While no one can agree on an optimal amount of time to spend in the gym every week, all people can agree that a good gym workout plan for beginners involves setting aside some time for exercise and understanding the equipment available to you. Try to begin with a few days of working out per week. Once it becomes a normal part of everyday life, you can start to go more. We'll tell you all you need to know about how to get the most out of your gym time and even a plan for your first few weeks.
Whether you want to focus on cardio or strength training, it has been proven that time in the gym can improve your health. Keep reading for a beginner gym workout female that can help you.
How Long is a Good Workout at the Gym?
The ideal length of a beginner's workout will differ wildly from what's recommended for more experienced gym-goers. If you are a beginner, many people advise that you should aim for 30 minutes or less for each session. As you become more dedicated to working out, you should lengthen your sessions and increase the intensity of your activities.
As the American Heart Association says, even a small amount of time in the gym can be beneficial for your heart's health. They recommend an hour or two of cardio per week as well as 2 hours of strength training to decrease the risk of heart disease. Start with an easy and non-threatening gym routine for beginners and work your way up to a more strenuous set of activities.
What to Wear for a Gym Workout?
Some of the best outfits for working out are comfortable and made of breathable fabrics. Garments should not be loose enough to not get caught in moving parts of equipment. However, they should also not be tight enough to restrict movement.
If you are choosing to run or ride a bicycle, wear some gym leggings that will hug your physique and promote circulation in your extremities. Close-fitting pants will not get caught in machinery or footwear. Choose fabrics that will wick away sweat and stretch with ease.
A good beginner workout routine for women will include some mention of deciding on the right sports bra. You want one that will keep all parts of your body stable but will not confine them too tightly.
Gym Workout Plan for Beginners
Getting the appropriate gear and comprehending the function of gym equipment is only half the battle. You also need to have a workable plan for your initial sessions. Use these as inspiration to make your customized gym plan for beginners.
Start with cardio, including:
- 2 5-minute repetitions (reps) on a stationary bicycle.
Transition to strength training:
- 10 reps of 5 bicep curls
- 10 reps of 10 crunches to strengthen your core.
Finish off with some more aerobic exercise:
- 5 minutes skipping rope or using a rowing machine.
Use the same workout format, but switch up the specific exercises. This can help you to target a new set of muscles and get a more well-rounded workout.
Instead of biking, run for 5 minutes at 5 miles an hour.
Instead of working out your arms, try working out your leg muscles. Do some leg presses or leg crunches. Keep exercising your core muscles but change it up with side-bends or lunges.
Finish off this workout with a fun activity. Find a movement that fills you with joy and do that one.
This week will go straight from stretching to strength training. Lifting weights can tone your muscles and tighten your body. Do some strength training using your body weight as resistance, and work up to using weights and machines.
As usual, however, you should finish with some cardio. Try to push yourself and spend as many minutes as you can riding a stationary bicycle.
Getting started with your beginner weight lifting routine or cardio routine is a simple matter. It involves a little bit of education and a lot of dedication and determination. Give your workouts the best start possible by preparing for them well. Learn about the use of different pieces of equipment and find a comfortable, appropriate outfit to wear.
Once these things are done, it is simple to decide on the perfect beginner workout routine for you. Mix aerobic exercise and strength training for the best results. Many people get started working out for cosmetic reasons as well as health reasons.
It is important to be aware that a proper gym routine can benefit your health dramatically. Not only is regular exercise attributed to improved heart health and lung capacity, but it also has been found to improve people's mental health.