Tuesday, June 15, 2021

The Best and Ultimate Workout Plans and Routine for Women at Gym

In today’s world, both men and women equally consider their mental and physical fitness and health as an essential component to their overall wellbeing.

But of course things have not been this same always. While men and women since old times have both remained conscious about their mental and physical health, the way they perceived it was totally different.

In the past, men were usually more indulged in physical workouts and joined gyms and practiced sports as a way of doing it.

This was the time when finding a woman at any gym or workout session seemed almost impossible or unbelievable.

Women in those days were generally seen as a gender type that was incapable of lifting heavy weights and burning the amount of energy required to undergo a physical workout.

So what did women in those days do and how did they overcome their fears of losing control over their body shape and mind?

Well, they were more inclined towards performing light exercises mostly of which were based at home.

On a much advanced level for women who thought these light exercises weren’t enough to achieve the shape and figure they desired or idealized from fashion models, dieting plans were introduced.

Women were asked to follow strict eating habits and control their hunger to extreme points.

But aside from bringing in the desired form of body shape, these diet plans actually proved to be a way to deprive women from the basic and essential food elements and nutrients.

But as always times changed and humans evolved. We became more knowledgeable about the relationship of having a proper diet and the need to burn the extra carbohydrates and fats in our body to remain fit and healthy.

The best and ultimate workout plans and schedule for women at gym

Like men, many women today also take equal amounts of interest in working out regularly at the gym.

But there are still some specific things that separate women workout schedules and routines from those followed by men.

This is because both men and women have different body preferences when it comes to keeping it in top shape and style.

So if you are a woman who happens to join a gym recently or is considering to join one but is unsure about what exercises and workouts to focus more on as a woman, we have compiled a few workouts and exercises which you as women should target first.

So let’s start and learn the best and ultimate gym workout routine and plans for girls and women.

1. Warm up

Warm up

As a general rule of thumb, before you start doing any workout whether at home or at the gym or even before starting to play any sport, it is always important to warm up.

By warming up your body, to break your body from the complete rest and relax mode and prepare it for the challenges, movements and flexibility needed during the physical workout.

Warming up also enhances your blood circulation and breathing levels as you start to develop the momentum.

Warming up does not require you to do anything special.

Just run out a short distance if you are outdoors or have enough space for doing it, stretch your hand and leg muscles a little bit, try jumping for a few times and that’s all.

2. Glutes and legs workout plans

Glutes and legs workout plans

There are a number of exercises that you can do at home or gym to grow your glutes and shape your legs.

While all these can be done at home and at the gym, we recommend doing these at the gym because for some exercises you would need assistance which is abundant at the gym only.

Goblet pulsing squat

  • 4 sets of 12 reps

  • Points to remember – Focus on not using your momentum to bounce up. Pay close attention to your movement and avoid bouncing up movements.

Stiff leg deadlifts

  • 4 sets of 12 reps

  • Points to remember – Bend your knee while keeping your back neutral and straight. Engage your glutes while targeting your hamstrings.

    This exercise should be done in supersets. For those of you who are new and do not know what this means, well do not worry about it.

    Supersets means doing two recurring sets of the same exercise without taking any breaks in between them.

Curtsy lunges

  • 4 sets of 10 reps for each leg

  • Points to remember – Use a barbell to carry the weight on your back for doing this exercise. This exercise also needs to be done in supersets.

    You can also do this exercise using dumbbells. While barbells make this workout difficult, for better results it is advisable to use them in this exercise.

Jump squats

  • 4 sets of 20 reps

  • Points to remember – While many people will under-estimate this workout, you will see a lot of social media fitness models doing it excessively.

    This is because this workout at first does not seem to be much helpful. But once you start doing it regularly, you will notice its results and outcomes and will definitely feel the changes it brings to your body.

Weighted donkey kicks

  • 4 sets of 12 reps

  • Points to remember – Rest the dumbbell on the back of your knee to do this exercise.

    This is perhaps one of the best workouts to end your glutes and leg day session with weight on your knees.

Glute bridge

  • 4 sets of 12 reps

  • Points to remember – This exercise will require resting a dumbbell on the lower side of your stomach just near the point where your legs join it.

    With this weight on your lower abdomen area and while lying on the floor with your head facing up, try to raise your body like a bridge.

    Please note that this exercise is kind of dangerous especially for beginners when they aren’t well aware of how to handle gym equipment.

    During this exercise, balancing the dumbbell and not letting it roll down is the precaution you need to take.

    Use some kind of support to hold the dumbbell on to your belly and avoid any mishap or feel uncomfortable during this workout.

3. Abs workout plans

Abs workout plans

Whether it is boys or girls, men or women; no one wants a fat tummy or belly hanging out in the front. Instead, everyone wants a flat stomach showing its abs lines or the tough muscles in proper shape that you call as 6 packs.

For this, you need to do some abs workouts. But before you begin, remember that making abs and then maintaining it is not easy.

It requires a lot of hard work done with consistency and following a strict diet plan to avoid any excess fat deposits on your stomach area.

Plate pass

  • 4 sets of 10 reps

  • Points to remember – Use a plate that weighs enough to bring in the desired results that you intend to achieve while also keeping you comfortable in balancing it.

    This is because if your focus shifts towards balancing the weight of the plate then it will distract you from your real goal.

Standing walkout – low to high plank

  • 4 sets of 10 reps

  • Points to remember – This workout plan does not require any equipment and therefore can be done at home as well. But as always we recommend going to the gym to avoid any distractions that you might face at home.

    Coming back to the main topic, this workout offers a ton of benefits due to the number of variations that you can add to it. Another reason why we want you to be at the gym is because in some variations you might need assistance or help from some other person.

    Aside from just doing our mentioned low to high planks, you can also experiment with jumping jack planks, twisted mountain climbers or incorporate some sets of toe touches.

Plank rolls

  • 4 sets of 20 reps

  • Points to remember – Make sure to keep your toes high and do not let your body or hips touch the floor on either side.

    Be regular and control your movements during the whole workout session. You will eventually feel the fat on your stomach burning out and your abs formation becoming visible.

Lying scissor kicks

  • 4 sets of 20 reps

  • Points to remember – While this workout is considered easy, never underestimate its potential to burn your fats and carve out your abs.

Tuck ins

  • 4 sets of 10 reps

  • Points to remember – Keep something as a divider to regulate the movement of your legs.

    Try to raise your legs well above the divider in each turn and avoid touching your legs to it.

    Remember that the divider thing is just to regulate the flow or movement of your legs. Do not keep something very tall or which makes you raise your legs extra high. This is not the purpose of this exercise.

4. Arms and shoulders workout

Arms and shoulders workout

The overall purpose of your workout won’t be served if you skipped your arms and shoulders workout. After all, your arms and shoulders are the mostly used parts of your body during all your workouts.

You also need them to help you in operating gym equipment, lift weight plates and tune your gym equipment to suit your workout level.

Dumbbell shoulder press

  • 4 sets of 8 reps

  • Points to remember – While doing this overhead press workout, make sure to not bring your dumbbells too low.

    Just lower them to the level of your ears to make a 90 degree angle with your forearms at your elbow joints.

    Also do not be fast or do rapid movements during this workout. Try to be nice and perform slow and controlled movements.

Hanging lateral dumbbell raise

  • 4 sets of 8 reps

  • Point to remember – In this side hanging lateral dumbbell raise, with a slight bend on your arm bring the weights in your hand to your eye level and then again lower them like a hands down position.

    Keep your hands straight and do not make them fall suddenly or with force. Do slow and controlled lifting and lowering movements.

Alternate dumbbell curls

  • 4 sets of 8 reps

  • Points to remember – Make sure that your elbow moves in a straight and regular shape. Follow a rigid movement pattern and do not let your elbows or hand sway away in other direction due to the weight of the dumbbells.

    For this, make sure that you are using the right weights. Do not use weights that are too light and also not too heavy. Just the exact weights that suit your lifting capacity for a single hand.

Tricep ropes pull down

  • 4 sets of 8 reps

  • Points to remember – For this workout, you will do supersets. What are supersets have been discussed in detail in the above sections.

    Keep your body straight and just focus on pulling the rope or cable with your hand in a fixed movement pattern. Make uniform pullovers and releases.

Front dumbbell raise

  • 4 sets of 8 reps

  • Points to remember – Raise the weight in your hands to become perpendicular and form a 90 degree angle with your shoulder level.

    Or raise your complete arms to your eye level while keeping them straight throughout from the lower starting point to the highest raise point.

    Again find the appropriate and right weighted dumbbells that suit your lifting capacity for a single hand. Keep the movement slow and controlled.

Face pulls

  • 4 sets of 8 reps

  • Points to remember – Use a rope or cable attachment and make sure you are pulling the weight to your actual face and eye level. Let’s say that it makes a 35 or 45 degree angle.

    Make sure that it is your eye and face level and not your neck or forehead that you are pulling towards.

    Again, do not hurry and keep it slow and controlled to avoid pulling it too much closer to your face that you might touch or hit it.

    Also, keep a tight grip on the handles of the elastic cables and do not let them loose, swing away and rebound to hit something.

Bottom line

If you are unsure about what the above workout terms mean and how to do each, you might want to take the help of an instructor at your gym. You can also watch YouTube videos as a better visual learning aid.

Whatever workout plan you start with, make sure that it is a proper timetable for the gym workout routine schedule and follow it regularly. Try to incorporate as many workout plans from our list as possible.

Assign separate days for each workout plan at your gym and take breaks as suggested in the videos you watch or by your gym instructor.

Remember to not hurry as all gym workouts plans start with the basic purpose of burning body fats to maintain your body shape and physique.

Finally, the point where you start gaining muscle mass and strength is the ultimate level that will require a considerable amount of dedication and hard work to achieve.

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