Whether you’re turning to the idea of exercising again after a long break or beginning your first fitness program, I want to make sure you do it safely and keep injuries at bay. Nothing is worse than an injury (just ask my worn-out delts—I’ve been rehabbing them forever!).
Below, I’ve created a list of the most effective exercises I know for women who are beginning an exercise regimen, along with a sample weekly workout plan and a list of tips for success. Let me help you establish healthy habits you can trust to take you towards your goals.
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The Best Exercises for Beginners
The following exercises mix strength training and cardio so that you can develop lean muscle and lose unhealthy fat. I’ve curated this list specifically to focus on exercises that bring the most benefits to women looking for accessible but efficient workouts that they can use to create stable routines.
Strength Training Exercises
- Squats: Strengthens the legs and glutes. Can be done with or without weights.
- Wall Push-Ups: Easier on the wrists and shoulders than traditional push-ups, good for building upper body strength.
- Lunges: Great for leg and glute muscles. Can be done stationary or walking.
- Dumbbell Rows: Using light weights, this exercise helps strengthen the back and improves posture.
- Planks: Excellent for core strengthening. The forearm plank is a good starting variation.
- Leg Raises: Can be done lying down or standing, to strengthen the thighs and glutes.
- Chair Squats: Ideal for beginners to improve balance and strengthen the lower body.
- Bicep Curls: Using light dumbbells, these are good for arm strength and can be done seated or standing.
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Cardio Exercises
- Brisk Walking: Low impact and can be easily adjusted to fitness levels.
- Stationary Cycling: Great for cardiovascular health without the stress on the joints.
- Swimming: A full-body workout that’s gentle on the joints.
- Dancing: A fun way to get the heart rate up, which can be adapted to your preferences.
- Water Aerobics: Low-impact—and resistance helps build strength too!
- Step Aerobics: Can be adjusted in intensity. Good for heart health and leg strength.
- Elliptical Trainer: Low-impact cardio that is easy on the knees and hips.
- Rowing Machine: Provides both cardio and strength training. Low impact on joints.
See Also:
Sample Weekly Workout Plan
The most important thing I can recommend for women who are beginners when it comes to exercise is this: move your body 5 to 6 days a week in deliberate physical activity.
While exercising be sure to get your heart up to a point called your Maximum Heart Rate or MHR (see FAQ). And that’s it! Here’s what it might look like:
| Day | Focus | Exercises |
| Monday | Strength | 1. Wall Push-Ups (3 sets of 8-12 reps) |
| (Upper Body) | 2. Dumbbell Rows (3 sets of 8-12 reps) | |
| 3. Bicep Curls (3 sets of 8-12 reps) | ||
| Tuesday | Cardio | 1. Brisk Walking (30 minutes) |
| Wednesday | Strength | 1. Chair Squats (3 sets of 10-15 reps) |
| (Lower Body) | 2. Lunges (3 sets of 8-12 reps each leg) | |
| 3. Leg Raises (3 sets of 10-15 reps) | ||
| Thursday | Active Rest | Light activities like stretching, yoga, or a gentle walk |
| Friday | Strength | 1. Planks (3 sets, hold for 20-30 seconds) |
| (Core) | 2. Squats (3 sets of 10-15 reps) | |
| 3. Leg Raises (3 sets of 10-15 reps) | ||
| Saturday | Cardio | 1. Swimming or Water Aerobics (30 minutes) |
| Sunday | Active Rest | Light activities like stretching, yoga, or a gentle walk |
Top Tips for Reaching Your Fitness Goals
Warm Up & Cool Down
- Always start your workout with a 5-10 minute warm-up to prepare your body and reduce the risk of injury. This can include light aerobic activity and dynamic stretching.
- Similarly, conclude your session with a cool-down period of light activity and static stretching to help your muscles recover and reduce soreness.
Call Your Doctor
- Before beginning any new exercise program, especially if you have existing health conditions or are over 50, it’s wise to consult with your doctor.
- Doctors can provide guidance tailored to your health needs and may offer important advice on exercises to avoid or focus on.
Set Achievable Goals
- Start with small, realistic goals that you can build upon. This can be as simple as completing a full week of the planned workouts or gradually increasing your exercise time.
- Achieving these goals will give you a sense of accomplishment. It can also motivate you to set new (and more ambitious) ones.
Leave Your Ego Behind
- Remember, everyone starts somewhere. Don’t compare your beginning to someone else’s middle.
- Focus on your own progress and don’t push yourself too hard too soon. It’s about your journey and your health.
Listen to Your Body
- Pay attention to what your body is telling you. If you feel pain or extreme discomfort, take a break or modify the exercise.
- It’s important to differentiate between the natural discomfort of a workout and pain that could indicate something wrong.
Eat Clean™ to Stay Lean
- Nutrition plays a crucial role in fitness. Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
- Avoid processed foods and sugary snacks. Eating Clean™ will help fuel your workouts and aid in recovery.
Hydrate Properly
- Staying hydrated is key for any fitness regimen. Drink water before, during, and after your workout.
- Dehydration can lead to fatigue and decreased performance, so it’s important to keep your body well-hydrated.
Let Me Be Your Ally in Achieving Your Exercise Goals
Exercise always feels hardest when you’re starting out fresh or returning after a long period away—but I’m here to help hold you accountable to your best self. Use the tips and resources provided above to start making the progress you want to see—then stick to it and see what happens!
When you’re ready to take the next step, I’ve got detailed exercise programs that can help you work towards more specific goals. Let’s work together to deliver a transformation you’ll love for the rest of your life.
Frequently Asked Questions about Exercising for Beginners
How do you find out your ideal maximum heart rate for exercise?
Subtract your age from the number 220. Here’s my own calculation. I’m 64 now.
Baseline # – Tosca’s Age = Maximum Heart Rate
220 – 64 = 156
Use the same formula to find your own maximum heart rate, then reach it 5-6 times a week while you move your body. It really is that simple.
What is active rest?
Active Rest Day means you will still keep your body in motion, but you’ll work at a more moderate pace. Here are a few examples:
- Yoga
- Walking
- Gardening
- Biking
- Hiking
- Horseback riding
- Kayaking or canoeing
- Swimming
- Self Myofascial Release (also called SMR—foam rolling or using a massage ball to work out knots and tight spots)
Do I need to get a gym membership to stay in shape?
Absolutely not! There are tons of effective ways to exercise with minimal equipment, or by using your environment. Check out my no-equipment home workout video!
How much home gym equipment do I need?
Technically, none! But there are certainly a few fitness equipment essentials that can help you push yourself out of your comfort zone and make more consistent gains. Explore my home exercise essentials to make sure your bases are covered.
Hi Sara, thanks so much for your comments and questions! Yes the 3 E’s program has weekly workout plans that can be done at the home or in the gym. Exercise is SO fun!
Enjoyed reading the content above, really explains everything in detail,
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King regards,
Boswell Schneider
Thank you for taking the time to read and let me know what you think.