What To Do First Day At Gym As A Woman (Beginner Exercises)

Woman’s First Day At The Gym (What Should You Do?)

Your success highly depends on knowing that you have a plan. Having a plan ensures you are making the most of your time and are performing exercises in a way that will end up with the best results possible.

No matter what your goal is with going to the gym, having a plan will make sure you accomplish them.

The Workout Plan

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 machine.

You can check out our guide to rowing vs elliptical training to see which one is best for you.

After your muscles are warmed up, try 15 minutes of cardio at a more challenging pace. You should be able to have a conversation, but still be sweating.

Afterward, you should stretch for 5 minutes: both lower and upper body. You can find our guide on the benefits of stretching here! 

It's also smart to get in some bodyweight exercises. Try 2-3 sets with 8-10 reps of assisted pull-ups and push-ups, along with 3 sets of bodyweight squats and planks for 30 seconds.

What To Bring  

Gym Etiquette Tips For A Woman’s First Day At The Gym

What should a woman 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.

What should a woman do after she finished using weights?  

Make sure to return any piece of equipment to where you found it. 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.

How long is 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.

How much weight should a woman lift?  

As every woman is different, we can’t tell you exactly how many pounds to start out with. 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. 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.

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.

Best Cardio Workouts For Female Beginners (Weight Loss Guide)

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

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. 

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 we just discussed. Read through our elliptical results guide to see what you can expect from this cardio exercise.

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. You can see from our muscles worked by rowing machines article that they are a total body toning workout.

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. Review our guide to using the StairMaster vs the treadmill to see which is better for you.

Beginner Strength Workouts For Women (Guide For Toning)

Workouts For Female Beginners (According To Their Age & Health)

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.

Women’s First Day At The Gym FAQs

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

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

How many days should I work out for my first week?  

Try 3 days, 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?  

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.