Exercising has great benefits for your health, including improved heart health, increased energy, and improved muscle mass. Now is a great time to get started exercising; don’t keep putting it off! Besides, you can know 10 best beginner exercises for women.
If you’re a woman who’s just getting started on a new exercise routine, you don’t need to jump into an intensive boot camp to begin. Start out slow with some basic exercises and work your way up to a higher difficulty level.
That way, you can build up your endurance over time, lowering your risk of injuring yourself by doing too much too soon.
Table of Contents
- 1 Here are the 10 best beginner exercises for women to start with!
- 1.1 Take a Walk
- 1.2 Jump on Your Bicycle
- 1.3 Try an Elliptical Machine at the Gym
- 1.4 Go for a Swim
- 1.5 Do a Basic Plank
- 1.6 Work on a Bird Dog Exercise
- 1.7 Try a Flat Dumbbell Fly to Work on Arm Strength
- 1.8 Learn Dumbbell Side Curls to Work Your Arms
- 1.9 Work on Walking Lunges to Build Leg Muscles
- 1.10 Do Leg Presses to Work Your Leg Muscles
- 2 Questions and Answers about Best Beginner Exercises for Women
Here are the 10 best beginner exercises for women to start with!
Take a Walk
You don’t need to go to the gym to get your workout in! You can simply walk around your neighborhood or even hop on a treadmill at home. Walking is a great way to get started exercising, as you get to enjoy the great outdoors, which will keep you engaged in your exercise for longer. Try changing up how fast you’re going while on your walk. Speed up for a few minutes to get your heart pumping, then slow back to a more manageable speed for a minute or two. Repeat the process for a 20-30 minute walk. You can even get a walk-in at lunchtime! Instead of heading for fast food, grab a quick lunch, and then take a walk around the outside of your workplace.
Jump on Your Bicycle
Cycling is another great workout you don’t have to do at the gym. Just pull out your old bike at home and start riding! Start out slowly. Ride on flat pavement, only going 15-20 minutes the first time you ride. If you don’t have a bike at home, try a stationary bike at the gym. Set it in a low tension setting, then try riding for 15-20 minutes. Increase the amount you ride by a little bit each time you go out.
Try an Elliptical Machine at the Gym
An elliptical machine is a bit like a treadmill. However, instead of lifting your feet off the track, you place them into 2 ski-like holders at the bottom. Grab on to the handles at the top and turn the machine on a low setting. The machine will move your feet in an elliptical pattern as you pump your arms in a similar pattern. Aim for 15-20 minutes the first time you use an elliptical machine.
Go for a Swim
Swimming is a great exercise, even in the winter! Find a local pool and then dive in. If you’ve never swum before, try taking swimming lessons with your local parks and recreation department. You can also try water walking if swimming isn’t your thing. For water walking, just spend time going back and forth in the shallow end of the pool. For added strength training, try wearing water weights on your ankles. On the other hand, any gym pools have these for the patrons to use, so always ask before you buy.
Do a Basic Plank
Lay down on the floor face-down. Support your body on your forearms, knees, and the balls of your feet. Your upper arms should make a right angle with the floor. Push upward so you’re supporting your weight just on your forearms and your feet, making a straight line with your body. Tighten your core muscles and hold this position for about 30 seconds or as long as you can. Drop to the floor for a short rest and repeat the process 8-10 times.
Work on a Bird Dog Exercise
Get down on all fours (where the “dog” part of the name comes from). If you need to, put a small pillow under your knees for cushioning. Your knees should be right under your hips on the floor and your hands should be under your shoulders. Lift your right leg straight behind you while you lift your left arm out straight in front of you so they’re parallel with the rest of your body. Another, hold this position for just a moment, then switch to lifting your left leg and right arm out straight. Aim for 8-10 sets, going back and forth each time.
Try a Flat Dumbbell Fly to Work on Arm Strength
Grab a set of light dumbbells or even a couple of bottles of water or canned goods to use as weights. Lay down flat on your back with your knees bent and your feet flat on the floor. Hold one dumbbell in each hand at your chest. Push the dumbbells straight out in front of you, locking your shoulders toward your hips. Lower both arms toward the floor like you’re stretching your arms out for a hug. Don’t touch the floor, then bring the dumbbells back straight in front of you. Also, lower them toward the floor again. Repeat 8-10 times.
Learn Dumbbell Side Curls to Work Your Arms
Sit in a chair or on a bench at the gym. Start with a dumbbell in each hand down by your sides. The weights should be parallel to the floor and your palms should be facing your sides. Lift the weights up to your shoulder, keeping the same grip throughout. When you reach your shoulder, slowly lower the weights back down to your sides. Aim for 8-10 reps.
Work on Walking Lunges to Build Leg Muscles
Grab a set of dumbbells if you have them. Hold one in each hand down by your thighs, but don’t touch the dumbbells to your sides. If you want to start out simpler, you can leave the barbells off for now. Take a giant step forward with your right foot. As you do, let your left knee go down toward the ground. Go as far down as you can with your knee, but don’t touch the ground. If you can’t go very far down right now, that’s fine. You’ll get there later! Bring your body back up as you pull your left foot up to match your right foot, keeping your back straight. Then, step out with your left foot and bring your right knee toward the ground. Continue for 8-10 sets.
Do Leg Presses to Work Your Leg Muscles
Sit in the chair for the machine and put your feet flat on the leg press plate. Place your feet shoulder-width apart with your knees bent. Your feet should be slightly above your head. Slowly press the plate out until your legs are straight. Bend your legs to bring the plate back down toward your body. Stop for a second when your knees are at a 90-degree angle, then press the plate back up. Repeat for 8-10 reps.
Questions and Answers about Best Beginner Exercises for Women
What if I can’t get down on my hands and knees?
It’s okay to make adjustments as needed! If you need to, do the exercises on a soft, raised surface such as a bed. You can also put down something to make it softer for your knees, such as a yoga mat or a small pillow.
What can I use if I don’t have dumbbells?
You can use almost anything as a lightweight, including water bottles and canned goods. Many exercises can even be done without weights, particularly when you’re first starting out. Always remember to begin with lighter weights when you are starting a new exercise routine so you don’t overexert yourself.
What if I don’t have a gym membership?
You don’t have to shell out money for a gym if you don’t want to! There’s plenty you can do in and around your own home, including walking, bicycling, strength training, and yoga. Check out some workout routines on the internet for more inspiration.
What if I don’t like exercising?
Not everyone is going to like the same exercises. It’s important to find something you enjoy. If jogging isn’t for you, try swimming. If you find walking boring, try playing basketball with a few friends. Don’t be afraid to try out different exercises to find what you like best. You’re more likely to stick with it if the exercise is something you enjoy!
How often should I exercise?
Experts say you should aim for 30 minutes of exercise most days of the week or 150 minutes a week. That’s mostly focused on cardio, so if you can get in a few days of strength training, even better. In fact, you don’t have to set aside special times to get your exercise in! Park further out at the grocery store, work in your garden, or dance around the house as you clean. All these minutes add up over a week!
Therefore, starting a new exercise routine can be daunting if you’ve never done it before or even if it’s just been a while. Don’t worry, many other women are in the same boat! Start slowly at home if you don’t want to join a gym. Alternatively, pick a local gym or exercise class so you can get in a routine with other like-minded people. Whatever you do, make sure to find an exercise you love so you’ll stick with it. If you’re not sure how to use equipment at the gym, don’t be afraid to ask the staff; that’s what they’re there for, and they’re happy to help beginners like you get started on the road to a healthier you!