What To Do First Day At Gym As A Woman (4 Free Plans)

Q: What is the best way to build a solid gym habit?

The best way to build a solid gym habit is by forming a plan and sticking to it! Really try to commit to it like you would with going to work. After all, our bodies are more important than anything else!

Written by Jo Taylor

Last Updated On April 12, 2024

I know it can be difficult to figure out what to do on the first day at the gym as a woman, and that feeling can continue for the first few weeks.

Men have long been more comfortable and experienced with gym equipment, though more and more women are expanding their exercise repertoire.

Maybe you're hesitant about unfamiliar equipment or beginner gym workouts.

Regardless, it can be intimidating to walk into a place where you just aren't sure where to start. That's why, as a female fitness trainer, I made this guide. You'll be able to walk in with confidence and, most importantly – a workout program plan!

Whether it's your first time or you're just looking for some guidance, I've got you covered with 4 workout routines to try.

A Woman's Guide To Your First Day At The Gym
What Should You Bring to the Gym? (Essential Workout Gear)
Gym Etiquette Tips For Women At The Gym
Why Do Some Women Avoid Going To The Gym?
Common Gym Questions For Women
Summary - Be Confident!

A Woman's Guide To Your First Day At The Gym

I recommend anyone starting out at the gym take it slow and steady and build up a workout routine that feels comfortable and that you enjoy.

You may have some great goals you want to hit but if you're doing something unsustainable, you're likely to give up because it's too hard.

To make sure you're not going to lose your willpower in the first week of going to the gym, you should aim for a fitness routine of 3 times per week and keep your training sessions between 45 and 60 minutes each.

Any more and you might end up burnt out and sore. Remember you can increase this once you have build a solid fitness routine. In addition, create your workout routines to reflect your personal fitness goals.

For most of us ladies, this gym workout plan could include strategies to help:

Lose weight
Develop proper form
Muscle building
Full body workouts
Heart health
and more

4 Best Workout Plans For Woman Beginners

Start out with about 5 minutes at an easy pace on the cardio machine of your choice. That could be the recumbent bike, treadmill, stair climber, rowing machine or elliptical.

After you've increased your heart rate and body temperature, focus on two to three dynamic activation movements to prep your body for lifting weights.

Each strength session below focuses on 6 exercises that target all the muscle groups so you are working each 1-2 times per week in the weight room. You'll soon discover why many women find a good workout with strength training, and that muscle gain is not just for the guys. None of the exercises in my guide require weight machines, but you can quickly build up to using everything in the gym.

After your strength session, you should stretch for 5 minutes: both lower and upper body.

Related Article - Best Push Up Bar Workouts

Workout 1 - Lower Body Strength

The first session focuses on lower body strength using a fitness routine with a combination of compound movements, machines and unilateral (single leg) exercises. This lower body workout program is designed to target all areas of the lower body (think from the core on down).

Exercises	Sets	Reps	Rest
Deadlift	3	8	2 minutes
Goblet Squat	3	10	1.5 minutes
Walking lunges	3	10-12	1 minute
Prone Leg Curl	3	10-12	1 Minute
Single Leg Glute Bridge	3	12	1 Minute
Plank	3	30 Secs	30 secs

workout 2 - Upper Body Strength

The second strength session focuses on upper body only, starting with your compound lift and then focusing on push and pull exercises using a variety of push and pull exercises utilizing weights and your own body weight.

Exercises	Sets	Reps	Rest
Bench Press	3	8	2 Minutes
Dumbbell Shoulder Press	3	8-10	1.5 Minutes
Incline Push Up	3	8-10	1 minute
Dumbbell Lateral Raise	3	12	1 minute
TRX Rows	3	12	1 minute
Cable Face Pulls	3	12-15	30 secs

workout 3 - Full Body Strength

The third and final strength session for your week works on upper and lower in the same session.

Exercises	Sets	Reps	Rest
Barbell Back Squat	3	8	2 Minutes
Barbell Hip Thrust	3	10	1.5 minutes
Military Press	3	10	1 minute
Single Arm Dumbbell Row	3	12	1 minute
Wide Grip Lat Pulldown	3	12	1 minute
Back Extensions	3	15	30 secs

workout 4 - Cardio Fitness Routine (Optional Day At The Gym)

The fourth training day is an optional day dedicated to a cardio session. Cardio exercise is important for our overall health, fitness and cardiovascular health.

Keep your cardio day to maximum of 30 minutes and finish off your training sessions with full body stretches.

Keep reading for an overview of the best cardio equipment to try on your cardio day at the gym.

Related Article - Single Dumbbell Exercises

4 Best Cardio Workouts For Female Beginners

For each of these beginner gym workouts, you'll want to warm up for 5 minutes at a leisurely pace.

Before I get started, let me emphasize that if you're unsure of how to use any piece of gym equipment, the gym staff is there to help you. Nobody will judge you, and it's literally our job to assist!

1. Treadmill Workout

Treadmills are great for beginners, as they involve walking on a flat surface, something we're already used to doing.

If you're just starting out, try alternating between 1 minute of walking at an easy pace and 30 seconds of a high incline at a slow pace or 30 seconds of running near your max capacity. Alternate until you’ve finished 25 minutes of this. Even if this is all you have time for in your gym session, this is a great workout routine to start with.

2. Elliptical Workout

Ellipticals are excellent for beginners and those recovering from injuries due to how easy they are on the joints. Many also come with moving handlebars to engage both the lower and upper body.

Try the same workout as the treadmill workout program I just discussed. Read through our elliptical results guide to see what you can expect from this cardio exercise.

3. Rowing Machine Workout

Rowing machines are also excellent beginner machines, as they're easy on the joints and let you sit while working out. Proper form is the key here and allows for a complete, full-body workout.

Try 5-10 minutes at a steady pace to get your form down. Once you get the hang of it, you can try another 10-15 minutes of HIIT. Row at an intense pace for 1 minute, and rest or “paddle” for another.

4. Stair Climber Workout

Stair climbers are more challenging for just about anyone. Start off with 10-15 minutes of walking at a steady pace for the first couple of weeks. This alone should get your heart racing.

Once your body is more accustomed to the machine, you can add 5 minutes each week. Once you’ve gotten up to 30 minutes, you can choose to add in intervals of 30-seconds of running or jogging.

Beginner Strength Workouts For Women (Guide For Toning)

Dumbbells
Dumbbells are an incredibly versatile piece of equipment for strength training that many of us already have some experience with. These are perfect for doing bicep curls, hammer curls, tricep extensions, chest presses, for adding weight to walking lunges, and more. When using dumbbells, keep your feet hip width apart and your core tight.
Kettlebells
Kettlebells seem to be a bit less intimidating – perhaps due to their added comfort in the grip. Try swings, push-presses, tricep presses, bicep curls, reverse lunges, and more. As you can see, kettlebells are often a great alternative to dumbbells.
Barbells
Barbells offer a bit less range of motion than dumbbells, but for many beginners, they are easier to use. This is because you don't have to worry as much about keeping an eye on each arm lowering and rising at the same time. It requires a bit less effort on form, in that sense. You can use these with weighted squats, bench presses, barbell curls, and more. They offer "the best bang for your buck," as you'll want to focus on compound exercises, which work better with barbells over the other equipment.
Medicine Balls
Medicine balls are simply one of the best tools you can use to improve overall fast-twitch muscle power and core strength. Try these with Russian twists, close-grip push-ups, squats, mountain climbers, and wall throws.
Resistance Bands
These bands are very intuitive to use and take up very little space. They’re also a bit safer to use, as you don’t have to worry about heavy weights. Use them for seated rows, squat jacks, bicep curls, overhead presses, reverse flys, and more. Building muscle with resistance bands is great for beginners.

Workouts For Female Beginners - According To Their Age & Health

Women In 20’s
If you’re in your 20’s, you can pretty much focus on anything you want. I recommend, however, that you really focus on mastering compound exercises, like weighted squats and bench presses, along with lunges, push-ups, and strengthening your core. Perfect your form, too. This will give you a solid foundation in strength training while minimizing the risk of injury, no matter what age.
Women In 30’s
You’ll want to continue being proactive with your resistance exercise, as our muscle mass tends to lower by about 5% every 10 years after we turn 30 years old. At the same time, our metabolism slows down a bit, so you may want to add in perhaps 15 extra minutes of cardio than you used to do. If you’re shorter on time now, try grabbing some resistance bands to use at home when you have some free time.
Women In 40’s
I find that most women who hire personal trainers in their 40s are focused on one thing: weight loss. Try keeping your aerobic and resistance exercises balanced, as they're both important. Make sure you're really incorporating stretching into your workout routine or even adding in yoga on your rest days. As we get older, it becomes more challenging to learn new movements, so it's best that you keep consistent with your gym workouts. Foam rollers are going to be your friend, working out tight knots. And lastly, take it one day at a time with weight loss. All of our bodies are different.
Women In 50’s & Beyond
At this age, you may want to incorporate more “fun” workouts, such as biking around the beach or going hiking outdoors, playing with the grandkids, etc. You’ll likely have a longer recovery time, so do take things slow when ramping up workout intensity. As your joints are more delicate, you may want to substitute a treadmill or bike for the elliptical or swimming.
Special Circumstances / Physical Conditions
If you’re pregnant or just gave birth, you really need to stay active but make sure to take it easy. You don’t want to risk pulling any muscles or tendons that are already vulnerable at this time. The idea is to just remain healthy and active instead of trying to bust out your 1-rep max on deadlifts. You should discuss any fitness routines you plan on trying with a healthcare provider.

What Should You Bring to the Gym? (Essential Workout Gear)

These are the basics I suggest when visiting the gym. These items will improve your workout and overall experience.

gym bag
Workout outfit that makes you feel good about yourself & Comfortable
Water bottle
Extra clothing & toiletries
Towels
Headphones

Gym Etiquette Tips For Women At The Gym

1. What should you do after using equipment?

After you use a machine, mat, or other piece of gym equipment, you should always clean it. Take a towel or paper towel, spray the equipment so that the entire surface you touched is covered, and wipe it dry. The gym staff and your fellow exercisers thank you for this.

2. What should you do after you finish using weights?

Make sure to return any piece of equipment to where you found it after you finish with using them. Obviously, some people will just leave their weights on the ground when done, but it’s always best that you re-rack your weights when done.

Most weights will be grouped together based on the weight, so make sure to see if the rack has the specific weight listed on it.

3. How long is it appropriate to spend on one workout machine?

If the gym is busy, it's best to limit your time on a cardio machine to 30 minutes if you can see there aren't many free ones. For other exercise machines, you can feel comfortable taking your time on 3 sets.

However, if you can see someone is waiting for you, it's always courteous to ask if they want to "work in." That means you can do your set, then they do theirs, switching off until you finish.

Related Article - Best Home Gym Exercise Equipment For Women

4. How much weight should a woman lift?

As every woman is different, I can’t tell you exactly how many pounds to start out with your personal weight training. However, it would be best to start at a weight where you can lift it at least 10 times without failure. It shouldn't be so simple that you can do more than 20 reps.

Usually, this falls in between 5-pound to 15-pound weights for the upper body.

It's crucial that you don't go too hard your first day of weight training and remember that strength training requires a proper warm up, too. Slow and steady wins the race in terms of increasing resistance, and your body needs time to acclimate. You are putting yourself at a greater risk of injury if you push your body too far.

5. Free Weights Vs Machines

There are conflicting opinions on this one. While machines are a bit safer, they do force you into a particular position, which may not be ideal for your height. Free weights help work all the smaller accessory muscles to the major groups, mimicking real-world movements [2].

Why Do Some Women Avoid Going To The Gym?

On the first day at the gym, women may feel nervous for various reasons. For one, many gyms are male-dominant, especially the weight section. While that has changed quite a bit over the past 10 years, that stigma still exists for many.

Depending on which gym you go to, it may feel like it's always crowded. If you can, try choosing a gym that's not as packed or going at a time like 2 pm – 3 pm that's known for being less busy.

Many women inherently feel uncomfortable "showing off" their bodies or getting all sweaty in front of others. While that's something many of us feel, 99.9% of people really are just focused on their own workouts, and there's nothing to feel nervous about.

Common Gym Questions For Women

How long should you workout at the gym if you’re a female beginner?

3 to 5 days at the gym is a great number of days when first starting working out. This way, you'll have a day in between each workout to recover.

How many days should I workout for my first week?

Try working out 3 days for the first week, so you have enough time for recovery and aren't putting yourself at risk of injury/burning yourself out by going too hard.

What are the best times to go to the gym as a newbie?

2-3pm always seems to be the “golden hour” as very few people are typically at the gym at this time. After 4:30, people start getting off work, and it will get pretty busy up until around 7:30pm. From 7:30 to 10, it tends to calm down a bit.

What is the best way to build a solid gym habit?

Best way to build a solid gym habit is by forming a plan and sticking to it! Really try to commit to it like you would with going to work. After all, our bodies are more important than anything else!

Can 16 year old girls go to the gym?

Absolutely! In fact, this is a great age to start going to the gym. You’ll get used to certain exercises and movements at an early age, which sets you up for success for the rest of your life.

Summary - Be Confident!

I hope that you now feel more confident walking into the gym on your first day and knowing what to do. It's okay if you don't know everything yet – no one does!

Having your plan with you and following it is key to accomplish your fitness goals, and I know you can do it! Thanks for tuning in, and I'll see you again soon!

References:

1. https://healthcare.utah.edu/healthfeed/postings/2017/03/workouts-dehydration.php

2. https://sites.udel.edu/coe-engex/2017/03/06/free-weight-vs-machines-is-one-better-than-the-other/

What To Do First Day At Gym As A Woman (4 Free Plans)