{"id":40858,"date":"2022-02-03T01:24:10","date_gmt":"2022-02-03T01:24:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40858"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"womens-gym-workouts-for-beginners","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/","title":{"rendered":"Women&#8217;s Gym Workouts For Beginners: 7 Exercises For A Full Body Workout That Will Get You Results"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#What_Makes_A_Good_Beginners_Workout\" >What Makes A Good Beginners Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Keep_Your_Workouts_Simple\" >Keep Your Workouts Simple<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Prioritize_Form_Over_Everything_Else\" >Prioritize Form Over Everything Else<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Be_Consistent\" >Be Consistent<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Sample_Weekly_Workout_Routine\" >Sample Weekly Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Barbell_Hip_Bridge\" >Barbell Hip Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Dumbbell_Lunges\" >Dumbbell Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Goblet_Squats\" >Goblet Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Dumbbell_Bench_Press\" >Dumbbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Dumbbell_Russian_Twist\" >Dumbbell Russian Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Seated_Bicep_Curl\" >Seated Bicep Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Forearm_Planks\" >Forearm Planks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#How_Long_Should_A_Beginners_Workout_Be\" >How Long Should A Beginner&#8217;s Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#How_To_Increase_The_Intensity_Of_Your_Workouts\" >How To Increase The Intensity Of Your Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Lift_To_Failure\" >Lift To Failure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#Start_Using_Workout_Splits\" >Start Using Workout Splits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#The_Importance_Of_Diet_And_Nutrition\" >The Importance Of Diet And Nutrition<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Being a beginner at the gym can be intimidating. So many machines, so many people, and you have no clue where to start.\u00a0<\/span><span style=\"font-weight: 400;\">For most of us, the gym is a place we never go unless we have to, and we would rather do anything else than exercise in front of others. But what if we told you that you can have a womens gym workout for beginners that takes all the guesswork out of your time at the gym? <\/span><span style=\"font-weight: 400;\">Frequent exercise is really good for you. According to the National Institutes of Health, regular physical activity can reduce your risk for heart disease and other diseases, improve your mood and energy level, and even help you sleep better (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/real-life-benefits-exercise-and-physical-activity\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Here&#8217;s our super simple guide to starting the journey to a healthy lifestyle with women&#8217;s gym workouts for beginners.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_A_Good_Beginners_Workout\"><\/span><strong>What Makes A Good Beginners Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Because fitness is so trendy, you&#8217;ve probably been bombarded with loads of <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">workout advice<\/a> and plans. There are way too many different women&#8217;s gym workouts for beginners to try before finding the right fit for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In reality, there are only 3 qualities that make a good beginner workout. These are simplicity, good form, and consistency.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Keep_Your_Workouts_Simple\"><\/span><strong>Keep Your Workouts Simple<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a beginner, it&#8217;s normal to want to jump right into the deep end. Who wants to do simple workouts? If you think that doing 30 different exercises is better than just doing 1, you&#8217;re wrong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a mistake a lot of women make at the gym. They try too many new things at once and get overwhelmed. Before they know it, they have given up on their new workout plan. Remember, when you&#8217;re just starting out, simple is better!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s better to do a few exercises correctly than an endless list of incorrect exercises that are impossible to track. Doing workouts that are too complicated is the fastest way to lose motivation and remove you from your <a href=\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\">fitness program<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prioritize_Form_Over_Everything_Else\"><\/span><strong>Prioritize Form Over Everything Else<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Good form is your top priority (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/7-tips-for-a-safe-and-successful-strength-training-program\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You will never see results if you don&#8217;t have good form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you aren&#8217;t familiar with what proper form is, it simply means that you are performing each exercise with the right technique for maximum benefit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you know the correct form for each workout? The answer lies in knowing which muscle the exercise targets. Then, feel that muscle as you do the <a href=\"https:\/\/betterme.world\/articles\/easy-workouts-to-lose-weight\/\">exercise<\/a>. This process takes time to master, but like with most things practice makes perfect.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also look for demos from certified trainers, but make sure you aren&#8217;t looking at the newest hip workout that is only temporary.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Consistent\"><\/span><strong>Be Consistent<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re starting out, you might want to see quick progress. But the key to getting results is actually consistency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re starting out, your body just needs time to adjust to your new workout plan. Once it does, there will be noticeable changes in your strength and endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working out consistently 3-4 times a week will show better results than not working out at all. Remember, it&#8217;s all about consistency!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you know what makes for good women&#8217;s gym workouts for beginners, let&#8217;s take a look at a sample full body workout.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38879 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-1024x576.png\" alt=\"womens gym workouts for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\">Quarantine Workout Challenge To Get Back In Shape In No Time<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Weekly_Workout_Routine\"><\/span><strong>Sample Weekly Workout Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re just starting out, aim to lift weights 2-3 times a week. Go for a full body <a href=\"https:\/\/betterme.world\/articles\/resistance-band-chest-workout\/\">workout<\/a> to keep things simple. Once you&#8217;re confident with free weights or resistance machines, you may benefit from splitting your strength training into upper and lower body sessions or push and pull movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 workouts that target all your muscle groups for a proper full body workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Barbell_Hip_Bridge\"><\/span><strong>Barbell Hip Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets your glutes and hamstrings. While the hip bridge is a simple exercise, surprisingly few women do it correctly. Keep these tips in mind:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your upper back on the ground and hold a weight across your hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Position your feet shoulder-width apart and point your toes straight ahead\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift up using strength from your glutes and lower back muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Keep your spine in a neutral position throughout the lift\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold at the top for 5 seconds before lowering back to the starting position\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you want, you can do this exercise with just bodyweight. Starting out with only your weight helps you master the correct form. Then, you can add weights progressively as you get stronger and more confident.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Lunges\"><\/span><strong>Dumbbell Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets your legs, glutes, and hamstrings while also strengthening your core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to do lunges correctly:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet about hip-width apart or slightly wider\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lead with your chest so your head is up and back flat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the dumbbells on each side of you, with your shoulders straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward into a lunge on your left leg. Hold for a beat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your left leg to return to a standing position. Repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs and repeat the entire process.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Goblet_Squats\"><\/span><strong>Goblet Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This targets your hip flexors, quads, lats, calves, glutes, hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to correctly do squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the dumbbell with both hands right in front of your chest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and maintain a straight standing position\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Bend your knees to slowly lower your body into a squat. Keep your back flat at all times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the lowest part of the squat, gently tap the weight on the ground before pushing back up to a standing position.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can add weights to increase difficulty or just use bodyweight. If you&#8217;re doing this <a href=\"https:\/\/betterme.world\/articles\/how-effective-are-resistance-band-workouts\/\">exercise<\/a> regularly and want to challenge yourself, hold the squat for 10 seconds once you reach your maximum depth.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38836 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1024x576.png\" alt=\"womens gym workouts for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Bench_Press\"><\/span><strong>Dumbbell Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move targets your pectorals (chest), anterior (front) deltoids, and triceps.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet on the floor and the weight in front of you\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp it with both hands, keeping an elbow out to each side\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift it off the ground while taking care not to strain yourself.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At a 90-degree angle from your body, bring it up towards your face.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbell back to its starting position on top of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform these 3-4x for 8-12 reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can do this exercise with just your body weight if you&#8217;re just starting out. Just remember to start out with much lighter weights to reduce the risk of injury, especially if you&#8217;re working out with supervision. Again, the goal is to master form and technique before increasing weights or frequency.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Russian_Twist\"><\/span><strong>Dumbbell Russian Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise benefits your core and abs. A strong core is the foundation to any fitness regimen.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on your mat holding a weight with both hands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and lean back slightly while keeping your feet on the floor\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring the weight towards you while rotating at the waist to one of your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the weight back to center before twisting in the opposite direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Here&#8217;s a quick tip: Keep your shoulders square and don&#8217;t let your back touch the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides and do this for 4-6 reps. You can also repeat it up to three times holding heavier weights if you want more of a challenge.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38766 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Bicep_Curl\"><\/span><strong>Seated Bicep Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move works your biceps, forearms, shoulders, and upper back.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the bench holding a weight straight in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your elbows tucked at your side, slowly bring the dumbbell up towards your face.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower it back down to the starting position. Here&#8217;s where the form is key: Don&#8217;t lean back or let your elbows flare out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weight up and slowly lower it back down. Repeat this for 4 to 6 reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When you&#8217;re just starting out, you can also do just bodyweight curls if you don&#8217;t have any weights available. As with all the exercises, make sure your form is good before using heavier weights.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Forearm_Planks\"><\/span><strong>Forearm Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks are a great exercise for targeting core and abs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to do it correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself on your forearms, leaning your weight forward\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your elbows should be directly below your shoulders. Keep a straight line from the back of your head to the heels of your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for thirty seconds before slowly releasing.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you&#8217;re starting out, don&#8217;t worry about hitting 30 seconds yet. Just hold the plank for 10 seconds and rest before repeating.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/swim-workout-for-triathlon\/\">Swim Workout For Triathlon: The Ultimate Training Guide<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38765 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5828-1024x576.png\" alt=\"womens gym workouts for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5828.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5828-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5828.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5828.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_A_Beginners_Workout_Be\"><\/span><strong>How Long Should A Beginner&#8217;s Workout Be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good workout is not determined by how many minutes you&#8217;ve spent at the gym. It&#8217;s determined by the quality of your workout. A good workout should be efficient and target all major muscle groups (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01490-1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can spend hours at the gym, half of them on your phone. Or you could spend less than 45 minutes and get a truly effective <a href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\">workout<\/a>, without spending too much time on the phone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When deciding whether you had a good workout, think quality over quantity. Did you target the right muscles? Did you do enough reps? It&#8217;s okay to go a little longer, but you shouldn&#8217;t approach physical activity as a race.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Increase_The_Intensity_Of_Your_Workouts\"><\/span><strong>How To Increase The Intensity Of Your Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re consistent, you&#8217;ll soon be wanting a more intense or challenging <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">workout<\/a>. There are a few ways to achieve this:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><strong>Progressive Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don&#8217;t have to go from zero to 100 in the gym. Your body adapts quickly and requires more stimulus in order to produce results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start slow and use lighter weights at first. Gradually increase intensity by adding more weights or reps over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Confused? Don&#8217;t be! Try this: If you&#8217;ve been doing bicep curls at 12 pounds for a month now, it&#8217;s time to move up to 15 pounds.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lift_To_Failure\"><\/span><strong>Lift To Failure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to the gym, lift light weights. If you&#8217;ve been working out for a while, have a high-intensity weightlifting session at the end of your workout. This is referred to as lifting to failure (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2016.00010\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When performing a bench press, go as heavy as possible and stop just short of failure.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When going through the rest of your bodyweight exercises, don&#8217;t do too many reps.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These two techniques work well together and will help you to get results faster.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Using_Workout_Splits\"><\/span><strong>Start Using Workout Splits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As your workouts become more <a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\">intense<\/a>, you need to give your muscles time to recover and regrow. One way to do this is by splitting your workout routine over the course of a week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/#!po=40.4110\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you work out Monday through Friday, you could try one day on, one day off and so on. It&#8217;s important to give yourself enough recovery time in between intense workouts so that your muscles can grow and get stronger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try This: If you find your muscles need more recovery time, use a 3-days on, one-day off split.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also work out different muscle groups on different days so that you give your muscles the best possible chance to grow.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38716 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5762-1024x576.png\" alt=\"womens gym workouts for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5762.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5762-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5762.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5762.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_Of_Diet_And_Nutrition\"><\/span><strong>The Importance Of Diet And Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good diet that includes a lot of lean protein and healthy carbs is essential for getting results in the gym (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/food-as-fuel-before-during-and-after-workouts\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So if you&#8217;re just starting out, it&#8217;s vital that you listen to your body and eat well.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look for sources of lean protein such as turkey, chicken, fish, lean beef or beans.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include small amounts of complex carbs at every meal. Examples include oatmeal, potatoes, rice and whole wheat breads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include plenty of veggies in your diet as they are full of vitamins and fiber. You can also have them at any meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t try to restrict your calories or cut out food groups when you&#8217;re just starting out.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you gain more knowledge about your body, eating right will become second nature.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s far more important to be consistent in your workouts and fuel with nutritious foods than it is to limit the number of calories you eat in a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, rest well. We often underestimate the impact of sleep on our health and productivity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re exercising regularly, your body needs to recover well in order to get stronger. Aim for at least 7 hours of sleep per night (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4689288\/#!po=51.4151\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So there you have it-a simple,clear guide to follow as a newbie to the gym. Simply start slow, stay consistent, and make lifestyle changes to help you see results faster.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Include the elements above in your regimen and you&#8217;ll be on your way to a more fit, healthy body with a happy mind.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Womens_Gym_Workouts_For_Beginners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being a beginner at the gym can be intimidating. So many machines, so many people, and you have no clue where to start.\u00a0For most of us, the gym is a place we never go unless we have to, and we would rather do anything else than exercise in front of others. But what if we [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40860,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[130],"tags":[157,161,159],"coauthors":[122],"class_list":["post-40858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-women","tag-monday-workouts","tag-sunday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Women&#039;s Gym Workouts For Beginners: 7 Exercises For A Full Body Workout That Will Get You Results - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for womens \u2605 GYM WORKOUTS FOR BEGINNERS? \u27a4 Here is an expert-approved guide that will make you start and stick with a new fitness routine. Change your life today!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Women&#039;s Gym Workouts For Beginners: 7 Exercises For A Full Body Workout That Will Get You Results\" \/>\n<meta property=\"og:description\" content=\"Looking for womens \u2605 GYM WORKOUTS FOR BEGINNERS? \u27a4 Here is an expert-approved guide that will make you start and stick with a new fitness routine. Change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_556948054.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Women&#8217;s Gym Workouts For Beginners: 7 Exercises For A Full Body Workout That Will Get You Results\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/\"},\"wordCount\":2252,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_556948054.jpg\",\"keywords\":[\"Monday Workouts\",\"Sunday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"For Women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Being a beginner at the gym can be intimidating. So many machines, so many people, and you have no clue where to start.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">For most of us, the gym is a place we never go unless we have to, and we would rather do anything else than exercise in front of others. But what if we told you that you can have a womens gym workout for beginners that takes all the guesswork out of your time at the gym? <\/span><span style=\\\"font-weight: 400;\\\">Frequent exercise is really good for you. According to the National Institutes of Health, regular physical activity can reduce your risk for heart disease and other diseases, improve your mood and energy level, and even help you sleep better (<\/span><a href=\\\"https:\/\/www.nia.nih.gov\/health\/real-life-benefits-exercise-and-physical-activity\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Here's our super simple guide to starting the journey to a healthy lifestyle with women's gym workouts for beginners.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Makes A Good Beginners Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Because fitness is so trendy, you've probably been bombarded with loads of <a href=\\\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\\\">workout advice<\/a> and plans. There are way too many different women's gym workouts for beginners to try before finding the right fit for you.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In reality, there are only 3 qualities that make a good beginner workout. These are simplicity, good form, and consistency.\u00a0<\/span>\\r\\n<h3><strong>Keep Your Workouts Simple<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">As a beginner, it's normal to want to jump right into the deep end. Who wants to do simple workouts? If you think that doing 30 different exercises is better than just doing 1, you're wrong.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 4 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/\",\"name\":\"Women's Gym Workouts For Beginners: 7 Exercises For A Full Body Workout That Will Get You Results - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_556948054.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for womens \u2605 GYM WORKOUTS FOR BEGINNERS? \u27a4 Here is an expert-approved guide that will make you start and stick with a new fitness routine. 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Change your life today!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Women's Gym Workouts For Beginners: 7 Exercises For A Full Body Workout That Will Get You Results","og_description":"Looking for womens \u2605 GYM WORKOUTS FOR BEGINNERS? \u27a4 Here is an expert-approved guide that will make you start and stick with a new fitness routine. Change your life today!","og_url":"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_556948054.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Women&#8217;s Gym Workouts For Beginners: 7 Exercises For A Full Body Workout That Will Get You Results","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/"},"wordCount":2252,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/womens-gym-workouts-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_556948054.jpg","keywords":["Monday Workouts","Sunday Workouts","Wednesday Workouts"],"articleSection":["For Women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Being a beginner at the gym can be intimidating. So many machines, so many people, and you have no clue where to start.\u00a0<\/span><span style=\"font-weight: 400;\">For most of us, the gym is a place we never go unless we have to, and we would rather do anything else than exercise in front of others. But what if we told you that you can have a womens gym workout for beginners that takes all the guesswork out of your time at the gym? <\/span><span style=\"font-weight: 400;\">Frequent exercise is really good for you. According to the National Institutes of Health, regular physical activity can reduce your risk for heart disease and other diseases, improve your mood and energy level, and even help you sleep better (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/real-life-benefits-exercise-and-physical-activity\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Here's our super simple guide to starting the journey to a healthy lifestyle with women's gym workouts for beginners.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Makes A Good Beginners Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Because fitness is so trendy, you've probably been bombarded with loads of <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">workout advice<\/a> and plans. There are way too many different women's gym workouts for beginners to try before finding the right fit for you.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In reality, there are only 3 qualities that make a good beginner workout. These are simplicity, good form, and consistency.\u00a0<\/span>\r\n<h3><strong>Keep Your Workouts Simple<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">As a beginner, it's normal to want to jump right into the deep end. Who wants to do simple workouts? 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