30-Day Female Weight Loss Workout Plan For Beginners
The gym is a great place to start your day, but it can be daunting if you don’t know what to do. You might feel like lingering in one area for too long without knowing that there are other places of interest around the facility or how much time each workout will take away from exploring all aspects. So, if you’ve been avoiding the gym since COVID-19 hit or maybe even before then as cases rise–it’s time to get back on track with a female weight loss workout plan for beginners.
When the time feels right, take some me-time to yourself and get back on track with these steps. You’ll learn how exercise can be an enjoyable part of your day without leading you into danger or burnout. Gym workouts can be daunting, but we’re here to help. Maybe you don’t know which free weights are right for your needs or how long a good gym workout should last – with our advice and guidance at hand (and feet!), there’s nothing stopping you from hitting the floor running.
How long is a good gym workout?
Working out may not be the most exciting thing to do, but if you’re looking for an effective way of getting in shape then it’s worth checking out. A solid gym workout isn’t just about how long you spend there; rather your focus should rest on completing reps and sets efficiently with correct rests between exercises while also challenging yourself enough so that progress is seen each time around – this means using weights which can handle higher volumes without becoming too easy or heavy after one set.
How to start a gym workout for beginners?
Best practice for beginners at the gym is:
- Keep workouts simple
- Stay consistent
- Start lighter than you think
- Follow an expert plan not a bunch of random Instagram posts
Starting light and adding weight when necessary helps you avoid injury while getting into a routine.
A beginners’ gym workout plan for women
Try these nine moves as a gym workout once a week.
- Do three circuits, starting with exercise one and ending on exercise nine.
- Rest: two minutes in between each round (from one-nine).
- Focus: on the area, you’re working to really feel the burn and maximize effects.
Barbell hip bridge
This exercise benefits: glutes
- Sit on the floor with a bench behind you and a weighted barbell over your legs (the amount of weight you go for should be informed by your goal and capability).
- Roll the bar so that it’s directly over your hips and lean back so that your shoulder blades rest on the bench.
- Drive through the heels of your feet, pushing up your hips (shoulders and feet supporting you).
- Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.
This exercise benefits: abs
- Lie on your back with your arms skywards and legs raised and bent at 90 degrees.
- Slowly lower your right arm behind you, as you extend your left leg out in front.
- Exhale, then gently return to the starting position and repeat, this time extending the right leg and lowering your left arm behind you. Reduce the weight if your back arches off the floor. Do 10 reps per leg.
This exercise benefits: glutes, quads, hamstrings
- Stand holding a dumbbell in each hand.
- Step forwards into a lunge on your left leg. Hold for a beat.
- Push off your left leg to return to the starting position and repeat. Do 10 reps per leg.
This exercise benefits: abs, shoulders
- With a dumbbell in each hand, start in a high plank position, keeping your pelvis as stable as possible and your hips lifted.
- Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats.
- End with your wrist by your hip, then lower the dumbbell back to the floor.
- Repeat on the other side, then do a press-up. That’s one rep. Do 10 reps total.
This exercise benefits: the core, hamstrings
- Hold a barbell in your hands, keep your knees slightly bent, your back straight and your core engaged.
- Hinge forwards at the hips, keeping your upper back and arms straight so the barbell lowers directly in front of your legs. Hold for 3 secs then return to the starting position by squeezing your glutes and pushing your hips forward (remember to keep your back straight). Do 10 reps per leg.
This exercise benefits: shoulders, triceps
- Lying on your back, hold two dumbbells in each hand in front of your shoulders. Tuck your pelvis under and keep your core tight.
- Push the dumbbells overhead, holding your wrists strong. Then reverse to the starting position. Do 10 reps.
This exercise benefits: hip flexors, quads, lats, calves, glutes, hamstrings
- Stand with your feet hip-width apart and hold a kettlebell by its bottom in front of your chest, elbows down.
- Push your hips back, keep your back straight and torso forward, and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That’s one rep. Do 20.
What to wear for a gym workout?
While everyone seems to have a different idea about what constitutes a home run in the trouser department, there are some key considerations when searching for the perfect gym workout leggings. Should they have handy pockets for locker keys and phones, end on or above the ankle, be fitted out with zips, or totally seamless? The options are endless.