It can be a bit challenging and intimidating to step into the gym when you are a beginner, not sure what to do and where to start.

When I started on my fitness journey I found myself wandering around reading the labels on the machines to see how to correctly operate it. I was also embarrassed to use some of the machines because I didn’t want to do it incorrectly and have everyone see me do it incorrectly.

After years of trial and error and working with personal trainers I found a workout routine that worked for me. I also gained the confidence to not fear what others were thinking about me, because I learned everyone is in the gym to become better, no one started knowing everything.

Now I see other women who look just as lost as I once did when I started my journey, specifically around the free weights. They tend to stick to cardio, which is not bad we all need cardio in our lives, and it keeps our heart healthy. But we also need strength training to keep our muscles and joints strong.

Training Routine

Upper Body Push/ Pull

I like to do a push-pull workout, this is a style of training that targets muscles based on whether they involve a pushing or pulling action. This gives me a very balanced training, think about it.

If you were to push something heavy what muscles are you using? You are using your chest, shoulders, and biceps. If you were to pull a heavy door, what muscles would you use? Back, Biceps, and rear delts. This gives a well-balanced workout Routine

Lower Body – Quads/Hamstrings

Now with my lower body, I split the days between quads and hamstrings, by focusing on quads and hamstrings separately, you can dedicate more time and attention to each muscle group, leading to better muscle development. This can help address muscle imbalances and ensure balanced leg strength.

Practice with weights that are comfortable with you, as you get stronger increase the weights.

Vee’s 4-day workout routine

Day 1 Quads

• Squats – 4 sets of 8 – Either use dumbbells or squat racks
• Leg Press – 3 sets of 12
• Bulgarian split squats – 3 sets of 8
• Walking Lunges – with the dumbbell, 3 sets, 12 on each leg

Day 2 Pull

• Bent over barbell row – 3 sets of 8
• Lat Pulldown – 3 sets of 8
• Seated Cable row – 3 sets of 8
• Face Pulls – 3 sets of 10
• (Super Set) Standing Barbell Biceps Curl 3×10 + Biceps Hammer Curl 3×10

Day 3 Push

• Chest press – 3 sets of 10 – Important to make sure your elbows are close to your body and your chest is pushed forward, also squeeze your chest
• Chest fly – 3 sets of 10
• Overhead shoulder press – 3 sets of 8
• Triceps dumbbell kickback – 3 sets of 8. Tip just move your forearms your triceps, and do not swing arms.
• Overhead triceps extension – 3 sets of 8

Day 4 Glutes & Hamstrings

• Barbell Deadlifts – 3 sets of 8
• Barbell Glute Bridge– 3 sets of 20
• B stance single leg deadlift – 3 sets of 6 on each leg
• Reverse Lunges – 3 sets of 8
• Calf Raises – 3 sets of 8

Remember you got this!

Once a month I advise you to do 50% in weights, lower weights, and higher rep counts. For example, if you usually do 4 sets of 8 squats at 20 pounds, instead do 4 sets of 20 with 10-pound dumbbells. This will allow you to increase your endurance and also make sure that you are doing the exercises properly.

This is a simple routine that you can follow and adjust accordingly, you can change the weights take some exercises out, and incorporate other exercises.

Do what you need to do to achieve the goals you want to see at the gym. This routine is simple enough that you can do it at any gym or on vacation, just as long as the gym has at least some dumbbells and a bench.

Incorporating this fitness routine into your weekly schedule can be a game-changer for your health and fitness journey.

Remember, consistency is key. Set realistic goals, stay committed, and listen to your body.

Fitness is not a destination; it’s a journey. Take the first step today.