We are inspired everyday by the women that we have the opportunity to coach and we couldn’t imagine doing anything else. We’re the positive influence that counteracts those negative thoughts of “I’m not a fitness person”, “the gym is intimidating” or “where do I start?”
We’re right there by your side, every step of the way, helping you build strength – both physical and mental – through a holistic, healthy, balanced approach to training and nutrition.
What Should a Beginner Do at the Gym?
To get started with your fitness journey the first thing you need to do is find a reputable source you can trust and follow their guidance. Our Base Body – The App is the best place for females looking to learn how to build strength and confidence both in and out of the gym.
How to Overcome Gym Intimidation?
It is common for some women to feel a sense of intimidation when entering the gym for the first time or changing gym locations. We have experienced this many times ourselves which is why we wanted to create the perfect safe space for babes regardless of your training goals, background and experience. Base Body Studio is your one stop shop for learning to get strong, being surrounded by a beautiful community of like minded women and taking care of your recovery with our Base Suite.
It is important to remind yourself that everyone started somewhere and with the right community and support around you, you too can achieve amazing things.
Why is the Gym Intimidating, and How Can You Prepare?
If you are training on your own or in a gym that can make you feel intimidated, we recommend chucking on a cute activewear outfit, pumping yourself up with your fav gym tunes and when you go in to work out, know that everyone is only looking and thinking of themselves! Focus on you and your goals and own your space.
What Are the Best Ways to Stay Motivated?
We have designed the perfect active athleisure wear for you babes, Base Body.
Putting on an outfit that makes you feel confident and chic is one of our favourite ways to get motivated. Listening to music is also really powerful and telling yourself that you are going to have an amazing session and feel 10 times better when you leave the gym.
Motivation comes in waves so we prefer to rely on discipline for our goals and keep a commitment to ourselves that we need to show up as the best version of ourselves each day.
Which Equipment and Exercises Are Best for Female Beginners?
Simply put, there are no best exercises or equipment for a beginner. The most important thing to learn is correct technique and to become familiar with the movement patterns.
We like to start our babes on a Zero to Barbell approach and teach them the fundamentals of strength training from learning the squat and deadlifts patterns as well as upper body push, pull movements.
This remains throughout all of our programs even for the most advanced lifters. What changes is the complexity of the exercise which can be done by adding load, utilizing tempo and changing the technical difficulty of the movement for example.
How to Begin Cardio as a Beginner?
We recommend starting conservative with cardio and increasing difficulty over time. The same approach we have for strength training.
This is to ensure you allow your body time to adapt and grow whilst learning to move, breathe and recover efficiently.
You must learn to walk before you run.
Why Are Stretches Important for Beginners?
We prefer to warm up and activate our muscles prior to training rather than stretching. Dynamic work is best for your muscles before a workout to ensure they are not too relaxed and pliable prior to lifting weights.
We do this by following our 3 favourite activations. You can find these below!
Glute Activation
Core Activation
Shoulder Activation
How Long and How Often Should Beginners Workout?
A great starting point for beginners is 3 full body sessions per week.
Anywhere from 45-60 minutes per workout is more than enough to get your body used to training and adapting!
We recommend following a plan for roughly 4 weeks before changing. During these 4 weeks you can progressively overload with weight, reps or time under tension for example.
You will find the perfect beginner workout on Base Body – The App.
What’s the Ideal Workout Length for Beginners??
45-60 minutes is the ideal duration for a workout.
How Many Days a Week Should a Beginner Workout?
Starting with a minimum of 2 sessions up to 4 per week is great. On average 3 full body sessions a week is ideal.
Beginner Workout Routines for Females
A simple workout for a beginner would look like this!
4 Sets x 8-10 reps
A1. Goblet Squat
A2. Hamstring Curl
B1. Flat Dumbbell Bench Press
B2: Dumbbell Bent Over Row
C1. Mid Neutral Grip Lat Pulldown
C2. Seated Dumbbell Shoulder Press
D. Conditioning/Core
What Are Some Basic Cardio Workout Routines?
A beginner friendly cardio would be to perform 20:10 intervals on an assault bike or rower at the end of each of your workouts.
Start with 3 rounds and over time, increase the rounds until you get to 6.
We also encourage 8000-10000 steps per day to stay active and have a good baseline of cardio health.
How Should Beginners Approach Strength Training?
The suitable exercises for a beginner learning to strength train remain the same even for our babes who are more advanced.
We like to focus on a squat pattern, a deadlift pattern and an equal upper body ratio of push and pull.
Join Our Community for More Fitness Insights
Join our program now on Base Body – The App and learn to move with correct technique.
Build your confidence in the gym and show yourself what you are capable of!
