Are you a woman looking to kickstart your fitness journey but feeling intimidated by the idea of hitting the gym? Do you find yourself lacking the confidence and motivation to begin your workout routine? You're not alone. Many women struggle to overcome the stigma associated with gyms and navigate the barriers that hinder their fitness ambitions. However, embarking on a gym workout journey can be empowering and transformative.
In this blog, we'll explore the world of gym workouts for women and provide you with the tips and guidance you need to jumpstart your fitness journey with confidence and enthusiasm. Let's break down the barriers together and embark on a fulfilling fitness adventure!
Table of Contents
- Which Workout Is Best For Girls In Gym?
- What Are The Best Workout Types For Women?
- How To Create A Gym Plan For Women?
- Expert’s Advice
- The Final Say
- FAQs
- References
Which Workout Is Best For Girls In The Gym?
Although so many workouts can be done in the gym, what is best suited for women? Well, here is a list of some of the best workouts for women:
1. Deadbug
It is the easiest and the most effective gym workout for women. This move engages the deep stabilising muscles of your core, lower back, and hips and teaches you how to keep your torso still while moving the rest of your body.
2. Clamshells
These are a great way to activate your glutes early in your workout, but they have benefits beyond that. They enhance your core strength, lower your back pain, prevent injuries, and improve overall health.
3. Bent-Over Row
Women who are looking for easy-to-do gym workouts should try bent-over rows in their exercise routine. It helps to improve their posture, so they should consider adding bent-over rows to their workouts to help their biceps, shoulders, forearms, and core.
4. Single Leg Deadlift
Another good gym workout for women includes a single-leg deadlift. These are great ways to work underdeveloped hamstrings, but doing the exercise on one leg throws you off balance, makes your core and glutes work faster, and addresses imbalances in your body.
5. Dumbbell Overhead Press
Lastly, these exercises are important to develop the upper body. This helps with everything from correcting hunched shoulders and bending over screens to everyday tasks like holding a baby. We focused on dumbbells, but you can easily substitute a barbell or kettlebell.
Also Read: Arm Exercises For Women With Workout Routine | ToneOpFit
What Are The Best Workout Types For Women?
Various types of workouts target different muscles of the body. Some of the best workout types for women are:
1. Stretching
This type of exercise improves blood flow and prepares the body for physical activity. It also enhances flexibility, makes movement easier, and reduces any chances of bodily injury.
2. Aerobic Exercise
This form of exercise is good for improving cardiovascular health and muscle tone. It includes easy-to-do activities such as walking, running, swimming, biking, dancing, rowing, and cross-country skiing.
3. Strength (Resistance) Exercises
It helps develop strength and flexibility. Both aerobic and strength exercises can improve balance.
Also Read: Thigh Workouts For Women To Enhance Definition | ToneOpFit
How To Create A Gym Plan For Women?
It is best to get a plan for a gym routine for weight loss and toning for females. So, here is a sample gym workout plan for beginner females to target fitness levels:
Day | Activity | Exercises | Sets/Reps |
Monday | Full Body Strength Training | 1. Squats 2. Push-ups3 . Bent Over Rows 4. Dumbbell Shoulder Press 5. Plank | 3 sets of 12 reps each |
Tuesday | Cardio and Abs | 1. Treadmill Running 2. Bicycle Crunches 3. Mountain Climbers 4. Russian Twists | 3 sets of 20 reps each |
Wednesday | Lower Body Strength Training | 1. Lunges 2. Deadlifts 3. Leg Press 4. Calf Raises 5. Glute Bridges | 3 sets of 12 reps |
Thursday | Cardio and Flexibility | 1. Elliptical Trainer 2. Static Stretching 3. Foam Rolling | 10 minutes |
Friday | Upper Body Strength Training | 1. Bench Press 2. Dumbbell Rows 3. Shoulder Lateral Raises 4. Bicep Curls 5. Tricep Dips | 3 sets of 10 reps |
Saturday | Active Recovery or Yoga | 1. Yoga Session or Light Stretching | 45-60 minutes |
Sunday | Rest Day | Rest and Relaxation | - |
Also Read: Try Oblique Exercises For Women With Benefits | ToneOpFit
Expert’s Advice
As an expert, I recommend engaging in these gym workouts for women. Following a gym routine for women and doing regular exercise gives your body good shape, strength, endurance and flexibility. They protect you from diseases and give you glowing skin, long hair and a healthy life.
Health Expert
Lavina Chauhan
The Final Say
Exercise is the most important thing you can do to stay healthy and slow the ageing process. It's important to make regular exercise a part of your life. You can improve your physical fitness by following the above-mentioned gym workouts for women and gym workout programs for females. Staying physically fit can increase an individual's life expectancy by up to two to three years. To learn more about workouts, visit ToneOp Fit.
FAQs
1. What should a woman do on the first day at the gym?
On the first day of the gym, you can do the following things:
- Spend the first 10 minutes moving your body.
- Cardio machines are a great place to start.
- Try walking or jogging on the treadmill or spinning your bike.
2. Can girls practice during certain times?
Exercising during your period can be an effective way to minimise common symptoms such as cramps, bloating and moodiness. You can engage in all types of exercise during your period, from lower-intensity exercises like walking and yoga to more strenuous activities like jogging.
References
- https://www-coachweb-com.translate.goog/exercises
- https://www-harpersbazaar-com.translate.goog/uk/beauty/fitness-wellbeing/a29648887/gym-workout/?
- https://www.womenshealthmag.com/uk/fitness/workouts/a707720/gym-workout/
- https://www.crunch.com.au/blog/workouts-exercise/best-workout-tips-for-female-beginners
- https://www.shape.com/fitness/workouts/10-best-exercises-women
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
