A gym plan for women is suitable if you are a beginner in gym training or returning to training after a break, it is important to create a training plan that meets your goals, current form and overall well-being. In the gym plan for women guide, we focus on gym plans specifically designed for women to improve health, increase muscle strength and boost confidence.
Why do women need a different approach than men?
Hormonal differences
Women have unique hormonal fluctuations, such as changes in estrogen and progesterone, which affect metabolism, energy levels, and nutritional needs. They also affect muscle mass, recovery time, and body fat distribution.
Body composition
Men have higher testosterone levels, which contributes to greater muscle mass. Women can improve their metabolism and build muscle through strength training.
Metabolism
Women generally have a lower basal metabolic rate, which means that workouts need to be well-planned and balanced.
Risk of injury
Women are at higher risk of developing osteoporosis, which can increase the risk of injury. Strength training helps increase muscle strength and bone density, reducing the risk of injury. See also our other blog on injury prevention.
Gym Plan Guide: 5 Tips for Women
1. Start calmly
Be realistic about your current fitness level. Start with exercises that are appropriate for your level and choose lighter weights. To build long-term endurance and prevent injury, it's helpful to keep your workouts shorter and at a lower intensity in the beginning.
2. Equip yourself properly
To enhance your workout experience, bring essentials to the gym: a water bottle, towel, headphones, toiletries, a healthy snack, and a positive attitude!
3. Heating and cooling are important
Before you start exercising, prepare your body with stretching and warm-up exercises to reduce the risk of injury and improve muscle endurance. Cool-down exercises after exercise help your body slowly cool down, bringing your heart rate back to normal and improving blood flow.
4. Combine different workouts
For best results, include both cardio (e.g. walking, running, cycling) and strength training in your plan. Flexibility and active recovery exercises are also very helpful.
5. Eat right after your workout
For effective recovery, eat a snack that contains protein and carbohydrates after an intense workout. This will help repair muscles and restore glycogen stores, preventing energy loss before the next meal. For example, a banana with nut butter, a protein bar, or a protein shake are great.
Gym plan for women
Gym plan for beginners
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Goblet squats : 10–12 reps
Hold the dumbbell close to your chest, feet shoulder-width apart. Squat down slowly and push up using your heels. -
Dumbbell bench press : 10–12 repetitions
Lying on a bench, press the dumbbells up and slowly lower them. -
Dumbbell incline row : 10–12 reps
Hold the dumbbells forward and pull your elbows up, keeping your back straight.
Upper body strength training
- Dumbbell shoulder press : 10–12 reps
- Dumbbell bicep curls : 10–12 reps
- Bench triceps dips : 10–12 reps
Lower body strength training
- Dumbbell sumo squats : 10–12 reps
- Deadlift with dumbbells : 10–12 repetitions
Home workouts
Home workouts are great if you don't have gym equipment. For example:
- Bodyweight squats : 10–12 reps
- Push-ups (on your knees if necessary): 8–10 repetitions
- Glute bridges : 12 reps
- Planks : Hold for 20–30 seconds
Finally
This gym plan for women will help you achieve a healthier and stronger body, whether you work out at home or at the gym. Customize the plan to suit your needs and goals, and enjoy every step of the way! We are not responsible for your health and cannot guarantee your safety when performing these exercises. Therefore, we strongly recommend that you consult with a professional trainer at your local gym before starting your workout and thoroughly review the plan with them. If necessary, you can also check out the plan for men and try it out.
We also offer a personalized training plan, created according to your goals, needs and preferences, to help you achieve maximum results safely and effectively - check them out here➡️
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