Beginner Full-Body Workout for Women: Build Strength and Confidence in the Gym
Starting a new workout routine can be exciting, but it’s normal to feel a little nervous—especially if it’s your first time in a gym setting.
That’s why I’ve created this beginner-friendly full-body workout for women to help you feel empowered and confident in your fitness journey. This routine is designed to build strength, improve stability, and give you a structured plan so you can walk into the gym feeling prepared.
This full-body workout includes everything you need for a balanced routine, targeting your upper and lower body to kick-start your fitness journey with strength and stability.
Leah’s Beginner Full-Body Gym Workout
These 7 exercises cover all major muscle groups, making it easy to follow and effective for building strength:
- Chest Fly – Shapes and strengthens the chest, enhancing upper body tone.
- Dumbbell Chest Press – Builds chest and triceps, adding upper body stability.
- Dumbbell Shoulder Press – Strengthens shoulders for improved posture and upper body balance.
- Lat Pulldown – Targets the lats and upper back, adding width and supporting an hourglass shape.
- Seated Row – Engages the middle back for improved posture and back strength.
- Goblet Squat – Works the legs and glutes, enhancing lower body strength and mobility.
- Dumbbell RDL (Romanian Deadlift) – Targets hamstrings and glutes, creating a strong and balanced lower body.
Downloadable Resources to Keep You on Track
To make it even easier, this workout includes a video guide to save and a PDF to download. This way, you’ll have a clear plan in hand, helping you feel more confident and organized during each gym visit.
Whether you’re just starting or want a supportive, structured routine, this workout will help you build strength and confidence in the gym. Save the video, download the guide, and start feeling strong and empowered with Supero Fitness!
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Chest Fly | 3 | 10 | Dumbbell |
| Chest Press | 3 | 10 | Dumbbell |
| Shoulder Press | 3 | 10 | Dumbbell |
| Lat Pulldown | 3 | 10 | Cable/Bar |
| Seated Row | 3 | 10 | Cable/V-Bar |
| Goblet Squat | 3 | 10 | Dumbbell |
| RDL | 3 | 10 | Dumbbell |
Would you like support with this workout?
Or maybe you would like something specifically designed for you and the equipment you have available?
Why Choose Supero Fitness?
Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.
Together, we’ll make it happen!
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