatmeal with Greek Yogurt & Seasonal fruits Mango Juice|
|Lunch||Multigrain roti, fish curry, vegetable salad|
|Pre-Workout Snack||Toast with Jam|
|Dinner (Post-Workout)||Broken wheat khichdi along with carrot raita, egg white, and vegetable salad|
Gym Diet Plan Chart – Day 3
|Breakfast||Poached Eggs Whole Grain Toast Protein Shake|
|Lunch||Quinoa upma, chicken and broccoli salad|
|Pre-Workout Snack||Mixed Nuts & Dried Fruits|
|Dinner (Post-Workout)||Lean Beef and vegetable curry, brown rice, cucumber raita Baby Potatoes Chocolate Milk|
Gym Diet Plan Chart – Day 4
|Breakfast||Oatmeal with Honey Apple Juice|
|Lunch||Grilled Chicken Salad Whole Grain Bread|
|Pre-Workout Snack||Toast with Peanut Butter|
|Dinner (Post-Workout)||Methi Chicken Brown Rice Broccoli Protein Shake|
Gym Diet Plan Chart – Day 5
|Breakfast||Scrambled Egg Whole Grain Toast Smoothie|
|Lunch||Grilled chicken vegetable roti rolls Green Salad|
|Pre-Workout Snack||Mixed Nuts & Dried Fruits|
|Dinner (Post-Workout)||Chicken Stir Fry Spring Onion, Peppers & Broccoli Chocolate Milk|
Gym Diet Plan Chart – Day 6
|Breakfast||Oatmeal Whole Grain Toast Orange Juice|
|Lunch||Whole Grain Chicken Wrap Black Beans, Peppers & Greek Yogurt|
|Pre-Workout Snack||Apple with peanut butter|
|Dinner (Post-Workout)||Keema bhurji and multigrain rotilean Beef Mince Sweet Potato Protein Shake|
Gym Diet Plan Chart – Day 7
|Breakfast||Oatmeal with Nuts Smoothie|
|Lunch||Whole wheat pasta with chicken and Green Salad|
|Pre-Workout Snack||Granola or Cereal|
|Dinner (Post-Workout)||Fish curry, boiled green peas salad Brown Rice Garden Peas Milk|
Whether or not you want to invest in supplements is up to you. But they make progressing your workout plan for women a little easier.
Multivitamins and greens powder packs with nutrients that optimize your body’s functions. It makes it easier to gain muscle or burn fat.
Very few people consume all the nutrients they need daily. So these two supplements are great backups.
As mentioned in the meal plan, protein shakes make hitting your protein goal much more effortless. Protein is your best friend when it comes to body modification. So invest in a few powders to get an average of 25 grams of protein per 150 calories.
Finally, creatine is one of the most well-studied supplements out there. It will give you more energy and stamina in the gym and help you recover afterwards.
What to wear to a gym workout?
While everyone seems to have a different idea of what constitutes a home in the pants department, there are a few key considerations when it comes to finding the perfect gym workout leggings. Should they have handy pockets for locker keys and phones, end at or above the ankle, fasten with zips or be completely restrictive? The options are endless.
The way to determine the best leggings for you is to think about what you will use them. If the foundation of your gym routine is strength training, you’ll probably want to consider a pair of gym leggings. It is squat-proof and supportive, But if cardio is your thing, a couple of running leggings might be your steed instead.
After leggings, sports bras are an essential piece of kit for gym workouts for women. If you have DD+ breasts, you’ll need a sports bra for larger breasts to ensure you get the right level of support. There are also sports bras for running if treadmill intervals are more your jam. Whichever one you choose, make sure it fits well and minimizes bounce. Breasts can move up to 14 cm if exercise is unsupported, exacerbating sagging breasts and skin damage.
The best gym wear for you fits your budget and needs and is durable enough not to fall apart after one wash. A sweaty holy trinity, if you will.
Practice principles to help you reach your goals
There are many ways to train, and all of them can be useful depending on your goals.
No matter how you train, you can do some basic things to get the most out of your workouts.
- Pay attention to what you eat – if your goal is to lose fat, remember the basic principle of movement rather than consumption, this is the simple formula that many people complicate when it comes to losing weight. The foods you eat are also essential if you are training to gain muscle. For example, high protein foods can be indicated. And what you eat before and after your workout can help with performance and recovery.
- Think about your job – most people spend most of their day sitting. So when it comes to exercise, standing rather than sitting has multiple benefits and can help free up any areas that aren’t getting movement through the confines of your work.
- Warm Up Properly – When it comes to warming up your body at the start of training, movement-based (also known as dynamic) stretching is best. It means not sitting still or lowering your heart rate, for example, lunges, walking, simple yoga moves or anything that involves cardiovascular activity such as walking, cross training or stair master.
- Don’t forget to cool down – static/slow movements are best for this part of the workout. It’s an excellent opportunity to try and loosen up and release some of those tight areas you’ve been struggling to loosen up.
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