beginner gym workout female

Beginner gym workout female must know

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beginner gym workout female
The following further explains fitness training in the gym for female beginners.

You don’t need to worry about those just starting to fit in the gym because you are a beginner gym workout female who will start the training session with light intensity.

Only then will you gradually increase the power when your body can adapt.

Beginner gym workout females should include cardio exercises to burn calories and develop a cardiorespiratory system and strength training to build muscle and bone density.

In addition, you should also regularly do static stretching to improve and maintain body flexibility.

The following further explains fitness training in the gym for female beginners.

Exercise portion for beginner

Beginner gym workout females must schedule the quantity of their workout. You should do three cardio exercises and two strength-training sessions in a week.

Schedule cardio on Mondays, Wednesdays, and Fridays, and strength training on Tuesdays and Thursdays. This schedule can give your muscles time to rest and recuperate between sessions.

At the end of each weekly workout, try to spend about 10 to 15 minutes on a regular static stretching exercise.

Cardio workout

If you do cardio at the gym, you can choose various cardio exercises that suit you or you like. The average gym has a treadmill, elliptical machine, stationary bike, and stair climbers to rowers.

Each cardio machine allows you to start your cardio workout at a lower intensity.

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Beginner workout female over 40 years of age naturally has experienced a natural decrease in bone density due to hormonal changes.

Combining exercises involving the legs such as a treadmill, elliptical machine, and stair climbers is better.

Start with 15 minutes of exercise and gradually increase this duration as your cardiorespiratory system develops.

Strength training

Although females naturally have lower levels of the muscle-building hormone, strength training or strength sessions are beneficial because they can effectively increase lean muscle.

In addition, it can accelerate the rate of metabolism, form a healthy body composition, and build strong bone density.

You can start this strength training by doing chest presses, shoulder presses, leg presses, leg extensions, back rows, to crunches.

Perform with eight counts per set and practice up to 12 repetitions in each exercise.

Flexibility training

Beginner gym workout female when doing this type of exercise will significantly impact body flexibility, for example, reducing muscle tension and improving body posture, ultimately reducing the risk of injury.

Stretching at the end of each training session is ideal because the muscles are warm. Static stretching makes your muscles lengthen and holds the position for 15 to 30 seconds.

Bench press

Barbell bench press

For beginner gym workout females, this exercise is recommended for females just starting to exercise. The tools needed are not complicated. You only need dumbbells or barbells to do bench press exercises.

This exercise helps train the upper body. And in the bench press exercise, the muscles in the arms and chest will work optimally.

Squat workout

Squats are a must-do exercise for beginner females in fitness to build good leg and buttocks muscles.

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Low impact cardio only 10 minutes workout

This exercise included squatting back and returning to a sitting position. Do this for 3-4 sets, each group consisting of 8-12 repetitions.


The last gym fitness exercise for the beginner gym workout female is the deadlift. This exercise helps strengthen the muscles in the core and back waist area. The deadlift can burn fat around the stomach.

Deadlifts are a bit difficult to do and involve a lot of muscles in the abdominal area.

Those females who do deadlift exercises use a belt around the stomach. And because the deadlift is a relatively strenuous and challenging exercise, you can only do this exercise at most twice a week.

So, those are what gym workout beginners females should pay attention to.

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