Before we dive into the workout plan, it's important to consult a fitness professional to ensure that you're physically prepared to engage in any new exercise program. Each body is unique, and it's crucial to understand your own limits and needs.
It's a myth that workout plans should be the same for everyone, regardless of gender. Women generally have different physiological responses to exercise compared to men. Due to hormonal differences, women might have specific needs when it comes to building muscle and losing fat. That's why we have designed this beginner-friendly workout plan exclusively for females.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedThis workout plan spans across a couple of days and aims to target major muscle groups, improve stamina, and introduce you to the fitness lifestyle in a balanced and structured way. Each day focuses on a particular theme.
The upper body is crucial for performing everyday tasks, from lifting groceries to pushing doors. Strengthening these muscles can not only help you in daily life but also improve posture and reduce the risk of injury.
| Exercise | Sets | Reps/Duration (seconds) | Instructions |
|---|---|---|---|
| Push-Ups | 3 | 12 | Keep your body straight and lower yourself until your chest nearly touches the floor, then push back up. |
| Dumbbell Shoulder Press | 3 | 10 | Sit on a bench, hold dumbbells at shoulder height and press them overhead. |
| Bent-over Dumbbell Rows | 3 | 12 | Bend at the hips, hold dumbbells in front of you, and pull them towards your lower rib cage. |
| Tricep Dips | 2 | 10 | Using parallel bars or the edge of a bench, lower yourself until your arms are at a 90-degree angle, then push back up. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedThe lower body houses some of the biggest muscle groups. Working on them helps you perform better in physical activities and also boosts your metabolism due to the large amount of energy these muscles use.
| Exercise | Sets | Reps/Duration (seconds) | Instructions |
|---|---|---|---|
| Squats | 3 | 12 | Stand with feet shoulder-width apart, lower down as if sitting in a chair, then return to the starting position. |
| Lunges | 3 | 10 (each leg) | Step forward with one leg, lower your body until both knees are bent at a 90-degree angle, then step back. |
| Calf Raises | 2 | 15 | Stand on the balls of your feet, raise your heels as high as possible, then lower them back down. |
| Plank | 2 | 30 (seconds) | Hold your body in a straight line from head to heels while resting on your elbows and toes. |
To make the most of this plan, aim to complete each day's exercises 2-3 times a week. As you get more comfortable, you can gradually increase the sets, reps, or duration. Remember, consistency is key in any fitness journey.
For a fully customized experience tailored to your unique needs, don't forget to check out our Pro plan.
Happy Working Out!