Guide To Working Out At The Gym – Starting a gym routine for the first time is difficult. Not only is the gym full of seemingly complex, high-tech equipment, but it’s also full of people who look like they know exactly what they’re doing.
But for women who want to start working out at the gym, going to the gym with a plan is the best way to combat nervousness, have the most positive experience, and enjoy a safe and effective gym workout.
Guide To Working Out At The Gym
So, before hitting the gym, check out this exercise routine created by experts for women beginners. It has everything you need to get started: a flexible weekly schedule, beginner gym workouts for your entire body, and feel-good recovery routines.
A Beginner’s Guide To Working Out At A Gym
Here we will consider carefully the language related to sex and gender. We often avoid language that suggests sex or gender bias in favor of inclusive language.
But most exercise research still classifies people as male or female, so we use the terms used in primary sources throughout this article.
More research is needed to better understand how biological differences may affect the training of people who receive hormones as part of gender-affirming care.
What I’m saying is that anyone can follow this beginner workout plan if they feel it’s right for them.
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Whether you’re looking to focus on gaining strength or losing weight, using this beginner workout plan for women to guide your gym workout and exercise program is a great way to move toward your fitness goals.
This fitness plan for beginners includes three strength training days, one cardio day, and three rest or active recovery days on a weekly schedule.
You’ll notice that there aren’t any workout types assigned to specific days of the week. It is not necessary to do a specific workout on a specific day. To establish consistent gym habits, it’s important that your exercise routine is appropriate.
Carolina Araújo, CPT, a New York-based certified personal trainer and strength coach, says there’s a need for it. You can vary your strength training, cardio and rest days to suit your schedule and lifestyle.
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If you need to change your exercise routine or skip a day, do full-body strength training and about 150 minutes of moderate-intensity cardio (walking, jogging and running) at least two to three days a week. Have a goal. According to the Physical Activity Guidelines for Americans.
As a general rule, avoid back-to-back strength training days in the first few weeks of training, says Araújo. Then, avoid training the same muscle group two days in a row. So instead of scheduling two full-body strength workouts in a row, you can do an upper body workout one day and a lower body workout the next.
Another exercise tip: Before your cardio and strength workouts, take time for a dynamic warm-up to reduce the risk of injury and help you move and feel your best. Upper body activation and lower body activation exercises will warm up your muscles, allowing your body to move easier during your exercise session.
Complete your program with two to three days of rest or active recovery (which can count toward your weekly cardio minutes).
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During your active recovery or rest days, add some type of stretching or mobility work (more on this below) to keep your muscles healthy and injury-free, says Sam Becourtney, DPT, CSCS, physical therapist and certified strength and conditioning specialist. Coach says. Sky Health NYC.
As part of a balanced gym exercise routine, aim to meet the minimum cardio exercise requirement to maintain a healthy heart. Do at least 150 minutes a week of moderate-intensity cardio, such as brisk walking or jogging, or 75 minutes of vigorous activity, such as jogging, running or high-intensity interval training (HIIT).
Araújo says high intensity interval training is great for increasing your heart rate as well as increasing strength and weight loss. However, HIIT can also be taxing on your nervous system and joints, so according to the American Council on Exercise (ACE), you should limit HIIT to one or two days per week.
Female novices and experienced lifters alike agree that the weight room can be a male-dominated place. But try your best not to let this diminish your confidence in the gym; After all, you’re just as worthy as anyone else.
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Becoming familiar with the equipment will help you feel more prepared in the gym. Some of the most important strength training equipment for beginners to know about are free weights like dumbbells, kettlebells, and medicine balls, as well as cable machines and resistance bands.
Araújo says that during the first few months of a beginner’s exercise routine, you should prioritize whole-body or compound exercises over isolation exercises. Compound exercises work multiple muscles at the same time and involve movement patterns that are applicable in daily life. (Think: squat, lunge, hinge, push, pull.)
According to ACE, by working the muscles of your entire body, you’ll raise your heart rate more than doing isolation exercises that work just one muscle at a time. You can combine upper body and lower body exercises into one exercise to improve total body strength.
As you progress from beginner to intermediate level, you can begin to use dumbbells to increase the weight you lift. But weightlifting exercises can be quite technical, and working with unfamiliar equipment can increase your risk of injury. According to the Mayo Clinic, it’s best to be under professional supervision when learning weightlifting exercises.
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Packed with compound exercises, this dumbbell workout is a good place to start, says Araújo, especially if your goal is to lose weight. Start with weights that are comfortably challenging, while focusing on your form. You can do this workout 2 to 3 times a week; As you become more comfortable with the activities, resistance increases.
Araújo says that although you may see people sitting very low in the gym, that’s not true for beginners. When doing bodyweight squats, lower yourself only as far as is comfortable, keeping your chest up and your weight on your heels.
Araújo says you might be tempted to lift heavier weights, but that’s not necessarily the best option. Start with a pair of 5- or 10-pound dumbbells. To modify this exercise, she recommends doing it on the floor. This reduces the range of motion and makes it a little easier.
Araújo says that improving deadlift form can be difficult, but it is important. To make this move a little easier, do the hip hinge exercise instead. Essentially, you perform the same movements without the weights, so you can focus on building strength and improving speed.
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If holding a plank for 30 seconds seems too long, start with just 10 or 15 seconds. Then add more time each week. You can lower your knees toward the floor, focusing on keeping your upper body in proper low plank position.
“I like chest-supported rowing for beginners because it takes pressure off the lower back, allowing you to focus on the upper back you’re trying to work,” says Araújo. They say. He recommends beginners start with a light weight (about 5 to 10 pounds).
The time you spend resting is just as important as the time you spend training. Araújo says that giving yourself enough time to rest between gym workouts will help you stay injury-free and energetic for future training sessions.
But according to ACE, even on your rest days, don’t spend all your time on the couch. Araújo says that no matter what your gym schedule is, aim to get at least some form of physical activity. And adapt this action to the day of planning.
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Avoid intense activity on complete rest days and prioritize activities that promote recovery. This includes stretching, mobility training, and foam rolling, says Araújo. In the beginning, you should have more complete rest days throughout the week than active rest days.
Becourtney says that as you adopt your initial gym training plan, you can begin incorporating active rest days into your weekly schedule. These days can include walking, jogging, or bicycling, which can contribute to your weekly cardio goals.
In short: You can customize your rest and active recovery days based on how your body is feeling. If Thursday’s strength training causes lower body pain, make Friday a rest day with a 20-minute foam rolling or stretching session and some mobility exercises for beginners.
The best exercise program for beginners is one that you are motivated to stick with. But it is important to combine cardio exercises, strength exercises and rest days to get the best results. If you’re just starting to exercise, make sure you get the go-ahead from your doctor before starting a routine.
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It’s best to increase your activity gradually, especially if you haven’t exercised in a long time. Doing this not only prevents burnout but also prevents injuries. Start with a gym schedule that’s manageable for you (like 1 or 2 days a week) and grow from there. It may be a good idea to work with a personal trainer who can create a personalized exercise plan for you.
It is important to choose the time of day that works best for you. Some people are naturally early birds or night owls. You should also consider your daily routine.
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