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Beginner Workout Routine For Women

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If you have never really exercised or it has been a long time since you last exercised, you are not alone.

According to the U.S. Department of Health & Human Services, 80.2 million people aged six and older are physically inactive in the United States. And only one in three adults receive the recommended amount of physical activity each week (1).

If you are feeling a bit lost and intimated by the idea of exercising, not to worry. We have some helpful tips here that will get you easily started, and you will be doing more advanced routines in no time!

How Do You Start Working Out?

Now, where to start? Stick to these simple rules and exercising will become much easier.

1. Stick to a routine schedule

We are all creatures of habit, and that is why it is important to make exercising a habit. The easiest way to do that is to stick to a regular exercise schedule.

The fact that you exercise regularly is more important than the type of exercise you do. This is because we can lose our muscle mass very quickly if we stop exercising.

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For beginners, it is important to start with something that is manageable, such as once a week.

Just getting used to exercising will take some time, so start small and take it from there.

2. Exercise in the morning

Exercising in the morning is ideal since this is the time when you have the most energy.

One of the common reasons women don’t exercise is fatigue.

When are you typically most tired? At the end of the day!

Exercising in the morning will give you energy throughout the day, lift your mood, and improve your ability to cope with stress.

3. Exercise on the weekend or early in the week

Another ideal time to exercise is the weekend or early in the week, such as Monday or Tuesday.

This is for the same reason as why you should exercise in the morning. That is, you will likely be less tired and more rested on weekends and early in the week.

Given that fatigue is a major reason why women don’t exercise, it is important to be mindful about the timing of when we exercise.

4. Stick to simple exercises

If you are a beginner, now is NOT the time to start with complex, advanced exercises. Skip advanced yoga poses, CrossFit programs, P90X, triathlons, and long-distance marathons!

Seriously, you may injure yourself.

The best beginner workout routine for women is a simple exercise such as:

  • Brisk walking and light jogging
  • Machine exercises at the gym
  • Beginner yoga poses
  • Light weight exercises using dumbbells
  • Simple exercises that use only your body weight

Beginner Workout For Women

#1 Brisk walking and light jogging

Brisk walking combined with light jogging is one of the best beginner workouts for women. It is easy to do, is low-impact, yet will bring up your heart rate and burn calories.

Make sure to do a pre-jogging stretch so that you don’t injure any of your muscles. Below is one example.

#2 Machine exercises at the gym

If you are a beginner, working with gym machines is a safe start. This is because these machines are constructed in a way to minimize the risk of any injury to the user.

Here is a video with sample gym machine exercises. It also provides some excellent dumbbell exercises you can do at the gym.

#3 Beginner yoga poses

Yoga is an important exercise routine, as our bodies tend to get stiff easily and they simply need to be stretched and relaxed!

As you start exercising regularly, make sure to include yoga to prevent muscle stiffness.

Here is a 10-minute yoga routine for beginners.

The trick with yoga is, do the best you can, as some poses will be harder for some people than for others.

#4 Light weight exercises using dumbbells

Here is a video with a beginner workout routine for women that combines light cardio workout with simple dumbbell exercises.

#5 Simple exercises that use only your body weight

Here is a 5-minute workout that only uses your body, but will leave you sweating at the end. It is an excellent beginner workout routine for women!

Tips For Starting A Beginner Workout Routine For Women

1. Try drinking coffee before your workouts. They can improve your athletic performance and burn more fat. (2)
2. Make sure to rest at least 1 day after muscle training, so that your muscles have enough time to heal and repair. The healing and repairing time is when you build up your muscles!
3. If you are looking to lose weight, first find out your ideal weight here. Then decide on a goal weight.
4. Make sure to warm up with stretches and light walking before starting your exercise routine.

(1) U.S. Department of Health & Human Services; Facts & Statistics, Physical Activity: https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html
(2) Dr. Mercola; Pre-Workout Nutrition: How to Maximize (or Jeopardize) Your Chance to Burn Fat: https://fitness.mercola.com/sites/fitness/archive/2014/08/01/pre-workout-nutrition.aspx