Beginner Gym Workout For Women
This post contains affiliate images or links. I will admit, I have never been very big on going to the gym. After my first daughter was born, I had to lose about 30 pounds.
At the time, my best friend was going to the gym almost every day. She encouraged me to tag along with her and within 3 months, I had lost all of my baby weight.
Finding Your Reason To Workout
That was the last time I entered a gym until about a year or so ago. After having two more kids, I need to lose a whopping 80 pounds. I knew I could not do that with dieting alone.
A Workout That Works For You
I joined a gym and went once or twice a week. I felt like a fish out of water and had no idea what I was doing. I happened to connect with a woman who is a professional bodybuilder.
I told her my goals and she helped me create a workout. She made the perfect beginner gym workout for women.
It Is A Marathon, Not A Sprint
I knew this workout would get me results, but it would take a while to get there. In a society that wants everything now, losing a considerable amount of weight is not going to happen overnight!
I started out slow and worked my way up with my beginner gym workout for women. Now I am more confidant in my gym routine and you will be too!
Start Out Slow And Work Yourself Up To More
I started out with stretches and then did 15 minutes of cardio by walking on the treadmill. After that, I would choose 3 items from Day 1 and complete 2 sets of 8-10 reps on a low weight. Then I would cool down with 15 minutes of cardio and then stretch it out.
I did this 3 days a week for about 4-5 weeks. I also downloaded the MyFitnessPal app. This helped me track my calories, water, my workout and how many calories I have burned.
This was a huge help! But, a word of advice. Don’t eat those “extra” calories you have after a workout! You won’t lose weight that way!
Listen To Your Body
My biggest piece of advice would be to listen to your body! This will tell you how when you need to move on to more.
When what you are doing is too easy and you aren’t being challenged, it is time to move up. Add 1-2 items from the list and one day a week.
When You Are Ready To “Graduate”
You will find a time when you are ready to move your beginner gym workout for women to a more advanced routine. That is when you want to get the advice of a trainer.
I go to Planet Fitness where they offer free personal trainer advice. This was also a great help. And you gotta love FREE!
Making Fitness A Family Thing
On the days I was not at the gym, I would find activities I could join in with the family that would get me moving.
I also started taking a yoga class, which I loved. Fast forward 6 months, and I have been going to the gym 5 days a week and I have lost 14 pounds and 10 inches!
Free Workout Printable
I know how intimidating it can be to start a fitness routine. I just turned 56 this and it has been more than 25 years since I have regularly worked out.
I am so proud of myself! And the best part is this routine is not complicated nor does it take forever.
Are you ready to workout? Let me share my beginner workout routine for women with this FREE Printable!
It covers four days and gets you in and out of the gym in just an hour! Now I know you have at least an hour to spare!
If you want to go to the gym 5-6 days, just start over on Day One. Get your FREE Beginner Workout For Women printable here————> Download your FREE printable here.
What is your favorite exercise or machine at the gym?
Kelly saysJune 27, 2016 at 2:03 pm
Thanks for sharing this Kelly! I just found my way back to the gym. Having a great place to start helps so much. #client
Jeanette saysJune 27, 2016 at 3:32 pm
I’m sort of a beginner when it comes to exercise. I’ve been doing it for a little while but I could definitely use help in guidance. I’m gonna have to print this list off and try it myself.
Shauna saysJune 27, 2016 at 4:21 pm
I need to get active. I keep telling myself, but yet, somehow I never do it. That printable would be really helpful. Thanks so much for sharing
Alicia saysJune 27, 2016 at 4:38 pm
I need to get more active! Thanks for this great printable. There are so many machines at the gym that it’s hard to figure out what to use.
Kathy saysJune 27, 2016 at 5:08 pm
I don’t have lbl, but I’m glad they make products like that for those that do. I really love the printable you have shared here. It’s very helpful!
Liz Mays saysJune 27, 2016 at 7:55 pm
You definitely don’t want those unexpected oopsies to stop your gym progress. I’m so glad they make this kind of thing.
Amy Desrosiers saysJune 27, 2016 at 9:12 pm
I love going to the gym! We go every night around 5:30 and stay for one hour.
Jaime saysJune 27, 2016 at 9:39 pm
I definitely need to find time to make it to the gym. Summer makes it SO hard to make it but LBL? No fun! It definitely is an uninvited guest!
Ann Bacciaglia saysJune 27, 2016 at 9:41 pm
I like to swim when i go to is is a great workout checklist.the gym. I have a bad back and the water makes it easier to exercise. This is a great workout printable.
Stacie V saysJune 27, 2016 at 9:42 pm
They have great products now for LBL. I love to go on the treadmill when I go to the gym.
janis saysJune 27, 2016 at 10:41 pm
I remember my first days at the gym, I didn’t have a real schedule and it wasn’t that great of an experience. This is a great idea to help guide people on there first few days at the gym.
Cathi Crismon saysJune 27, 2016 at 11:19 pm
Ahhh…. LBL. All moms have it but no one ever wants to talk about it! Great print out too!!
Nolie saysJune 28, 2016 at 9:31 am
AH yes I call that mommy bladder. I hate it. My doctor suggested surgery. I said I pass.
Mary Songer saysOctober 9, 2017 at 4:52 pm
Great post. A good comprehensive workout. I do something similar. We bought one of those home gyms. Sad to say it went for quite some time unused. Just a few minutes every day can make all the difference.
Shontell and Elaine saysMarch 28, 2018 at 4:08 pm
Thanks soo much for sharing this to help us in need, this will get me motivated and not feel out out of place going to the gym. I never know where to start, this will do it perfectly
Amy D saysApril 11, 2018 at 7:15 am
I’m glad you’re hitting the gym and you’ve already had some success. I am a fitness instructor, runner and a mom. I deal with leakage, and it’s major. It started after I gave birth to my children. It doesn’t stop me from my workouts. You’d be surprised how many women have this. I’ve seen the Tena pads in the store. I’ll need to check them out. Thank you.
Sarah L saysApril 19, 2018 at 9:12 pm
I’m not a fan of gyms. I do enjoy swimming 3 times a week in a warm water pool.