Women's Basic Workout Routine
Get some basic women's workout routine tips and ideas that include both strength training and cardio that can be dome regularly to improve health, fitness, weight and body tone.
Beginners tend to start with three days of strength training each week.
This training focuses on full-body exercises like push-ups, squats, lunges and rows.
Cardio, such as walking, running, swimming or cycling can be introduced on other days.
Let's take a look at some at-a-glance tips for each discipline:
Strength Training
It's a good idea to always begin with a warm-up, which can incorporate 5-10 minutes of light cardio (jumping jacks, marching in place etc).
- Push-ups: 3 sets of as many reps as possible
- Squats: 3 sets of 8-10 reps of controlled movements
- Lunges: 3 sets of 10-12 reps per leg
- Rows: 3 sets of 10-12 reps per arm
- Planks: 3 sets, holding for 30-60 seconds
Follow the workout with a cool-down procedure that can be 5-10 minutes of stretching with the main focus being on the muscles you just worked.
Cardio
A cardio workout is centered around getting your heart rate up and breaking out in a sweat, so that it feels like you actually did something strenuous.
- Walking: 30 minutes at a brisk pace
- Running: 20-30 minutes
- Cycling: 30 minutes at a moderate intensity
- Other options include 30 minutes of swimming, dancing (ie Zumba), skipping (jumping rope) or running up and down stairs
Frequency
When beginning, do 3 days of strength training per week, being sure to rest for at least one day between these workouts.
Over time, the intention is to gradually increase the intensity and duration of your workouts. You'll notice yourself becoming stronger and fitter.
As you beoome comfortable wioth your workout frequency, you might consider adding a further cardio session on a different day. As you progress and gain strength and stamina, you can increase the number of reps and sets. Also, you can add some more challenging exercises.
Things to Be Aware Of
There are some things that you should be aware of or consider as you go forward.
- Before starting any new workout routine, consult with your doctor especially if you are on any medication
- Maintaining the correct form during all exercises can help to prevent injuries
- Do activities you like and make them a regular, enjoyable part of your life
- Rest when your body tells you to and don't over-exert yourself
Summary
In the early stages of getting yourself accustomed to regular exercises, you may feel tired after each session but this will soon fade as your muscles get used to being used in this way.
You'll also experience some muscle pains after workouts, but again, this is to be expected and will reduce over time.
Remember, "No pain, no gain!"
Look upon exercising as a big positive in your life. You'll improve the way you look as well as the way you feel for the better and this will only get better as time goes by.
Posted Wed, 4 June 2025
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