Beginner workout plan for women: a guide to getting started

Written by Trey Reck

Medically reviewed by Louise Bula, RD

Published on March 27, 2025 | Updated on March 27, 2025

Starting your fitness journey might feel a little intimidating, but trust us—with a little help, support, and encouragement, you’ll be crushing it in no time! 

We’ll share with you a perfect workout plan for beginners to build not just strength and stamina but confidence, resilience, and consistent, enjoyable movement practice.

This guide is packed with easy-to-follow exercises and workout tips to inspire you every step of the way.

Types of beginner workout plans for women

Here are some workout routines perfect for beginners for you to choose from.

Cardio workouts

Cardio workouts get a bad rap sometimes. They make us think of endless hours grinding on the treadmill until you’re a sweaty puddle of sore legs that can’t get down the stairs. 

But cardio doesn’t have to be like that. And it’s really good for our bodies and minds.  

• Steady-state cardio increases your aerobic fitness. That means a stronger heart and lungs. 

• Doing intervals increases your an_aerobic fitness. That means a stronger heart and lungs … and the ability to sprint for the bus if you’re cutting your morning commute a _little tight. 

• Cardio workouts give you an instant mood boost, so you feel better once you’re done than at the start. 

Try this!

There are so many great cardio options. You could try:

• Outdoor cardio, like hiking, cycling, or climbing

• Gym cardio, like the bike, rower, or elliptical 

• Expressive cardio, like dancing

• Stretchy cardio, like yoga and Pilates

• Strengthy cardio, like circuits

• High-energy cardio, like jump rope, boxing, or battle ropes

• Flowy cardio, like swimming or aqua classes

• Group cardio, like Zumba or HIIT HIIT A training method alternating between intense bursts of activity and fixed periods of less-intense activity or rest. classes

If you think you hate cardio, BUT you’ve only ever tried the usual suspects, like the stationary bike—which, let’s be honest, can be dulllllll—then try some of these. There’s plenty of at-home cardio workouts for beginners here if you’re not yet ready to hit the gym. Who knows, you might just find a heart-rate raiser to fall in love with! 

Strength training

Most blogs about strength training strength training Exercise designed to improve muscular strength and endurance through resistance against external force. for women talk about how having more muscle burns more calories. And that’s true, so weight lifting is awesome if you’re looking for a workout plan for weight loss. 

But, particularly when you’re female, strength training is about so much more than fat-burning exercises or creating a calorie deficit. Lifting weights for women is also about building muscle, getting hella strong, and staying metabolically healthy. 

Muscle is your body’s powerhouse. 

• It means you can lift the kids or grandkids out of the car when they’ve fallen asleep on a long drive. 

• It helps your body make the best use of the nutrients you eat (through something called nutrient partitioning, which happens when you’re active). 

• It supports your posture to keep you standing tall. 

• It makes hills easier to climb, boxes easier to get off the top shelf, and stops delivery men in their tracks when you take a heavy box off them after they’ve said, “Careful love, this is a bit heavy.”

Building muscle is also one way you can look after your joints as you age. Muscle protects bone, and lifting weights makes bones themselves denser and stronger. Stronger bones and pain-free joints help you stay independent as you get older so you can keep doing all the things you love. And, should you fall over, having more muscle can be the difference between breaking a hip or not. 

Finally, having more muscle and strength just feels GOOD. There’s something pretty empowering about knowing your body can handle whatever life throws at you. 

These are some of the reasons why weight lifting is a perfect addition to a workout plan for beginners, but before we switch topics, let’s clarify this: weight lifting, if you’re female, won’t make you bulky or give you giant biceps. Increasing muscle size is pretty hard to achieve for women; hormonally, you’re not as well set up for muscle growth as men are. This means if you want to get big, you’ll have to work at it—it won’t just happen by accident!

Try this!

Strength training isn’t all grunting under a metal bar in a sweaty gym. All the options below are perfect beginner workout plans for doing at home. You could try: 

• Bodyweight movements, like push-ups, squats, and lunges. These moves are timeless. They work multiple muscles at once, don’t require equipment, and help train your body to move in lots of ways that transfer to real life. (For instance, squats get us on and off the toilet. That’s a key life skill right there.) 

• Resistance bands. These rubber bands are gentler on your joints while giving your muscles something to work with. Anchor them using a door, a wall hook, or a friend, and you can get a real full-body burn.

• Dumbbells. When you’re ready to take your bodyweight routine up a level, dumbbells are great. Use them to make your squats heavier or transform your push-ups into a renegade row (super fun exercise—try it!). They’re a great way to put your body under load, which is pretty helpful in regular life. For instance: dumbbell weighted lunges > carrying your shopping bags up the stairs with ease.   

• Kettlebells. Learning to use a kettlebell is one of the most empowering things in the world. Not only are the lifts—like the classic swing and the Turkish Get Up—pretty badass, but they train you to maintain your core strength and stability while moving under load. 

If this all sounds a bit alien, don’t worry. Later on, we’ll share with you a beginner weightlifting workout for women. Stay tuned!

Active recovery

Here’s a secret most people don’t know: 

Strength and fitness gains happen on recovery days. Not workout days—that’s just when the stimulus for improvement is laid down. But without recovery, that stimulus isn’t realized. 

Active recovery recovery The process of returning to baseline function after exercise, including rest, nutrition, and adaptation. isn’t doing nothing (not that there’s anything wrong with doing nothing; sometimes you need total rest). It’s about doing light, replenishing movements that help you keep showing up strong, both in workouts and in daily life. It often gets forgotten in beginner exercise routines, but it’s important and easy to do at home.

Active recovery can help with: [1]

• reducing muscle soreness so you can keep moving without stiffness holding you back

• improving flexibility, helping your body stay loose, mobile, and pain-free

• helping you unwind, recharge, and reset

But here’s the thing—many women feel guilty about taking it easy. With work demands, family responsibilities, and seemingly endless to-do lists, slowing down can feel … selfish. 

But it’s not. 

(Promise.)

Try this!

For active recovery, think gentle, restorative, easy-pace activities. Like these: 

• Yoga. Gently stretch out tired muscles, calm your mind, and breathe out any built-up tension. 

• Mobility. A few simple dynamic moves (i.e., repeatedly moving in and out of a stretchy position) can help you release any tightness.

• Leisurely walks. A slow, easy walk can shake out sore muscles, clear your head, and lower your cortisol. 

Active recovery is your chance to pause, breathe, and reset. It’s not “taking it easy”—well, it is, but that’s the point. Taking it easy is part of taking care of yourself. And that’s something you never need to feel guilty about.

If the idea of yoga has piqued your interest, the Simple app has weight loss and fat-burning workouts for women that are tailor-made for a more gentle approach to getting fit. Take the quiz and give them a try—we’re confident you’ll love them! 

Why do gym workouts and routines for women look different than for men?

Workouts for women often look different from workouts for men because women have different physical, emotional, and social experiences. Let’s take a look. 

The menstrual cycle

The menstrual cycle has a big impact on your energy, strength, and recovery. If you’ve ever felt your energy levels drop during your time of the month, that’s real! [2] 

During the first half of the menstrual cycle (follicular phase), estrogen rises, and you feel full of beans and up for tougher workouts. [2] But in the second half (luteal phase), progesterone increases, causing fatigue, and you might feel like lowering your workout intensity a few notches. 

Recovery challenges

Hormones can also mean that women’s bodies recover more slowly, particularly during menopause, [3] so your plan may need to include more rest days. 

Plus, research shows that women still tend to do more than their fair share of care and domestic work, [4] including lifting, carrying, pushing, etc. All that moving around under load can really add to your fatigue levels and, again, make it harder to recover from workouts. 

Age and health 

Age and health can have a big impact on how women might approach working out. 

If you’re younger, you might be able to handle more intense workouts, but as you get older, your mobility, energy, muscle mass, and recovery needs can change. [5] You might need gentler exercises to work around back pain. Your joints might feel less springy. You may want to move more for mental health, to keep your brain active and reduce dementia risk.

Health conditions like arthritis, osteoporosis, heart issues, or pregnancy also play a role in what’s right for you as an active woman. For example, strength training can help keep your bones strong as you age. [6] You might need to take care with certain exercises if you are living with osteoporosis. If you’re pregnant, your workout plan will naturally change as you move through each trimester. 

We’ll be honest—often, these things are NOT factored into gym workouts or fitness routines for women. This means you have to be mindful of them by tuning into how your body feels and adjusting your workouts accordingly. 

The key is finding exercises that work for you so you can move safely, effectively, and enjoyably long-term. We can help with that! Take the quiz and get started with the guided workouts on the Simple app. It’s like having a personal trainer in your pocket! 

Simple’s best at-home beginner workouts and exercises for women: a step-by-step program

Here’s an easy workout plan for beginners that you can do at home, made up of some of the best exercises for women for both the upper body, lower body, and core!

Warm-up 

Warm your muscles and mobilize your joints. Do each move for 30 seconds and complete two rounds.

• Arm circles: Stand tall, stretch your arms out to the sides, and make small circles forward, then backward.

• Knee lifts: March in place, lifting your knees toward your chest one at a time.

• Torso twists: Gently twist your upper body side to side, keeping your feet planted.

Strength circuit 

Do 2 sets of 8-10 reps each. Rest for 30-60 seconds between sets.

1. Chair squats (for quads, glutes, hamstrings, and core)

• Stand in front of a sturdy chair with feet hip-width apart.

• Push your hips back and slowly lower yourself until your butt taps the chair.

• Push through your heels to stand back up.

• Keep your chest lifted and knees over your ankles.

2. Incline push-ups (for chest, shoulders, triceps, and core)

• Place your hands on a sturdy surface like a table or couch arm.

• Step your feet back until your body forms a straight line.

• Lower your chest toward the surface, then push back up.

• Keep your core engaged, and don’t let your hips sag.

3. Deadlifts (for back, glutes, hamstrings, and core) 

• Hold a light weight in each hand, arms straight in front of your thighs.

• Push your hips back and lower the weight down in front of your legs.

• Squeeze your glutes and return to standing.

• Keep your back flat and neck in line with your spine.

4. Dead bug (for core strength and stability)

• Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.

• Slowly lower your right arm and left leg toward the floor at the same time.

• Move slowly and keep your lower back pressed into the floor. 

• Return to the starting position and switch sides.

Gentle cardio

Do 30 seconds of each move, resting for 15 seconds between. Complete 3 rounds.

• Step taps: Step side to side, tapping one foot behind you and swinging your arms for balance.

• March in place: Bring your knees up, pump your arms, and keep a steady rhythm.

• Arm punches: Punch forward, alternating arms while keeping a slight bend in your knees.

Cool-down 

Hold each stretch for 10-15 seconds.

• Seated forward fold: Sit with your legs stretched out in front of you and gently reach for your toes.

• Cat-cow stretch: On hands and knees, arch your back up (cat), then dip it down (cow).

• Chest opener: Clasp your hands behind your back and gently pull them away from your body to stretch your chest and shoulders.

What’s the best workout schedule for beginners?

If you’re a complete beginner, try 1–3 days a week for this workout program, giving your body at least one day to recover in between. On the other days, hit some active recovery!

Tips on starting your workout plan

With any good beginner workout routine, you don’t need to go all out to see results. 

Whether you’re starting a gym routine for weight loss and toning, looking for the best workout for fat loss, or embracing exercise for any of the other incredible benefits it has—for all of us, male or female, showing up is the key to success.

Try these tips: 

• Set goals that feel doable. Small wins keep you going.

• Put workouts on your calendar. Makes it more likely to happen!

• Focus on moving well. Good form beats rushing every time.

• Fuel yourself. Eat well, drink water, and don’t skimp on protein.

• Wipe the slate clean. Bad day? Shake it off and start fresh tomorrow.

Perhaps set a 30-day goal to do this workout plan for women as consistently as you can. Focus on staying consistent, progressing little by little, and taking care of yourself along the way. Then, in 30 days, see what’s changed. We bet you’ll be stronger and fitter than you think!

If you need a done-for-you workout routine for beginners that you can do at home, take the quiz and start your Simple journey. We’ve got all different kinds of weight loss workout plans for women, from wall Pilates and somatic yoga to bodyweight workouts and walking programs!

Final note: if you are living with a significant health condition, check with your healthcare team before making any changes to your exercise routine. 

Frequently asked questions

What is a good workout schedule for a woman?

A good workout schedule for a woman is one you can stick to. Aim for 3-4 days a week of strength and cardio, with rest or active recovery in between.

How many sets per workout should you do?

You should do between 2-4 sets per exercise per workout. Shoot for the amount that’s enough to challenge you but not burn you out.

Is there an ideal workout routine for women to lose weight?

If you’re searching for the ideal workout plan for women’s weight loss weight loss The process of reducing total body weight through a combination of diet, exercise, and lifestyle changes. , the simple plan above is a great starting point. Ease in, try some different exercises and activities, and see what you enjoy! 

Can I transform my body in 30 days?

You can start the process of transforming your body in 30 days by building habits and consistency with your workouts! Real change takes time—stay with it, and you’ll see results.

Should women exercise in the morning or at night?

You can exercise either in the morning or at night—whenever works best for you and your life.

Should a woman do cardio or weights first?

Whether you do cardio or weights first depends on your goals and the intensity of your workout. If your priority is building stamina or losing fat, starting with cardio may work best, while strength goals and muscle-building are better supported by doing weights first to maintain good form and avoid fatigue. Light cardio done at an easier pace can be done before or after, but intense cardio, like HIIT or longer-paced endurance, is generally safer after, as safe lifting requires focus and strong technique (which is easier if you’re not fatigued). You could also do cardio and strength on separate days to optimize recovery. Ultimately, the best approach is the one that fits your goals and feels right for your body. 

What are the best workouts for women? 

The best workouts for women come in all forms: dancing, boxing, weight lifting, the list goes on! There is no single best women’s workout plan—just do whatever you enjoy, can do regularly, and gives you the results you want. 

What’s the best exercise to do for weight loss at home for females?

We’d recommend a full body weight lifting workout—like the one we’ve set out above—especially for beginners who are female.

Written by Trey Reck

Medically reviewed by Louise Bula, RD

Published on March 27, 2025 | Updated on March 27, 2025