Best Gym Workouts for Female Beginners

Whether you’re completely new to fitness training or coming back to the gym after a hiatus, crafting a workout plan that aligns with your goals, current fitness level, and overall well-being is critical for your success.

Our personal training team has curated this guide to the best gym workouts to increase a women’s health, strength, and confidence!

There are a number of reasons women would want to train differently from men, including:

Women’s unique hormonal fluctuations, including estrogen and progesterone, can affect metabolism, energy levels, and nutritional needs. These hormonal differences can also influence muscle mass, recovery time for certain training methods, and overall fat distribution.

Higher levels of testosterone in men equates to more muscle mass on average than women. Strength training can help women build muscle and improve their metabolism.

Because women generally have a lower base metabolic rate than men, they often need a more nuanced approach to their workouts.

Women are traditionally at higher risk of osteoporosis than men, also putting them at a higher risk for injuries. This is just one of the reasons why strength training is so critical for women, as it helps to both build muscle and increase bone density.

Try the following tips to give yourself your best shot at an incredible workout:

Be realistic about where you’re starting from. Begin with exercises – and weights – that match your fitness level. Shorter workout durations and lower intensity can help build endurance and avoid overexertion.

Give yourself your best shot at an incredible workout experience with these gym bag essentials: water bottle, towel, headphones, personal hygiene items, a post-workout snack, and most importantly, a positive attitude!

Before diving into your exercise routine, take the time to prepare your body. Stretching and warming up your muscles are essential steps to prevent injuries and enhance your muscle endurance. And a proper cooldown will signal your body to gradually slow down, helping to reset your heart rate to its normal pace and regulate blood flow.

For the best results, be sure to incorporate a mix of cardiovascular exercises (like walking, jogging, or cycling) and strength training. This will help you both build and maintain muscle as well as improve your overall health. Bonus points for adding in plenty of flexibility and active recovery workouts!

We recommend following up any intense workout with a post-workout snack to aid in recovery and replenish your body’s energy stores. A snack containing both protein and carbohydrates can support muscle repair and restore glycogen stores that were depleted during the workout. A post-workout snack will also help to prevent an energy crash before your next meal. A few snacks that travel well: a banana with peanut butter (try individual peanut or almond butter for convenience), protein shake or bar, or trail mix.

Oxygen is fuel for the muscles. Don’t deprive yourself of it when you need it the most. When engaging in aerobic exercises, pay close attention to your breathing patterns. Your breath should flow comfortably, even if it’s faster than your regular pace. If you experience difficulty breathing or any discomfort, pause and take a break. When lifting weights, the cardinal rule is to exhale while exerting your muscles (during your lifts) and inhale while coming back to your resting position. Time your breathing carefully so that you don’t overexert yourself.

Listening to music during your workout can indeed significantly enhance your workout. It boosts your endurance and acts as a mental motivator, encouraging more productive workouts. Music also serves as a beneficial distraction, helping alleviate any muscle fatigue you might feel, allowing you to push through your workouts more comfortably.

Below are a few of our favorite beginner workouts for women that can be done at home, in nature, or at the gym, depending on available equipment.

Treadmill Interval Workout

• Walk or jog for 20-30 seconds at a quickened pace
• Slow the pace for 30-60 seconds (or until heart rate lowers significantly)
• Repeat sequence for 10-20 total rounds
• Tip: In addition to speed, you can play with the incline on the treadmill, allowing you to get your heart rate up with less impact on your joints

Full Body Strength Training Workout

Perform 10-12 repetitions of each exercise. Complete the circuit 2-3 times.

• Goblet Squats:
  Hold a dumbbell close to your chest. With feet slightly wider than shoulder-width apart, lower into a squat, keeping your chest up. Push through your heels to return to a standing position.
• Dumbbell Bench Press:
  Lie on a bench with dumbbells in hand, palms facing forward. Slowly extend the dumbbells upward until your arms are fully extended, then slowly lower them back down.
• Bent-Over Rows:
  Standing with feet shoulder-width apart, hold dumbbells in front of thighs. Hinge at the hips, with a slight bend in the knees and back straight. Pull the dumbbells toward your hips, squeezing your shoulder blades together, then lower back down.
• Dumbbell Lunges:
  Holding dumbbells by your sides, step forward into a lunge, lowering until both knees are at a 90-degree angle. Come back to the starting position and alternate legs.

Upper Body Strength Training Workout

Perform 10-12 repetitions of each exercise. Complete the circuit 2-3 times.

• Dumbbell Shoulder Press:
  Hold dumbbells at shoulder height, palms facing forward. Push the weights upward until your arms are fully extended, then slowly lower them back to shoulder level.
• Dumbbell Bicep Curls:
  Stand with dumbbells extended down by your sides, palms facing forward. Curl the weights up toward your shoulders, then lower back down.
• Tricep Dips (using a bench or chair): Sit on the edge of the bench with hands gripping the edge. Lower yourself off the bench, supporting yourself with your arms, then push back up.
• Dumbbell Flyes:
  Lie on a bench with dumbbells directly above your chest. Lower the dumbbells out to the sides, maintaining a slight bend in your elbows, then bring them back up.

Lower Body Strength Training Workout

Perform 10-12 repetitions of each exercise. Complete the circuit 2-3 times.

• Dumbbell Sumo Squats:
  Hold a dumbbell with both hands vertically between your legs. Standing with feet wider than shoulder-width apart and toes turned out slightly, lower into a squat position. Return to your starting position.
• Dumbbell Deadlifts:
  Hold dumbbells in front of thighs with palms facing your body. Hinge at the hips, keeping your back flat, and lower the weights towards the ground. As you stand back up, engage your glutes and hamstrings.
• Russian Twists (with a dumbbell):
  Sitting on the floor with knees bent and feet lifted, hold a dumbbell with both hands and twist your torso from side to side, touching the ground on each side as you twist.
• Dumbbell Plank Rows:
  Start in a plank position with each hand holding a dumbbell. Pull one dumbbell up towards your hip, keeping your body stable. Alternate sides.

Jump Rope Interval Workout

• Jump rope for 20-30 seconds at a quickened pace.
• Rest 30-60 seconds (or until heart rate lowers significantly).
• Repeat sequence for 10-20 total rounds.

At-Home Full Body Strength Training Workout (No Equipment Needed)

Complete 3 rounds of the following:

• Bodyweight Squats: 10-12 reps
  Stand with feet hip-width apart, lowering into a squat by bending knees and pushing hips back. Return to starting position.
• Push-Ups (Modified or Full): 8-10 reps
  Start on knees or toes, with hands slightly wider than shoulder-width apart. Lower your body by bending elbows, then push back up.
• Glute Bridges
  Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips off the ground, squeezing your glutes and keeping your back straight, then lower back down.
• Mountain Climbers
  Begin in a plank position, alternating bringing your knees towards your chest in a running motion.
• Reverse Lunges
  Step back into a lunge with one leg, lowering your back knee towards the ground. Return to the starting position and switch legs.
• Planks: Hold for 20-30 seconds
  Hold a plank position on forearms and toes, maintaining a straight line from head to heels.

Cardio HIIT Workout

Perform each exercise for 30 seconds, with 10 seconds rest between exercises. Repeat the circuit 5-10 times, depending on desired workout time.

• High Knees:
  Run in place, lifting your knees as high as possible.
• Mountain Climbers:
  Begin in a plank position, alternating bringing your knees towards your chest in a running motion.
• Burpees (or Modified Burpees):
  From standing, squat down, kick legs back into a plank, do a push-up (optional), then jump back to standing.
• Jumping Jacks: Jump feet out while raising arms overhead, then back to starting position.

Abs & Stretch

Perform each exercise for 30 seconds, resting for 15 seconds between exercises. Complete the circuit 2-3 times.

• Plank:
  Hold a plank position on forearms or hands, maintaining a straight line from head to heels.
• Russian Twists:
  Sitting on the floor with knees bent and feet lifted, hold a dumbbell with both hands and twist your torso from side to side, touching the ground on each side as you twist.
• Leg Raises:
  Lie on your back and lift legs toward the ceiling, keeping them straight. Lower legs down without touching the floor and raise back up.
• Seated Forward Fold:
  Sit with legs extended, bend forward at the hips, reaching towards your feet.