Beginner Workout Routine For Women - How To Do 7 Easy Exercises
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| How To Workout Routine For Women Beginners – 7 Easy Exercises |
There is no need to feel afraid or worried if you are just starting to work out in the gym because you will start your exercise session from a light intensity. Only then will you gradually increase the intensity as your body adapts.
Initial fitness training for women should include cardio training to burn calories and develop a cardiorespiratory system and strength training to build muscle and bone density.
Apart from that, you also need to do static stretching regularly to increase and maintain body flexibility. The following is further explanation of fitness training in the gym for female beginners.
Beginner workout routine for women
1. Exercise portion
Women who are just starting out in fitness should schedule a portion of their workouts. Within a week it’s a good idea to do three cardio training and two strength training sessions.
Schedule cardio workouts on Mondays, Wednesdays, and Fridays, and strength training on Tuesdays and Thursdays.
This schedule can give your muscles time to rest and recover between sessions.
At the end of each weekly workout, try to spend about 10 to 15 minutes on a regular static stretching exercise.
2. Cardio exercise
If you do cardio training at the gym, you can choose a variety of cardio exercises that suit you. The average gym has a treadmill, elliptical machine, static bike, stair climbers and rower.
Each of these cardio machines allows you to start cardio training from a lower intensity.
For women over the age of 40 who naturally experience a natural decrease in bone density due to hormonal changes, it is a good idea to combine exercises that involve the legs such as a treadmill, elliptical machine, and stair climbers.
Start the 15 minute workout and gradually increase this duration as your cardiorespiratory system develops.
3. Strength training
Although women naturally have lower levels of muscle building hormone, strength training sessions are beneficial because they can effectively increase lean muscle.
In addition, it can accelerate the metabolic rate and form a healthy body composition and build strong bone density.
You can start this strength training by doing chest press, shoulder press, leg press, leg extensions, back rows, to crunches. Do it with a count of eight per set and practice up to 12 repetitions in each workout.
4. Flexibility exercises
This type of exercise will have a significant impact on body flexibility, for example reducing muscle tension, improving posture and ultimately reducing the risk of getting injured.
Stretching at the end of each training session is ideal because the muscles are warm. Static stretching makes your muscles lengthen and then holds that position for 15 to 30 seconds.
5. Bench press
This exercise is quite recommended for women just starting out in the gym. The tools needed are not difficult, you only need dumbbells or barbells to do bench press exercises.
This exercise is useful for training the upper body. And in bench press exercises, the muscles in the arms and chest will work optimally.
6. Squat exercise
To form good leg and butt muscles, squats are a must-do exercise for beginner women when working out. This exercise is done in a way like squatting backwards and then returning to a sitting position. Do this 3-4 sets of 8-12 reps each.
7. Deadlift
The last gym workout a beginner woman can do is the deadlift. This exercise is useful for strengthening the muscles in the core area and back of the waist. Deadlift can burn fat around the stomach.
Deadlifts are a little difficult to do and involve a lot of muscles in the abdominal area, so women who do deadlifts are advised to use a belt around the stomach.
And because deadlifts are quite difficult and strenuous exercises, you should only do this exercise twice a week at most.
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