Beginner Gym Workout Programs for Women

Basic Fitness Training Program for Women

If you’ve just joined the gym, congratulations! You’ve taken an important step towards taking control of your health and fitness. If you’re a new gym member (or haven’t exercised regularly in while), there’s no need to be intimidated, the team at Dynamic Health & Fitness is available to assist. You’ll want to start slowly at a low intensity, then being to ramp it up as your body becomes stronger and more capable. 

Fitness Training Program Women

Good beginner gym workout programs for women will need to include a good mix of cardio (to burn calories and build the cardiorespiratory system) and strength training (to build lean muscle and boost bone density). It’s also good to include stretching activities such as yoga or Pilates to grow and maintain your flexibility.


Setting Up a Schedule

Ideally, you’ll want to work up to three cardio sessions and two strength-training sessions per week, with two rest days. This allows for your body to recover in between sessions and might not be realistic if you’re just starting out. If it’s not possible to make it to the gym 5 days a week, start slower with 3 days and combine both strength training and cardio into each session. 

This gym workout plan for women allows time for your muscles to heal and recover between sessions. If you can’t make it to the gym five days in a row, start out with just three days and combine your cardio and strength training in each session. At the end of each session, spend some time stretching (around 10 to 15 minutes).


Beginner’s Cardio Workouts for Women

Gyms have a wide range of different exercise machines, so when it comes to cardio, you can choose one or a few machines to get your heart rate up. Options include:

  • Stationary bikes
  • Stair climbers
  • Rowing machines
  • Treadmills
  • Elliptical machines


For older women (over the age of 40), it is common for bone density to decrease. You can reverse some of that change and promote bone growth by using machines that keep you on your feet (such as the treadmill or stair climbers). Each machine allows the user to build intensity and speed, so start out with 15-minute sessions and increase the duration as your fitness levels improve.

Beginner’s Strength Training for Women

Women build muscle less quickly than men, but strength training is nonetheless beneficial for women as it increases lean muscle which has an impact on your metabolic rate, as well as building bone density. 


A strength-training routine should include a range of exercises such as:

  • Squats 
  • Lunges
  • Leg press
  • Leg extensions
  • Leg curls
  • Deadlifts
  • Step-ups 
  • Chest press
  • Assisted pull-ups 


According to the American Council on Exercise, beginners should start with one set of eight to 12 reps of each exercise. Don’t rush and use light weights initially to prevent injury. 


Stretches for Women as Part of a Beginner’s Workout

Because women tend to sit still for long periods of the day, usually behind a computer, muscles such as the hamstrings, lower back, neck, and glutes can become tight. Stretching out these muscles after exercise can improve flexibility and significantly reduce muscle tension which has the knock-on effect of improving posture.  

  • Some good stretches include:
  • Cross-body shoulder stretch
  • Standing quad stretch
  • Downward dog
  • Bent-arm wall chest stretch
  • Standing hamstring stretch
  • Figure four stretch
  • Triceps stretch
Fitness Gym in West Columbia SC

The team at Dynamic Health & Fitness in West Columbia welcome new members and have programs in place to make their members comfortable and get them exercising regularly from the get-go. To do this they have workout programs for women that are specifically designed to help individuals take control of their health and wellness goals. 

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