Workout Planning for Women 101: Create Your Beginner Workout Plan

​Welcome back to the second part of "Workout Planning for Women 101: Create Your Beginner Workout Plan." In our previous installment, we navigated through the essential terms and definitions that form the backbone of a well-structured fitness routine. 

​Now, armed with a solid understanding of the fitness language, it's time to put that knowledge into action. For women looking to embark on a transformative fitness journey, the ability to craft personalized workout routines is an empowering skill. Part two of our series focuses on guiding you through the steps of creating your beginner workout plan. 

Step 1. Start with Caution: Your Health First

Embarking on a new fitness program demands prioritizing your health. Consult a healthcare professional, especially with pre-existing medical conditions.

Recognizing your limitations is vital for a sustainable workout routine. Everyone's starting point is unique; push slowly enough to prevent setbacks. Gradually easing into your routine minimizes injury risks, fostering long-term success.

Pello Fitness emphasizes a mindful, measured approach, prioritizing progress over perfection. This strategy allows you to build an enduring, tailored fitness foundation. Your health is paramount; starting with caution ensures a fulfilling and sustainable journey.

Step 2. Assessment Phase: Know Your Starting Point

The Assessment Phase marks a vital first step toward a healthier, fitter you. Conducting a self-assessment helps gauge your current fitness levels and set realistic goals for the journey ahead.

Self-Assessment:
Begin by evaluating flexibility, strength, and cardiovascular fitness. Note your body's capabilities and areas needing attention. This self-awareness lays the foundation for a tailored, effective workout plan.

Key Assessments:

• Flexibility: Gauge your range of motion and identify any stiffness or discomfort.
• Strength: Determine baseline strength in different muscle groups for effective strength training.
• Cardiovascular Fitness: Evaluate endurance through activities like brisk walking or cycling.

Professional Assessments:
While self-assessment offers insights, professional assessments provide a comprehensive understanding. Consider consulting physiotherapists or certified personal trainers for specialized evaluations, helping identify areas for improvement, and crafting a personalized plan.

At Pello Fitness, we value the uniqueness of every woman's fitness journey. The Assessment Phase sets a clear starting point, guiding us toward achievable and meaningful fitness goals. Whether starting from scratch or building on an existing foundation, understanding your starting point is critical to unlocking your full potential.

Step 3. Set Realistic Fitness Goals: Fat Loss, Endurance, Strength

Now that you've assessed your starting point, it's time to craft a plan that propels you forward. The cornerstone of a compelling fitness journey lies in progressive overload. This strategy systematically challenges your body to adapt, leading to gains in strength and endurance.

Realistic Goal Setting:
Set realistic goals that align with your current fitness levels. Recognize your strengths and acknowledge areas that need improvement. Whether mastering a new exercise or reaching a specific weightlifting milestone, achievable goals create a roadmap for success. Pello Fitness encourages a balanced approach that challenges without overwhelming, fostering sustainable progress.

Short-Term and Long-Term Goals:
Break down your fitness journey into manageable chunks by establishing short-term and long-term goals. Short-term goals provide immediate targets, keeping you motivated and engaged. Long-term goals, on the other hand, give direction to your overall fitness trajectory. This dual focus ensures that each achievement, no matter how small, contributes to the bigger picture of your transformative journey.

At Pello Fitness, we advocate for a progressive plan that evolves with you. Your fitness journey is a personal adventure, and the key to success lies in continually pushing boundaries while respecting your body's capabilities. By setting realistic goals and embracing the journey as a series of achievable milestones, you're not just working out but sculpting a stronger, more resilient version of yourself.

Step 4. Designing Your Beginner Workout Routine: A Comprehensive Approach

Now that you've set the groundwork, it's time to delve into designing your beginner workout routine. Let's break down the key components, incorporating your newfound understanding of sets, reps, rest, and different exercise modalities.

Strength Training:
Focus on Movement Patterns: Structure your strength training around fundamental movement patterns - push, pull, hip-dominant, knee-dominant, and core exercises. Here's a simplified guide for beginners with options for :

Push:
Easy: Machine Chest Press:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Medium: Dumbbell Bench Press:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Hard: Pushup:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Pull:
Easy: Machine Row:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Medium: Bent Over Row:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Hard: Inverted Row:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Hip-Dominant:
Easy: Hip Bridge:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Medium: Hip Trust:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Hard: Deadlift:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Knee-Dominant:
Easy: Leg Press:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Medium: Squat:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Hard: Lunge Variations:

• Sets: 2-3
• Reps: 8-12
• Rest: 60-90 seconds

Core:
Easy: Deadbug:

• Sets: 2-3
• Reps: 10-15
• Rest: 30-60 seconds

Medium: Plank:

• Sets: 2-3
• Reps: 10-15
• Rest: 30-60 seconds

Hard: Palloff Press:

• Sets: 2-3
• Reps: 10-15
• Rest: 30-60 seconds

Cardiovascular Exercises:
Tailor your cardio routine to your fitness level and preferences. For beginners, start with Low-Intensity Steady State (LISS), then introduce shorter High-Intensity Interval Training (HIIT) bouts when LISS is a breeze. You can increase the length of your HIIT training sessions to 20 minutes as you get fitter. Keep some LISS in your routine to ensure you work all your energy systems for optimal health benefits.

Examples:

• LISS:
  • Duration: 45-60 minutes
  • Intensity: Moderate
  • Examples: Brisk walking, cycling, running

 

• HIIT:
  • Duration: 15-20 minutes
  • Intensity: Short bursts followed by rest
  • Examples: Bicycle or sprint intervals, jumping jacks

Step 5. Implementing Consistency and Progression

Consistency is vital for progress. Begin with 2-3 sessions per week, gradually increasing frequency as you become more comfortable. As you gain strength and endurance, progress by adding an extra set, increasing reps, or slightly raising weights.

Pay attention to how your body responds. If you feel fatigued, consider adjusting the intensity or volume. Flexibility in your routine allows for long-term sustainability and avoids burnout.

Ensure you focus on RPE for deciding when and how much to increase the intensity. This might mean that one day, you're full of energy, right in the middle of your cycle, and ready to hit PBs, then a week later, you need to decrease that intensity to achieve your goal RPE as your body moves closer to your period.

Conclusion: Your Fitness Journey Unveiled

​As we wrap up "Women 101: Create Your Beginner Workout Plan," reflect on the foundational steps we've explored. From prioritizing your health and conducting a thorough self-assessment to setting realistic fitness goals and designing a well-rounded routine, you've laid the groundwork for a transformative journey. 

The knowledge you've acquired empowers you to navigate the world of fitness confidently. If you find yourself craving personalized guidance or a tailored approach, remember that at Pello Fitness, we specialize in supporting women over 35 on their unique fitness journeys. 

We are here to assist you in fine-tuning your workout plan, ensuring it aligns seamlessly with your goals. Your health is an investment, and whether you're just starting or seeking to elevate your current routine, reaching out for professional guidance can be the catalyst for lasting change. Take the next step in your fitness journey – contact Pello Fitness today, and let's embark on the path to a stronger, fitter, and more empowered you!