This guide to your gym workouts and exercise schedule is a great way to keep yourself on track toward your fitness goals.

Starting a gym routine for the first time is daunting. But, for women to start exercising at the gym, walking in with a plan is the best way to combat any nervousness, have the most positive experience and enjoy a safe and effective gym workout.

 Some rules for planning your gym workout routine

1. Avoid back-to-back strength training

2. Avoid same muscles training

3. Before starting workout, do warm up to reduce the risk of injury

4. Ensuring your body is moving properly during your training session

Workout plan for determined beginners!

Women's beginner workout plan to guide your gym workouts and exercise schedule is a great way to keep yourself on track toward your fitness goals.

To build consistent gym habits, it's important that you consider your needs.

You can do cardio on recovery days to fit your schedule and lifestyle. A combination of workouts and cardio, with a few days of HIIT training in a month, are a good plan for weight loss but all after you have fixed your nutrition are consistently taking diet to lose weight. To gain muscles on the other hand, you need to alter your diet by increasing protein content in your meals and if required, top it up with appropriate supplements.

To get started with strength training, section your workouts while training muscles of upper body, lower body and dedicate a day to full body workout if you are exercising six days a week. You can train the same muscles with weights as well as with the help of exercising bands. Once you know how to exercise with exercise bands, you can workout anywhere with the help of bands and will not miss out on workouts even if you happen to miss a gym day. Consistency in workout and nutrition is important to achieve any fitness goal.           

To begin with here are some of the useful and effective full body workouts for women

Dumbbell workout is a good place to begin. Start with comfortable challenging weight, focusing on your form.

1. Body Weight Squats

Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

Lower your body until your thighs are parallel to the floor.

Pause, then return to the starting position.

2. Dumbbell Deadlift

Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Stand with your knees slightly bent, and your feet placed shoulder-width apart.

Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor.

Allow your arms to hang down in front of your knees and shins. Make sure you keep your back in a neutral position, taking care not to round it. You should lower yourself into position slowly, in a controlled manner.

From this position, stand up straight without changing the shape of your back. Squeeze your glutes as you straighten, pushing through the ball and heel of your foot. That’s one rep. 

3. Forearm Plank

Assume a push-up position but bend your arms at your elbows so your weight rests on your forearms.

Tighten your abs, clench your glutes and keep your body straight from head to heels.

Hold as long as you can.

 Some exercise principles to help you reach your goal

There are many ways of training and they can all be beneficial depending on your goals.

1. Pay Attention to Your Food.

This is the simple formula which a lot of people complicate when it comes to weight loss. Take the help of a nutritionist if you have any special health condition. Protein intake helps in keeping you full, building muscles and losing weight as well. Cut on sugar and harmful fats but not on good carbs as they help you in fuelling energy for your workouts in the gym. Having small portions of meals throughout the day also help ward off cravings and regulate your metabolism with a workout schedule.

2. Warm Up Properly

When it comes to warming your body up at the start of training, stretches are the best. Afterwards, you can go for a healthy bout of cardio for a few minutes before hitting the muscle specific workout for the day.

3. Cool Down

Static and slower movement stretches are much better for this part of the workout.

Your fears and anxiety about going to the gym, not knowing what to do in the gym should be under control. Gym is there for you to explore yourself in and give that time entirely to your body and mind without thinking about all your multiple responsibilities at work and home being a woman. Make optimum use of this time. Focus on doing the workout and connect with every move with your mind to allow yourself the time to change!