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Beginner’s Gym Workout Plan for Women

Gym Workout Plan for Women

As a woman, it can be extremely difficult and discouraging when first starting out a new gym. By nature, we’re already vexed with feelings of intimidation and self consciousness. After the first trip to the gym and witnessing the array of women already on their journeys to healthy bodies it’s so easy to give up. You probably think, “I’ll never get there” or “How could I possibly get those results, I have no idea what I’m doing”. Well you don’t need a personal trainer to stay on track and get the body you want. All you need is a little bit of guidance and a plan to follow. This guide, or Beginner’s gym workout plan for women is easy to follow and should help you stay motivated to keep going.

Day 1: Keep it simple

Keep it simple

First off, you really just want to get familiarized with all of the different machines at the gym. These easy moves will help you get acquainted and you can increase the reps as you get more comfortable. Most gyms have these machines labeled with a name and even an image of how it’s to be used. So you really have nothing to worry about

Leg Press

Head over to the leg press machine. Situate your body in the seat and firmly rest your back up against the pad. You should be in angled position with your feet pointing upward. Touch your feet to the weight and push up. Ease the weight back down and then repeat this exercise for 2 sets or 8 reps. Don’t forget to rest afterwards.

Barbell Bench Press

Lay with your back flat against the bench and situate your upper body under the barbell. Plant your feet firmly on the ground and grasp the barbell with your hands a little more than shoulder width apart. Lift the barbell up and then down to touch your chest. Stretch your arms upwards and then back down to your chest again. Repeat this session for 2 sets or 8 reps and rest afterwards.

Cable Rowing

Cable rowing is a wonderful back and arm exercise. Start out with a seated position, it’s easier. Once you’re situated in the rowing seat, grab hold of the cable handles and, keeping your back straight, begin to move your arms in a rowing motion. Repeat for sets of 2 and reps of 10. Rest afterwards.

Lateral Pull Downs

This machine is optimal for training your lateral arm muscles. Sit in front of the machine with your feet shoulder width apart and grab a hold of the lateral bar. In the resting position, the bar should be at about chin height. Pull down while keeping your legs straight and back tight. Let the weight pull you back up and then repeat for 2 sets or 8. Rest afterwards.

Abs Cruncher

Have a seat on the machine and situate the shoulder piece comfortably over your neck and shoulders. Secure your hands around the handle and your feet around the foot bars. Proceed to bend your torso forward in a crunching motion, engaging your core. Sit back up in a straight seated position and repeat this exercise for 2 sets or 8 reps, resting in between.

Day 2: Increase Reps

Increase Reps

Now that you’re at least familiar with most of the common machines, it’s time to increase the reps and begin to focus on certain muscles.

Leg Extensions

Have seat and firmly rest your back up against the pad. Secure your shins behind the leg pads and begin to push up, stretching your legs out in a straight line and making your body form an L-shape. Ease back down and repeat this session for 4 sets of 8 reps. Rest afterwards.

Dumbbell Curl

Dumbbells are used for many workout routines, so get familiar with them. Stand with your feet shoulder width apart and a dumbbell in each hand. Let your arms fall to your sides and your wrist pointed outwards. Keeping your back straight and your elbows firmly at your waist, begin to curl the dumbbell up toward your torso. Ease it back down and alternate between arms. Once you get comfortable with this, you can step it up and do both arms at the same time. Sets of 4 and reps of at least 8-10.

Triceps Pull Down

Similar to the lateral pull downs, and using the same machine, the triceps pull down focuses on your triceps muscles. Stand or sit, depending on the machine type, in front of the pull down bar and firmly grasp it with both hands. Keep your hands close together, almost touching, and in the resting position they should sit just below your chin. Proceed to pull down, bending your waist ever so slightly and then ease back up again. Sets of 4 and reps of 8.

Leg Curl

Leg curls are an easy way to work those calf muscles, which is a common exercise in any gym workout plan for women. Have a seat on the machine and secure your legs behind the rolling pad. Proceed to move your legs out in a curling motion and then back don towards the floor again. Repeat exercise in sets of 4 and reps of 8.

One Arm Dumbbell Lift

Stand with a dumbbell in one hand and the other placed behind your back. Bend at the waist to form an upside down L-shape. Tighten your shoulders and proceed to curl the dumbbell in and up towards your body. Repeat in sets of 4 and reps of 8. Rest afterwards.

Day 3: Rinse and Repeat

Rinse and Repeat

Take some of the core moves from day’s one and two and combine them in a more intense workout for day three. Being the last day of your gym workout plan, you should push yourself and see just how far you can take it. Because day three is followed by two rest days, we’re going to end it off with some cardio to bridge the gap.



Focus on the key areas of the body, starting with arms. Make your rounds and combine some of the arm exercises you’ve learned this week. Some cable rowing followed by a few sets of lateral pull downs and end it off with some dumbbell curls should do it.



It’s extremely easy, and very common, for gym members to neglect leg exercises. By nature, we’re more inclined to go for more hands on moves and core exercises. But leg muscles are important and can become weaker over time if the upper body becomes heavier with muscle mass. Try a great combo of a leg press, cable rowing, and leg curls for a well rounded routine.



Your core consists of your abdominal muscles and your pelvic floor. Keeping this are strong and engaged during workouts is crucial to an overall stronger, better body. Your core supports your body and take stress off your back. So make sure to include some key core exercises like abs crunches, cable rowing, and leg extensions. Almost every move requires your core to be locked and engaged so you get the best of both worlds.



Supporting your spine while working out and building muscle is very important. Don’t ignore your back exercises, you’ll regret it. Start off with some lateral pull downs, cable rowing, and end it off with a bit of one armed dumbbell lifts.



Cardio is the key to weight loss, calorie burning, and good heart health. You should always incorporate some cardio into any workout plan. So on day three, the last day of your gym workout plan, end it with some great cardio moves. Hop on the treadmill, go to town on the elliptical, and try out some mat exercises like jumping jacks and lunges. Aim for at least 25-30 minutes of cardio. This will pump oxygen and blood to your tired muscles and also keep you burning those calories long after you leave the gym.

gym routine

If you’re a frequent gym goer, then kudos to you for keeping fit and healthy. But if you’re just a beginner and looking to enter the fitness world but have doubts and unease about fitting in or using the machines properly then this guide to the easiest gym workout plan for women should help you get your foot in the door and establish a comfortable gym routine for yourself.


  • Stay hydrated before, during, and after any workout.
  • Combine your new exercise routine with a healthy and balanced diet of protein rich foods and lots of yummy veggies. Decrease your carb and sugar intake but don’t cut it out altogether or you may be tempted to cheat.
  • If you experience major pain while exercising then you should consult your doctor immediately.
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