Exercise Routines for Women: Workout Tips for Beginners
Solid exercise routines for women are essential for optimum physical health — and the practice is good for your mental health, too. If you're a fitness newbie looking to kickstart your health journey, we’ve got some ideas we hope will inspire you.
With literally countless options available, it can be overwhelming to know where to start, especially as a beginner. So we’ve compiled this guide of workout plans and tips specifically tailored for women starting out with regular exercise. This article will provide you with the tools and knowledge needed to plan an effective beginner workout routine that works best for you.
Why Exercise is So Important for Women
Exercise is not just a means to lose weight or stay in shape; it’s an essential component of overall health and wellbeing, particularly for women. From reducing the risk of chronic diseases to improving mental health, regular physical activity offers a myriad of benefits that can positively impact every aspect of your life.
1. Prevention of Chronic Diseases
Engaging in regular exercise has been proven to help prevent a variety of chronic diseases that affect women, such as heart disease, osteoporosis, and breast cancer. Exercise has been shown to reduce the risk of developing these conditions by improving cardiovascular health, bone density, and overall immune function.
2. Stronger Bones and Muscles
Women are at a higher risk for osteoporosis as they age, but regular weight-bearing exercises like walking, running, and strength training will increase bone density and reduce the risk of fractures. What’s more, as women get older they are prone to loss of muscle mass. This can make everyday tasks such as lifting groceries or climbing stairs more difficult and increase the risks of falls and injuries. Better muscle tone also helps maintain a good metabolism and assists with controlling weight.
3. Weight Management
In addition to the benefits associated with stronger muscles, regular exercise also burns excess calories, helping you maintain a healthy weight. This is particularly important for women, as they tend to have slower metabolisms than men, making it easier for them to gain weight if they don’t lead an active lifestyle.
4. Increased Energy
Regular physical activity can help increase your overall energy and combat feelings of fatigue or lethargy that many women experience due to busy lifestyles or hormonal changes. Exercise releases endorphins which boost your mood and energy levels throughout the day.
5. Improved Sleep Quality
Women often struggle with getting enough quality sleep. This is particularly true if you are menopausal or perimenopausal, as hormonal changes can have a significant impact on sleep quality and quantity. Regular exercise has been shown to improve the quality of your sleep. Engaging in regular moderate-intensity physical activity is the most beneficial, whereas high-intensity exercise — particularly in the evening or near bedtime — can make it harder to fall asleep.
6. Mental Health Benefits
Exercise has also been proven to have a positive impact on mental health by reducing symptoms of anxiety and depression, improving mood, and boosting self-esteem. This is especially important for women who may be more susceptible to mental health issues due to hormonal fluctuations or societal pressures.
7. Better Pelvic Health
Keeping your core muscles strong will have a positive impact on your pelvic floor, making it easier to recover from childbirth in younger women and prepare for menopause in older women. These muscles play a vital role in supporting the bladder, uterus, and bowel. Regular exercise strengthens these muscles for good overall pelvic floor function.
If you have concerns about your pelvic floor, a consultation with a women’s health physiotherapist will provide a thorough assessment and treatment plan for any problems you’re experiencing.
Book A Women's Physio Consultation Now
Workouts for Beginners
Starting a new workout routine can be intimidating, especially if you're not sure where to begin. But don't worry — getting started with simple exercises is easier than you might think! Here are a few beginner-friendly exercises to help you ease into working out:
- Walking: Walking is one of the simplest and most effective forms of exercise. Start by taking short walks around your neighbourhood or local park, gradually increasing the distance and speed as you build up your endurance. Including some hills will give your fitness an extra boost.
- Swimming: Swimming is an excellent exercise for beginners because it offers a full-body, low-impact workout that's easy on the joints. The water provides natural resistance, helping to build strength and endurance without putting excessive strain on muscles or bones. It's also great for improving cardiovascular health and flexibility, making it suitable for people of all fitness levels, particularly as it can easily be adjusted in intensity as your fitness improves.
- Bodyweight Squats: Squats are a great lower-body exercise that will strengthen your legs and improve your overall balance and stability. To do a bodyweight squat, stand with your feet shoulder-width apart and lower yourself down as if sitting back into a chair, then push back up to standing. Protect your knees by making sure they don’t extend past your ankles, and make the most of the squat by keeping your weight back on your heels, not your toes.
- Push-Ups: Push-ups are an excellent upper body exercise that targets the chest, shoulders, and triceps. Start by doing modified push-ups on your knees or against a wall if regular push-ups are too challenging.
- Planks: Planks are a fantastic core-strengthening exercise that also works the shoulders, arms, and glutes. Start by holding a plank position for 15-30 seconds and gradually increase the time as you get stronger. No cheating, though! Keep your back straight and make sure your bottom doesn’t stick up.
- Lunges: Lunges target the muscles in your legs while also improving balance and coordination. Start with stationary lunges before progressing to walking lunges or reverse lunges for added difficulty.
- Dumbbell Curls: Grab a pair of dumbbells and stand with your feet hip-width apart and knees slightly bent. With palms facing up, curl the weights towards your shoulders while keeping your elbows close to your sides. Slowly lower them back down and repeat. Don’t have dumbbells? Don’t worry — two large tins of tomatoes will also do the job, or full bottles of water.
When starting any new exercise routine, remember to start slowly and listen to your body — it's important to progress at your own pace to avoid injury. And don't forget to warm up each time before you start and cool down afterwards. If you are pre/postnatal, it would be good to have a full assessment MOT to determine which exercises are safe and beneficial for you.
Workout Tips for Women
Nutrition and Hydration
Proper nutrition and hydration play a crucial role in maximizing the effectiveness of your workouts. Eating a balanced diet and drinking plenty of water will help you perform at your best, recover faster, and prevent injuries. From energy levels to recovery after you exercise, eating well and keeping your body fully hydrated will have benefits for improved strength and vitality, whatever you’re doing.
Resting
When working out, taking time to recover is just as important as pushing yourself. One of the main reasons rest days are significant in a workout routine is because they give your muscles time to repair and grow stronger. Also, rest days help prevent overtraining and reduce the risk of injury. If you continuously push your body without giving it time to recover, you increase the likelihood of experiencing burnout or developing chronic injuries.
Goals and Tracking Progress
Setting realistic goals and tracking your progress are essential components of starting a fitness journey. While it can be tempting to set ambitious goals, it’s important to be realistic about what you can achieve in a given timeframe. Setting achievable goals will help you stay motivated and prevent feelings of failure or burnout. Once you have established your goals, tracking your progress will help you stay on your plan and make adjustments, as needed. Keeping a workout journal or using a fitness app can help you monitor your workouts, track improvements in strength or endurance, and stay accountable to yourself.
Treating Injuries
As a fitness beginner, it's important to know how to properly handle injuries that may occur during exercise. First of all, if you experience pain, stop exercising immediately. Treat minor injuries with rest and ice packs, but always seek medical attention if the pain is severe or if the discomfort continues more than a couple of days.
If you have concerns about your pelvic floor or diastasis recti, consult with a women’s health physiotherapist before starting your fitness routine. She will give you a thorough assessment of your pelvic and abdominal muscles and tailor your exercises to address any specific problems you may have without making them worse.
Book A Women's Physio Consultation Now
For advice on your women's health questions, call Magdalena on 07877 017 936 or drop PelviCare an email. Alternatively, you can book an appointment online.
PelviCare Women's Health Physiotherapy is located on the border of Greenwich and Deptford in London, serving women across South London, East London, Essex, Kent and beyond.
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