Beginner Gym Workout Routine Female

As the awareness for physical health is growing throughout the world, female are seen involving in physical activities more often nowadays. It is very important for female to involve in physical activities. Women are far more likely to develop osteoporosis than men. They have thinner bone than men and likely lose the strength as they age. So, it becomes important for them to involve in activities to keep themselves fit and healthy. We will discuss some beginner gym workout routine for female in this post. We focus on gym because it is the widely available option and easier one as well.

Beginner Gym Workout Routine Female

Common Misconception in Female

There is one major misconception or myth among female that they will bulk up if they workout. It is nowhere near reality. Looking at some professional female bodybuilders and thinking they might bulk up as well is not fair. Those female bodybuilders have put years of training, strict diet, discipline to achieve what you see now.

Female in general have 30% less muscle fiber than male. So, with the amount of hardwork equivalent to male,  they still won’t have similar results. So, this is just a myth that needs to be broken among female.

Another misconception is that cardio alone will take care of their weight loss. While it is correct, with only cardio, they are sure to hit plateau at one point in time. Strength training will not only break that plateau, but also strengthen their muscles.

Workout Routine for Female

Lets discuss some of the beginner gym workout routine for female. As a beginner, you need to have proper distribution of weight training, cardio and rest. While your body is getting used to the strains of the weight, it is preparing to strengthen the muscles. There are no subtle difference in the male and female beginner workout routine, it depends on the individual body strength. Given below is beginner gym workout routine for female. There are no specific splits for the beginners and working whole body might help them get used to faster.

Beginner Gym Workout Routine Female

Workout Routine A

ExerciseSet x Reps
Leg Press2 x 8
Goblet Squat1 x 15
Barbell Bench Press2 x 12
SM Shoulder press2 x 12
Lat pull down2 x 10
Seated cable row1 x 15
Calf Raises1 x 25
Ab crunches2 x 10

You might also like: Push Pull Legs

Workout Routine B

ExerciseSet x Reps
Barbell Squat2 x 8
Lying Leg Curl1 x 15
Dumbbell Chest Fly2 x 12
Dumbbell Side Raises2 x 12
Pull Up2 x 10
Dumbbell Deadlift1 x 15
Dumbbell Shrugs1 x 25
Hanging Leg Raises2 x 10

Beginner Gym Workout Routine Female

Workout Routine C

ExerciseSet x Reps
Leg Extension2 x 8
Lying Leg Curl1 x 15
Push Ups2 x 12
Dumbbell Shoulder press2 x 12
Wide-grip Lat pull down2 x 10
Dumbbell Row1 x 15
Triceps Pushdown1 x 25
Biceps Curl2 x 10

Given above are 3 sample workout routine. You can mix these workout routine within a week with cardio day in between and rest day as well.


Above workout routine will make your body used to with exercises. Beginner gym workout routine for female will help beginner female to burn fat and strengthen their muscles at the same time. The beginning phase of the gym is very crucial. You need to take good care of following things:

    • Maintain proper form
    • Focus less on lifting heavy
    • Have adequate rest
    • Have balanced diet
    • Avoid supplements right at the start

Take good care of these points and you will be patting yourself on the back for your progress.

Moving On

The world is filled only with emotions, emotions of happiness, emotions of sadness. There is one another very deadly emotion that might not be counted as one but truly is harsh one, “fear of left alone”. We people have been through many losses in life. Whatever the outer you might tell about you, no one knows exactly what’s happening inside. When we cannot just hold on to things anymore, it is better to keep moving on. Today’s generation is heartbroken one. They fall in true love multiple times and get heartbroken even more often. But the term “moving on” is not just limited to one who failed in love, but for all those things that binds your from excelling. It can be a friendship, bad memories, emotional attachment, unsating desires, one way attachment etc. There are just numerous things that you need to move on from.

Moving On

Moving On Quotes

You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.

Johnny Cash

You find numerous quotations on internet these days that no matter what situation you are in, suits you the best. Moving on isn’t a choice sometimes but an obligation. You might find it difficult and the most harsh thing in life, but some day in future you will regret being held up by such simple thing.

Moving On

Here are few things why you would consider moving on:

    • You were meant to live for yourself.
    • Moving on from a failure is important to get the taste of success.
    • Bad experience often teach us the true value of happiness.
    • Opting to sadness and worrying won’t change the situation you already are in.
    • Past is history, they are always told, but future is always written by present deeds.
    • There are way more reasons to be happy than to be sad.
    • If you have lost a loved one, cherish the moments you had together and let go.

Life is about how much you can take and keep fighting, how much you can suffer and keep moving forward.

Anderson Silva

Also Consider Reading: Ways to Cope With Depression

Some Quotes on Moving Forward and Moving On

There’s no time for regrets. You’ve just got to keep moving forward.

Mike McCready

Moving On

Moving On

Every day is a new day, and you’ll never be able to find happiness if you don’t move on.

Carrie Underwood

moving on


You will never know anyone’s story. Everyone just suffer in their own way. While holding on to something seems to be the one choice, try letting it go, you never know something better is waiting for you. Remember one thing, there is always a need for an end for new things to begin.

Get Rid of Love Handles

Some people are just blessed with awkwardly odd looking side fat. The term is “Love Handles”. Not much people know the actual name by almost all are fade up with it. It is one of the first places your body starts to store fat. And surprisingly, its the last one to get rid of as well. So, you are just stuck with it forever unless you are really determined to get it off. While the process to get rid of love handles isn’t that twisty, lack of discipline can just throw you miles of the track. We will discuss some of the easy ways of losing love handles or so called side fat.

What Causes Love Handles?

There are many causes for why you have love handles, but there are few of the pronounced causes. Tight clothes aren’t the reason for the bulging of the love handles, its the diet that you need to keep eye on. Some of the common reasons for love handles are:

    • Hormones specifically too much cortisol
    • Lack of physical activities
    • Slow metabolism due to some medical conditions
    • High caloric diet with excess sugar or carbs
    • Age
    • Lack of enough sleep

These are just few of the common causes that helps you grow your love handles. There are exercises and diet patterns that work together to shed most of the fat from that area. As you know, you cannot spot reduce fat, lowering down whole body fat level is the key.

Lifestyle Changes to Lose Love Handles

The way you feel for yourself has major role in how your approach the rest of the world. If you feel good about yourself, you will definitely see good in others as well. There are few of the lifestyle changes that you can adopt to get rid of love handles and keep it off for good.

    • Lose whatever excess weight you carry off your body. This will not only make you look good, it will also ensure health of your heart.
    • Give proteins and green veggies a bigger portion in your diet.
    • Keep sodium intake below 2300 milligrams as sodium holds water.
    • Make a habit of mild to moderate physical activity daily. It can be anything from skipping ropes to heavy weight lifting.
    • You can as well opt for clothing that is not tight to the skin. A slight lose fitting will help you mask those love handles.

Exercises to Get Rid of Love Handles Fast

Exercises can help you tone the muscles. Love handles are the part of your core muscles. The muscle helps in the stability of the core and sits below the obliques. Knowing the movement pattern of the muscle can help you design a workout routine that better suits your body. Though, given are few of the common and general exercises that you can perform to lose your side fat given that you are on point with your diet.

Side Plank

It is a version of plank that you perform on your sides. While you hold your body straight, your upper obliques fights against the gravity to keep your body straight. Perform this for 30 secs if you are just starting. Keep progressing on the time. Once you hit 1 minute mark, you can perform its another version by just letting your hip dip down and raising it back up.

get rid of love handles

Air Bike or Bicycle Crunch

Do some controlled reps to actually feel the burn.

    • Lie flat on your back
    • Keep hands behind your head
    • Lift your head and shoulder above the ground as in crunches
    • Lift your leg in air
    • Now try touching your opposite knee and elbow slowly

get rid of love handles

You may also Like: Six pack abs workout

Hanging Leg Raises

Hanging from the bar and lifting your lower body is totally a different challenge for your core.

    • Get to the pull-up bar
    • While hanging from the bar, keep your tight
    • With neutral spine, raise your straight leg in front of you
    • Hold it for a second and lower it back down

get rid of love handles

Perform this for 10 slow controlled reps and watch your abs taking shape.

Russian Twist

One of the challenging yet awesome exercise to perform is russian twist. You can have weight in your hands or just perform it without weights. It is pretty simple yet rewarding exercise.

    • Sit on the floor with legs raised off the ground and arms straight
    • Balance yourself on ground
    • With your feet off the ground, twist your upper body with straight arms side to side
    • If it is hard for you, you can keep your feet on the ground.

Perform slow controlled reps to have better mind muscle connection.

get rid of love handles

Jumping Burpees

Burpees are great fat burning exercise. When you add jump to the end, you are forcing some extra effort out from the body. This will burn some more calories.

    • Get into the push up position
    • Bring your knees forward
    • Kick the feet back again to stand
    • Once you are in standing position, quickly go for a jump
    • Upon landing quickly get back to the starting position

get rid of love handles

Be quick through the transition. With explosive movement, you work multiple muscles in the body burning off much more calories.

Take Away

Diet and exercise combined can give you any look your desire to have. The only thing you will need extra is dedication and discipline. Perform these exercises and tips given above to get rid of love handles. If you have some suggestions, do comment below so that we can include them in next posts.