Gym Exercise Routines for Women

Written by steve johnson
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Gym Exercise Routines for Women
About workout routine choices for women. (Workout image by Nikolay Okhitin from

The term "gym" can be intimidating to many women. Although the gym is a place of worship and relaxation for many fitness buffs out there, others---especially those looking to get started---sometimes need some helpful guidance. As men and women's fitness is slightly different, they each have separate workout routines that are developed for their different styles of bodies. There are several different workouts for women to choose from depending upon their level, as well as their time-commitment.

Beginner Level Workout

Although beginner level routines vary in the details, the majority are three days per week and focus on getting the muscles into shape, while beginning the fat burning process. Start off by making Monday a cardio and toning day. The day begins with a short 15 minute treadmill jog warm up. The rest of the work out will focus on upper body weights, including three sets for three upper body exercises, such as lat pulldowns, a tricep workout, bicep curls, and dumbbell raises.

This workout has four rest days which are laid out in-between the workout days. The second workout day is ab-focused workout. Start out with a five minute jog warm-up, followed by three different types of ab workouts with three sets on each workout type. Follow this with a 10 minute treadmill run.

The final day should focus on the lower body. Include at least four workouts on the lower body, such as squats, lunges, and leg curls. Also add a cardio workout with a 10 minute jog at the end.

Intermediate Workout

The key to working out is to ensure that the body does not become used to the workout as that is the point when fat burning and muscle-gaining will cease. You counter this by altering or increasing the style of workout. Intermediate style workouts are nearly identical to the beginner's workout with a few major exceptions. On day one add two sets of upper body workouts, such as lateral raises or a shoulder exercise machine. On workout day two, ensure that a back extension exercise is added. On workout day three add a seated calf raise to your lower body workout. During a day off add additional fat burning by throwing in running or time on a stationary bike for at least 20 minutes.

Advanced Workouts

The advanced workout is similar to the other workouts; however, it involves five days. Two of the former rest days now become cardio days where you jog for 20 minutes, followed by 20 minutes split up between a stationary bike and an elliptical trainer. The upper and lower body days should be the same as in an intermediate and beginner workout; however, variations can be used between free weights and machines.

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