It is also essential for girls to gain muscle, especially when you are losing weight. It’s not enough to lose weight only by eating, you also need to exercise, and the best way to do that is to go to the gym. Of course, I understand that some girls are afraid to go to the gym. I still remember the embarrassment I felt the first time I went to the gym, not daring to take the gym equipment with a bunch of muscular guys around me. I don’t know how to start or what to workout when I see the various instruments in the gym. The only thing I do is cardio on the treadmill. Well, if you are in this situation like me when you go to the gym first time, here’s the tips for you!

Preparation Before Go:

1. Wear a gym outfit: It is better to wear a gym outfit, such as yoga pants, legging, or sport bra, because these can prevent you get hurt, as well as see your mistakes of what you did wrong for each move clearly.
2. Bring your earphones!: You definitely want to listen to something when you are in the gym. I always listen to music and have a special set list for gym on Spotify.
3. Bring any necessary accessories: You can bring any accessories, such as gloves, waist protector or barbell squat pad, to boost your workout. Also, you don’t want to get injured.

Recommendations for the training plans:

• Training order: Warm up —- Weight Training —- Cardio —- Stretching

For warm up, I recommend 5 to 10 minutes should be enough. Warm up on a treadmill is the best choice. However, if you are training for specific muscle, make sure you warm up that part of muscle before you do official training. Weight training should do no more than 40 minutes. There are bunch of weight training for different body muscle parts, choose four or five training for that specific muscle parts. If you are too tired after weight training, cardio is optional. If you still want to do cardio, I would recommend 20 to 30 minutes. Your cardio training time should be less than weight training time. Stretch is very important! Stretching relaxes your muscles and keep your muscle activated after training, so you won’t lose your muscle easily.

Recommendations for Training Frequency:

• If you have time, it is best to train 4 to 5 times a week. Don’t workout everyday and make sure that no more than 2 hours of training per session.

Next, I will share my training plan.

Monday: Shoulder day

Warmup: shoulder dislocations (using band)

Training: Seated dumbbell shoulder press (10 kg dumbbell, 5 sets and 10 times per set)

Dumbbell reverse fly (10 kg dumbbell, 5 sets and 10 times per set)

Shoulder superset (10 kg dumbbell, 3 sets and 12 times per set)

Lateral shoulder raise (10 kg dumbbell, 4 sets and 10 times per set)

Face pull (15kg, 4 sets and 12 times per set)

Tuesday: Back day

Assisted pull-up (3 sets, 10 times per set)

Lat pull down (55kg, 4 sets, 10 times per set)

Barbell inverted bent over row (4 sets, 10 times per set)

Single arm dumbbell row (for each arm, 10 kg dumbbell, 3 sets, 12 times per set)

Seated cable row (55kg, 4 sets, 10 times per set)

Thursday & Saturday: Leg and glute day

Hipthrust (4 sets, 12 times per set)

Squats (4 sets, 12 times per set)

Stiff legged deadlifts (4 sets, 12 times per set)

Hip abduction machine (4 sets, 12 times per set)

Angled leg press machine (4 seta, 12 times per set)

That’s about my whole week workout plan. You noticed that I don’t train my arms and chest. Well, sometimes I will do arms during the shoulder or back day. The main body part I focused on is the leg and glute. If you are a beginner, start your training with small weight and gradually increase the weight after you feel that you are comfortable for that training. You can adjust your workout plan base on your preference.

Don’t be afraid to go to gym! Take your action now and feel good to change!