It is no doubt that the gym is one of the most inclusive places. No matter whether you are starting from 0 or picking up from you left off, you are welcome there. Being a woman, you must have often heard people say why do you want to take gym so seriously? They think strong-looking women are synonymous with looking and being manly. But the truth is, do their opinions even matter at the end of the day? If you are a woman who has recently made up her mind to hit the gym, no matter what your end goal is, we are here to help you. Check out these exercises that can be included in the perfect gym workout routine for women and help you look the best version of yourself.
Where to begin?
The most important part when it comes to working out is that you need to work on your basics. You will have to build up your strength and make your body get used to getting exerted regularly. This will help you take on heavier challenges and workouts later on.
If you want to build up your strength, then it is important to make out a plan. A lot of professionals have pointed out that an ideal gym workout routine for women should consist of different exercises that help them focus on target areas individually.
Begin your exercises by practising good form and knowing the limits of how much weight you can sustain without breaking your back. Ask for help from a gym instructor and take their advice seriously.
Any basic gym workout routine for women will always begin with warming up. This can include arm circles, spinal rotation, windmills etc.
Other exercises you can do to warm up include marching back and forth, swinging your arms, touching your toes, deep lunges, band shoulder exercises, etc.
Exercises for your workout routine
This exercise targets the biceps. You can do it while sitting or standing up, it depends on you. Another thing is, that you can do simultaneous arms as well, however, if you want to strengthen your core and make your shoulders gain strength, you should do both arms together. Remember to keep your torse uptight.
How to do it:
Hold a pair of dumbbells at your sides, palms facing forward. As you bend your elbow, slowly and carefully bring your hand(s) toward your shoulder. Only move your forearm from the elbow joint; keep your upper arm and wrist immobile. Leave a small gap between your hands and shoulders as you fully curl up. Pause, then descend gradually until you reach the bottom.
Another good exercise for your gym workout routine for women is goblet squats will help you with muscle-building. This exercise targets your glutes, legs, and core. This is an exercise that you should go for when you are building strength and working on your core.
How to do it:
Holding a dumbbell or kettlebell in front of your chest with both hands, stand with your feet hip-width apart. When your thighs are parallel to the floor, lower yourself by bending at the knees and pulling your hips back. Then, push through your heels to stand back up.
Resistance Band Pull-Apart
If you want to make your gym workout routine for women an all-rounder one that covers all parts of your body, you should also include the resistance band exercise. It targets your backs, biceps, triceps, and shoulders.
How to do it:
Stand with your arms at chest height in front of you. Your resistance band should be parallel to the ground and tightly held between your hands. Pull the band toward your chest while maintaining a straight arm position. Start this motion in the middle of your back.
As you squeeze your shoulder blades together, maintain a straight spine. After a little pause, move back slowly to the starting position.
As the name suggests, this workout target the chest, along with shoulders and triceps. It can be an essential addition to any gym workout routine for women.
How to do it:
Knees bent, place yourself on an exercise mat, and hold a light dumbbell in each hand. This exercise can also be performed on a bench.
With the backs of your arms resting on the floor, bend your elbows to a 90-degree angle. Your chest should be covered by the dumbbells. Exhale deeply, then raise your arms so that they nearly touch the dumbbells.
Return to the starting position after pausing.
This is one of those exercises that you can keep doing whether as a beginner or even when you are past your early days at the gym. Mountain climbers are best for your shoulders, back, core and legs. This exercise can be incorporated into any gym workout routine for women.
How to do it:
Lie in a pushup or plank position. Maintain hips in line with shoulders, feet hip-width apart, glutes engaged, hands under shoulders, and core engaged.
Bring your right knee in quickly toward your chest. Pull the left knee in toward your chest as you push it back. Move quickly back and forth between the legs. You can ideally do two-three sets of these.
This exercise helps tone your shoulders and back and provides strength to your core. You must be aware by now that working on your core is very important.
How to do it:
Standing with knees slightly bent, feet hip-width apart. Hold dumbbells with hands facing your thighs and along your body. Lean forward a little at the waist while working your core. As your arms form a “T” at shoulder level, raise them out to the side. Repeat.
Now that you have enough exercises to form a gym workout routine for women, here are some things you should keep in mind to have the most effective results.
Warming up isn’t enough
While everyone places emphasis on warming up, cooling down is important as well. You can do this by stretching after you are done with your gym workout routine and resting. It is important to rest as well so that your body recuperates and is ready for your next gym session.
Make sure you have good form
You must make sure your technique and form are good. You need to know that it is not an overnight development, and you need to stay focused and be regular with your exercises. Over time, you will gradually perfect your form and it will become an instinct for you.
Do not over-exert yourself
It is extremely important. If you are feeling stressed, tired, or feel some pain while partaking in exercises, you should immediately stop. Ask your gym instructor about it, or rest for a while before continuing. It is also important that you have a good diet and drink enough water.
Make a routine and be regular so that your body gets accustomed to your gym workout routine. You must keep your menstrual cycle and the complications that come with it in mind when you get a plan made. Any gym workout routine for women should focus on strengthening them instead of making them fatigued.