Womens gym workout programmes

Pidders89
Pidders89 Posts: 1,169 Member
edited November 9 in Fitness and Exercise
Hey Ladies,

So i am going to the gym for the first time tonight. I have been doing fitness dvd's etc but i really want to tone up now and think the gym is the best way to do this.

As i have never really gone to the gym i was wondering what your workout plans/programmes are or if you know of a good website that does them for free?

x

Replies

  • Lydia_B
    Lydia_B Posts: 4 Member
    Does your gym do classes - that would be a good place to start and if you let the instructor know you are new at the beginning then they can guide you with options.

    Also the gym would usually give you an induction program when you are starting and can give you a program with a workout plan - when I started at mine that's what I did then discovered classes and never really use the gym floor anymore.
    I like the group workout and think having other people in the class encourages me to work harder.
  • Pidders89
    Pidders89 Posts: 1,169 Member
    Hey

    They do classes but they are too late in the evening for me i want to go to the gym straight after work at half 4 and their classes arent until at leave 6. My gym in nearer work so i cant go home first and then go back.

    It is my first session tonight but im not sure if they do a program
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    Talk to the Personal Trainer's who work there, when you sign up you should get a free program :)
    All the best & enjoy!
  • mariodispenza
    mariodispenza Posts: 28 Member
    First and foremost, get out of the mindset that there are "women's gym workouts." Don't think of yourself as any different than anyone else walking into that gym because it nurtures the doubt in your mind about whether you should be there, whether you should use the free weights, etc. Have defined goals, get with a trainer if one is available and have him/her work with you to meet those goals. You desserve to be there like everyone else.

    Don't be cautious about working with weights that are heavy enough to get you to only eight to ten repetitions per set. Women tend to shy away from what they consider "heavy" weights for fear of bulking up (and yes, I'm generalizing here but hopefully for a good end). This is a real shame for several reasons. First, no one puts on weight of any kind without eating more calories than the body burns. So, as long as you're in a calorie deficit, by lifting on the heavier side, you'll build/protect your lean body mass while your body burns fat stores for energy. You'll look much more fit and athletic.

    Second, lifting heavier is particularly important for women because women are at higher risk for bone-densitiy issues like osteoporosis. The heavier lifting improves bone density Finally, contrary to the common myth about "muscle-boundedness' (whaterver that is) using weights through the proper range of motion, improves/maintains your flexibility.
  • mariodispenza
    mariodispenza Posts: 28 Member
    And if you want a little inspiration and an idea of what working with weights does for women, check out this link:

    http://www.bodybuilding.com/fun/trans_f.htm.

    Best of luck and enjoy!
  • GemmieNoWobbles
    GemmieNoWobbles Posts: 398 Member
    Are you getting an induction? They should design you a workout when they show you how to use the machines. They can tailor something to suit you! Also I agree the about the weights - weight lifting is not just got guys, get them to show you some free weights and incorporate this into your workout. Best thing to do is a 10 minute warm up, weights for 20 - 30 minutes then a 30 minute cardio session!
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    Are you getting an induction? They should design you a workout when they show you how to use the machines. They can tailor something to suit you! Also I agree the about the weights - weight lifting is not just got guys, get them to show you some free weights and incorporate this into your workout. Best thing to do is a 10 minute warm up, weights for 20 - 30 minutes then a 30 minute cardio session!

    But DON'T forget the cooldown!! Stretch those muscles out!
  • GemmieNoWobbles
    GemmieNoWobbles Posts: 398 Member
    Are you getting an induction? They should design you a workout when they show you how to use the machines. They can tailor something to suit you! Also I agree the about the weights - weight lifting is not just got guys, get them to show you some free weights and incorporate this into your workout. Best thing to do is a 10 minute warm up, weights for 20 - 30 minutes then a 30 minute cardio session!

    But DON'T forget the cooldown!! Stretch those muscles out!

    ooo yeah that too!! :happy:
  • taxidermist15
    taxidermist15 Posts: 677 Member
    I recently got onto this from an idea here on mpf. If you have a smart phone there is a free app called "GAIN fitness"
    you input your time wanted for your workout, your target area you want to work, the itensity, and the type of equipmet you have avaliable to you. I found it great for quick home workouts cause it give you the reps, weights, time ect. But thats cause i dot have a gym, your PT might be better to talk to
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    Bodybuilding.com has lots of workout programs, even those designed for beginners. http://www.bodybuilding.com/fun/bbinfo.php?page=BeginnerWorkoutPrograms

    I found some great ones this weekend, and I'm going to start on one of them this week.
  • Pidders89
    Pidders89 Posts: 1,169 Member
    thanks both, unfortunatley i dont have a smart phone, thats gain fitness sounds great though
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