Routine for Gym Newbie [For Woman]


Hello from the BurnFit team! ❤️

For every woman starting her fitness journey: we’ve curated a tailored workout routine specifically for you. If you’re new to the gym scene, our specially designed routine offers a welcoming introduction to fitness.

Many beginners often ask us, ‘Where should I start?’ or ‘Gym equipment seems so intimidating’. As a result, many find comfort solely on the treadmill.

Though treadmills provide an effective workout, a lot of women enter gyms with the goal of achieving a toned and sculpted body – something that’s often showcased on TV and is usually the result of resistance training. With this in mind, we’ve crafted a foundational full-body workout focusing on body weight and dumbbells, ideal for those just beginning their journey.

If you’re stepping into the gym for the first time and trying new exercises, it’s crucial to focus on the correct movements. If in doubt, there are plenty of YouTube tutorials to help refine your technique.

Why Choose Body Weight and Dumbbells?

Exercises utilizing body weight leverage your own mass, laying the groundwork for building core muscle strength. On the other hand, dumbbells are particularly beginner-friendly. They provide a greater degree of flexibility in weight adjustments than barbells, enabling a gradual and consistent strength progression. While gym machines have their merits, mastering foundational dumbbell exercises is often the best starting point for those new to resistance training.

Beginner’s Guide to a Full-Body Workout [for Woman]

Exercise NameSetsReps/Duration
Air Squat3 sets10 reps
Dumbbell Bench Press3 sets10 reps
Dumbbell Romanian Deadlift3 sets10 reps
Plank3 sets30 seconds
Dumbbell Row3 sets10 reps

Air Squats – 3 sets of 10 reps

A fundamental exercise to strengthen the lower body muscles, including the quadriceps, calves, and glutes. Perform by sitting deep and then standing back up.

Dumbbell Bench Press – 3 sets of 10 reps

An exercise to strengthen the muscles of the chest, shoulders, and arms. Lie down and, with a dumbbell in each hand, extend your arms parallel to the floor.

Dumbbell Romanian Deadlift – 3 sets of 10 reps

Strengthens the muscles of the lower back, hamstrings, and glutes. Perform by holding a dumbbell in each hand and bending at the waist.

Plank – 3 sets of 30 seconds

A compound exercise that strengthens the muscles of the abdomen, shoulders, and back. Maintain a straight body, supported by your forearms and toes on the ground.

Dumbbell Row – 3 sets of 10 reps

An exercise to enhance the muscles of the back and upper body. Hold a dumbbell in one hand and, using the opposite hand as support, lift and lower the dumbbell.


Embarking on a fitness journey may seem daunting, but with perseverance, your body will reflect your hard work. Whenever you hit a hurdle, remember, the BurnFit team is your cheerleading squad! 👩‍🦰

BurnFit is here to back your unwavering commitment to fitness. 💯

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

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