Beginner Workout Plan for Women

Transform your fitness journey with our Beginner Workout Plan for Women. Achieve your fitness goals with a total-body beginner workout routine. Start today!

By Karina Jimenea on Feb 29, 2024.

Fact Checked by Ericka Pingol.

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The health benefits of working out

Have you ever experienced that post-workout glow, where a sense of accomplishment mingles with the sweat on your forehead? It's a feeling many of us can relate to, but beyond that immediate satisfaction, let's delve into the tangible health benefits of regular exercise.

One significant health benefit of working out is its impact on cardiovascular health. Exercise strengthens the heart muscle, improves circulation, and helps regulate blood pressure (American Heart Association, 2023). It's as if each workout is a mini tune-up for your heart, keeping it robust and efficient.

Now, let's talk about the brain. After a good workout, you feel more alert and focused. Aerobic fitness through exercise enhances cognitive health by preserving brain tissue and improving attention, processing speed, and cognitive strategies. Exercise affects molecular events, collaborating with diet for cognitive well-being (Gomez‐Pinilla & Hillman, 2013).

Weight management is another piece of the puzzle. Incorporating physical activity is crucial in preventing weight gain and promoting weight loss. Exercise induces metabolic adaptations, enhances energy regulation, and may improve appetite control. Personalized approaches in clinical settings and legislative measures are advocated for combating sedentary lifestyles and chronic diseases (Chaput et al., 2011).

Have you ever noticed that a good night's sleep follows a day of physical activity? While limited conclusive evidence exists on the impact of exercise on sleep, 29 out of 34 studies suggest a positive relationship, especially in middle-aged and elderly adults. At the same time, results varied among children and young adults (Dolezal et al., 2017).

In conclusion, the health benefits of working out extend far beyond aesthetics. They reach the core of your well-being, influencing your heart, mind, weight, and even sleep quality. So, the next time you lace up those sneakers or roll out that yoga mat, remember you're not just exercising but investing in a healthier, more vibrant version of yourself.

Printable Beginner Workout Plan for Women

Download this Beginner Workout Plan for Women to guide your clients in their fitness journey.

The importance of picking the right workout routine for you

Selecting the proper workout routine is essential in ensuring it is effective and enjoyable. The significance is about finding the routine that aligns with your individual needs.

The starting position matters, especially if you're a beginner. A well-designed workout considers your current fitness level and gradually introduces you to exercises that engage your entire body. This holistic approach ensures overall strength and minimizes the risk of injury.

Consider the workout type – gym workouts, weight training, or a mix of both. Tailoring your routine to your preferences ensures a more consistent commitment. Incorporating chest exercises can contribute to a balanced routine if you enjoy lifting weights.

A perfect workout recognizes the importance of gym time that suits your schedule, making it feasible to integrate into your daily life. It addresses areas like the lower body, preventing imbalances and promoting a well-rounded physique.

Moreover, the proper routine considers the potential for tight muscles, incorporating stretches and exercises that enhance flexibility. The key lies in finding a workout routine that feels right for you, aligning with your goals, and making the journey beneficial and sustainable in the long run.

Factors to consider when finding a workout plan

Starting is always the most challenging part. To help you out, here are some factors to consider when finding a workout plan:

  1. Fitness goals: Craft your workout plan with excitement, aligning it precisely with your unique fitness aspirations, whether shedding pounds, building muscle, or embracing holistic well-being.
  2. Personal preferences: Infuse joy into your fitness journey by selecting exercises and activities you genuinely love, transforming your workout routine into a source of genuine enjoyment.
  3. Time commitment: Choose a workout plan that harmonizes seamlessly with your daily schedule, providing fitness and a convenient and achievable time investment.
  4. Fitness level: Celebrate your current fitness level as a starting point, ensuring your workout plan elevates your enthusiasm without overwhelming you, making each session a rewarding experience.
  5. Variety and progression: Inject enthusiasm into your routine by embracing a diverse mix of exercises and a progressive approach, ensuring your fitness journey remains dynamic and continuously sparks your passion.

How does this beginner workout plan work?

Your fitness journey with the beginner workout plan for women is a step towards a healthier and stronger you. This will guide you with your workout routine, helping you achieve goals, whether it's to lose weight, build strength, or establish a solid foundation for your fitness journey.

Step 1: Download the template

To get started, download the template provided. This simple document will be your go-to guide throughout your exercise journey.

Step 2: Input personal information

The template includes a personalized table where you fill out your details, such as name, age, sex, height, and weight. This ensures the plan is tailored specifically for you.

Step 3: Weekly workout schedule

Follow the sample seven-day workout schedule outlined in the template. Each day is strategically planned to include a variety of exercises targeting different muscle groups.

Step 4: Full-body strength training

Engage in full-body strength training workouts on specific days. Begin with foundational exercises like body-weight squats and dumbbell chest presses. Focus on good form to maximize effectiveness and prevent injuries.

Step 5: Cardio workouts

Cardio workouts are essential to your routine, promoting weight loss and cardiovascular health. Choose activities like brisk walking, jogging, or a bike ride for 20 minutes on designated days.

Step 6: Active recovery days

Adequate rest is needed after an intense workout. Acknowledge the importance of active recovery days with yoga and light cardio exercises. These days are crucial for muscle recovery and flexibility.

Step 7: Core and flexibility

Dedicate specific days to core and flexibility exercises, integrating Pilates and yoga. Strengthen your core and improve flexibility for a well-rounded fitness plan.

Step 8: Rest days

Recognize the significance of a rest day in preventing burnout and allowing your body to recover. Balance is key to sustained progress.

Step 9: Progress gradually

As you start exercising, focus on perfecting your form and gradually increasing the intensity. Listen to your body; consult a personal trainer for guidance if needed.

Step 10: Whole-body engagement

Ensure your workouts engage your whole body, targeting various muscle groups, including the upper body, to achieve a balanced and effective fitness plan.

Beginner Workout Plan for Women example (sample)

Take a look at our sample workout plan. Following this step-by-step guide will establish a strong foundation, making your fitness journey enjoyable and effective. You may customize or stick to the plan. Whatever you choose, stay consistent, and watch your strength and endurance grow over the first few weeks. This beginner workout plan perfectly balances strength training, cardio, and active recovery, setting you on a healthier lifestyle.

Download this free Beginner Workout Plan for Women example here:

Beginner Workout Plan for Women example (sample)

Common beginner exercises to include in the plan

Body-weight squat

A body-weight squat is like sitting back into an invisible chair, keeping your feet hip-width apart and lowering down, engaging muscles in your legs and buttocks. It's a simple yet effective exercise that builds lower body strength and endurance, perfect for beginners.

Dumbbell chest press

The dumbbell chest press involves lying on your back and pushing weights upward, targeting the chest muscles. It's a straightforward exercise that enhances upper body strength and can be easily incorporated into your routine with minimal equipment.

Cardio workouts

Cardio workouts include brisk walking, jogging, or cycling, getting your heart rate up to improve cardiovascular health. These exercises are adaptable and practical for beginners, helping burn calories and boost overall fitness.


Yoga focuses on stretching and holding various poses, promoting flexibility and balance. It's a low-impact exercise that improves physical well-being and encourages mental relaxation, making it suitable for beginners seeking a holistic approach to fitness.


Pilates emphasizes core strength through controlled movements and exercises, often using a medicine ball or mat. It's beneficial for building a strong core and improving overall body stability, making it a valuable addition to a beginner's workout routine.


Kickboxing involves a mix of punches, kicks, and defensive moves, providing a full-body workout. It's a dynamic option for beginners, combining cardio with strength training and adding a fun, challenging element to the exercise routine.

Why use Carepatron as your nutrition software?

Choosing Carepatron as your nutrition software is a wise decision for several reasons. First and foremost, Carepatron integrates seamlessly with the modern world, offering Telehealth services that bring nutrition guidance to your fingertips. The convenience of remote consultations ensures that your nutrition plan aligns perfectly with your schedule.

Carepatron doesn't just stop at nutrition because it covers all bases with robust Clinical Documentation. Your health information is securely stored, making it easier for professionals to tailor advice to your specific needs. Additionally, the platform's advanced Scheduling features keep you on track with your appointments, ensuring you never miss a beat on your training session.

Whether you're on a fat loss mission or perfecting your fitness routine, Carepatron's comprehensive approach has you covered. The platform understands the importance of tailored solutions, offering a variety of beginner workouts to kickstart your fitness endeavors.

With Carepatron, achieving your fitness goals becomes not just a possibility but a practical and enjoyable reality.

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American Heart Association. (2023, June 5). Getting Active to Control High Blood Pressure.

Chaput, J., Klingenberg, L., Rosenkilde, M., Gilbert, J., Tremblay, A., & Sjödin, A. (2011). Physical activity plays an important role in body weight regulation. Journal of Obesity, 2011, 1-11.

Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine, 2017, 1-14.

Gomez‐Pinilla, F., & Hillman, C. (2013). The influence of exercise on cognitive abilities. Comprehensive Physiology, 403-428.

Who should use the Beginner Workout Plan for Women?
Who should use the Beginner Workout Plan for Women?

Commonly asked questions

Who should use the Beginner Workout Plan for Women?

This workout plan is perfect for women eager to kickstart their fitness journey or return to the groove. It offers a structured and practical roadmap for building strength and improving overall health.

When is the best time to use the Beginner Workout Plan for Women?

Anytime is the perfect time to dive into the Beginner Workout Plan for Women, whether starting your fitness journey or simply craving a well-organized approach to your workouts.

How do I use the Beginner Workout Plan for Women?

Excitingly, you can jump right in! Fill out the user-friendly template and embrace exercises like body-weight squats, dumbbell chest presses, and energizing cardio workouts, ensuring a gradual and enthusiastic progression for optimal results. Let the fitness adventure begin!

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