Workout Plan for Female Beginners

Female Workout Plan for Beginners

Feeling clueless standing at the entrance of your gym? This is a common situation every female beginner at the gym faces. If you are a woman willing to work out and hit your goals finding the correct workout schedule is an acute necessity.

Gyms these days are stuffed with guys who are too indulged in working out seeming they would crush everything that comes near them. Finding the trainer and approaching him/her for guidance involves a lot of hassle. But, this is nothing to worry as FemalesEra is here to bring the Best Women Workout and Women Fitness Routine.  Just take a step away from the illusion and you are ready to go.

Beginners Workout Tips for Women

If you are pregnant you may read our Pregnancy Workout Guidelines for women. We also offer a special Weight Loss Schedule to Make You Look Great.  Continue reading to find the best workouts tips for beginner women.

Keep your Workout Regimen Simple

At first, you need to start small. Some females stress their muscles too much on the same day and so are unable to visit the gym the next day. You need to understand that your body is no adapted to weight lifting. Even basic exercise such as a plank or lat pulldown would affect your muscles. Keep it simple till you gradually get used to advanced workout programs.

The best thing while being on a beginner workout program is that you can track your progress and gain motivation out of you. Once you get self-reinforcement you are a step closer to your fitness goal.

Stay in your Comfort Zone

Females who are new at the Gym are often super motivated and they perform repetitions till failure and sometimes workout with an extremely challenging weight. Hitting the gym beyond your comfort zone hampers your progress, as muscles are worn out and take much time to repair. Sometimes working too hard at the gym might bring in negative feelings and you may lose motivation.

Leaving the gym you must be excited for the next day instead of walking out tired and stressed.  FemalesEra recommends you to workout without pushing your body to the extreme.

Focus on Learning the Correct Form

When you are new to the gym lifting heavy is not a necessity. Instead, you must provide attention to learning the correct form of exercise. Do not push yourself towards lifting a challenging weight, just keep calm and ensure that you are hitting every set and rep perfectly.

If your gym possesses the machines that guide you through the proper form of the exercise it is great. Despite the accuracy of the machines, there are some hacks that you must know.

Ensure that you press your back against the seat or back pad. While performing a leg extension exercise or triceps press down do your stretch out your legs or arms more than required as it may cause injuries.

Rest is the Key

Sleep and rest is the key to progress. When you work out your muscle tissues are broken and they repair with the perfect combination of diet and rest. However, some women ignore this part and so are unable to get the desired results.

If you are a beginner take a day’s rest between your weightlifting sessions. Starters usually have a weak recovery system so it is best that you skip a day’s work out if your muscles are paining and sore.

The Beginner Workout Schedule

The workout plan available at FemalesEra claims to find benefits within 4 weeks. Just follow our workout plan and tips and stay fit!


  • Stretching for 10-15 minutes (might include cross-fit moves, backstretch forward hang, and neck rotation)
  • Cardio Workout- Treadmill for 15 minutes at a medium pace or elliptical machine
  • Strength Session- Chess press (2 sets of 8-10 reps)
  • Seated Cable Rows (2 sets of 8-10 reps)


Rest Day


  • Stretching Exercises- 15 minutes
  • Seated Leg Curl (3 sets of 8-10 reps)
  • Leg Extensions (3 sets of 10 reps)
  • Seated Cable Rows (2 sets of 10 reps)
  • Pull-ups (2 sets of 15 reps)


Rest Day


  • 15-minute warm-up session
  • Triceps Pushdown (2 sets of 15 reps)
  • Barbell Bench Press (2 sets of 10 reps)
  • Leg Press (2 sets of 10 reps)
  • Barbell Shoulder Press (2 sets of 8 reps)
  • Decline Crunch (2 sets of 8-10 reps)


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