Here we designed this beginner gym as a workout guide for all the strong ladies out there. This program is designed to cater to your needs as a woman, especially those who would like to tone their body. We make sure to have a special focus on the thighs and lower back strength in this guide. Let’s get started now with the following easy steps to begin your road to fitness.
Start with warming up. To warm up for a gym workout, beginners can start with 5 minutes each of walking, jogging, and jumping jacks. Follow this with 5 minutes of dynamic stretches targeting the muscles used in the workout. This helps prepare the body for activity and reduces injury risk.
1. Seated Leg Press (10 reps x 3 sets):
After warming up, start with seated leg press movements. It’s quite a simple exercise to begin with and great for lower-body strengthening.
- Take your position on the machine by resting your feet on the platform with your shoulders aligned.
- Extend the weight away from you with straight legs and then lower it back to the starting point.
- This exercise works your quadriceps (the front thigh muscles) and gluteus as well.
2. Seated Shoulder Press (10 reps x 3 sets):
- Sit with a barbell placed on your thighs, on a bench.
- Use an overhand grip, a bit wider than shoulder-width, and hold the barbell.
- Work up, push the barbell overhead until your arms are straight, and then return it to its original position.
- This exercise targets your shoulders and triceps (back of the upper arm).
3. Close-Grip Lat Pulldown (10 reps x 3 sets):
- Start by sitting and grab the bar with a narrow grip (i.e., closer together than the width of your shoulder).
- You may do this by slowly pulling the bar to the bottom of your ribcage, ensuring that your elbows remain close to your body.
- You should initially lower the bar until it reaches the horizontal position.
- The pull-up hits two of the biggest arm muscles: the wide attachment of the lats (back muscles) and the front of the upper arm.
4. Bodyweight Lunges (10 reps x 3 sets):
- Stand in a position with your legs placed firmly apart, with your feet shoulder-width apart.
- Bring your leading foot forward by bending down, and let your trailing knee be close to the ground.
- Bring the other leg up again to your hands and get down to the starting position once again, this time with your other leg.
- You are to work on three muscles: glutes, quads, and hamstrings (back of the thigh) with this exercise.
5. Full/Kneeling Press Ups (10 reps x 3 sets):
- Begin in a plank position with your hands shoulder-width apart.
- Drop your hips to the ground, appearing as if your chest is running into the floor, and keep your elbows close to your body.
- Return yourself to the starting position, standing in an upright posture.
- If press-ups on the knees are too challenging, you can either use a chair for support or start with kneeling press-ups by placing your knees on the ground.
- With this move, you can work on your chest and the back of your upper arms, as well as your shoulders.
6. Plank (30 secs x 3):
Now it's time for some plank, baby; here is how to do it
- Begin with a strong high plank stance with your hands placed slightly wider than your shoulders.
- Put yourself in this position and point both your legs outwards while keeping your back straight and core engaged for 30 seconds.
- This workout mainly depends on your core muscles, including your abs, obliques, and back muscles, which all work together to engage your body.
7. Leg Raises (10 reps x 3 sets):
- Put your back on and stretch your legs. Rest your hands under your buttocks.
- Change the position of your legs from 90 degrees to parallel with the ground, and then go gently back down.
- It is an exercise by which you work out your lower abs as well as hip flexors.
8. Cool Down:
Now, it's time to give your body a rest. You can do this by taking a 5-minute walk on the treadmill at a very slow, easy pace. This allows your body to gradually adjust to lower levels of exertion. Next, spend 5-10 minutes doing some static stretching. For your quads, grab your ankle and gently pull your heel towards your glutes. Hold for 30 seconds on each side.
Stretch your hamstrings next by sitting with one leg straight out in front of you. Lean forward at the hips to feel a pull in the backs of your thighs. For calves, stand tall with one leg slightly in front of the other, with your back leg bent. Slowly lean into the stretch, keeping it below discomfort.
Your shoulders may feel tight, so press your palms together behind your back and gently lean backwards. Hold for 30 seconds. Finishing stretches are important to cool muscles down properly. Be sure to drink some water as well to rehydrate after your workout. Taking the time now prevents soreness later!
Stick to your workout routine and record your data before and after each session. You can also record your workout to check for any incorrect movements. Adjust your workout plan according to your own situation, and you'll surely achieve the physique you desire.
