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.
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.
Workout Routine A
| Exercise | Set x Reps |
| Leg Press | 2 x 8 |
| Goblet Squat | 1 x 15 |
| Barbell Bench Press | 2 x 12 |
| SM Shoulder press | 2 x 12 |
| Lat pull down | 2 x 10 |
| Seated cable row | 1 x 15 |
| Calf Raises | 1 x 25 |
| Ab crunches | 2 x 10 |
You might also like: Push Pull Legs
Workout Routine B
| Exercise | Set x Reps |
| Barbell Squat | 2 x 8 |
| Lying Leg Curl | 1 x 15 |
| Dumbbell Chest Fly | 2 x 12 |
| Dumbbell Side Raises | 2 x 12 |
| Pull Up | 2 x 10 |
| Dumbbell Deadlift | 1 x 15 |
| Dumbbell Shrugs | 1 x 25 |
| Hanging Leg Raises | 2 x 10 |
Workout Routine C
| Exercise | Set x Reps |
| Leg Extension | 2 x 8 |
| Lying Leg Curl | 1 x 15 |
| Push Ups | 2 x 12 |
| Dumbbell Shoulder press | 2 x 12 |
| Wide-grip Lat pull down | 2 x 10 |
| Dumbbell Row | 1 x 15 |
| Triceps Pushdown | 1 x 25 |
| Biceps Curl | 2 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.
Conclusion
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.