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A beginning gym workout plan for women should include both cardio to burn calories and develop the cardiorespiratory system and strength training to build lean muscle and improve bone density.
In addition, you should aim to include regular bouts of static stretching after your workouts to improve and maintain your flexibility. So if you have no idea where to start, let us help! Here’s an outline of a beginner gym workout plan for women. Use it to build your own!
Beginner Gym Workout Plan for Women
Women just starting out should shoot for three cardio workouts and two strength-training sessions per week. So for example, you could schedule your week like this:
Monday: cardio
Tuesday: full-body strength training
Wednesday: cardio
Thursday: full-body strength training
Friday: cardio
Saturday: rest
Sunday: rest
This gym workout plan for women allows time for your muscles to heal and recover between sessions. If you can’t make it to the gym five days in a row, start out with just three days and combine your cardio and strength training in each session. Or stagger your rest days throughout the week.
At the end of each of your five weekly workouts, fit in a 10- to 15-minute static stretching routine (see below for more).
Read more: How to Start Working Out at the Gym
Beginner Cardio Workouts for Women
Doing cardio at the gym offers an array of different types of gym workout plans for women, so you can try them out and select the one you enjoy the most. Most facilities offer a wide variety of cardio machines including:
Treadmills
Elliptical machines
Stationary bikes
Recumbent bikes
Stair climbers
Rowers
Women older than 40, who see natural decreases in bone density because of hormonal changes, would do best to incorporate the machines that involve being on their feet, such as the treadmill, elliptical machines and stair climbers, as they will help to promote bone growth.
Each cardio machine allows you to begin at a low intensity or speed. Begin with 15-minute workouts, gradually increasing the duration as your cardiorespiratory system develops. Or try one of these two cardio workout routines for women