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5 Beginner Tricks to Start Working Out for Women (Without Feeling Totally Lost)

Updated: Jun 23

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Starting your fitness journey can feel like stepping into another universe—rows of machines you’ve never touched, people who seem like they know exactly what they’re doing, and you? You're just standing there wondering if you should’ve stayed home with your dog.

Hey friend, I see you. I’ve been there. And guess what? You don’t have to stay stuck in that feeling.

Let’s break it down with five beginner-friendly tricks that will help you kickstart your workouts, whether you’re hitting the gym or rolling out your mat at home. These aren’t just fluffy tips—these are real, actionable moves that will get you going today.



Hey, I’m Nicolette Leigh — I’m So Glad You’re Here


I help busy women build confidence in the gym through simple, beginner-friendly strength training programs. I know how overwhelming it can feel to walk into a gym, not knowing where to start or what to do next. I’ve been there—unsure, intimidated, and just hoping I was doing something right.


My fitness journey truly changed when I started showing up with a plan. Once I had clear direction, the gym became a place where I could grow—not just physically, but mentally and emotionally too.


Now, I’m here to help you take those first steps with guidance, support, and encouragement every step of the way. Whether you’re brand new to lifting or coming back after time away, you deserve to feel strong, confident, and capable in your body.


Let’s work together to build your foundation, create a plan you can stick with, and help you feel proud of yourself—inside and outside the gym. 💪


Here are your 5 Beginner Tricks to Start Working Out for Women



1. Go in With a Plan – Wandering Isn’t a Workout


One of the biggest game-changers in my fitness journey was learning to walk into the gym with a plan. It wasn’t the perfect playlist or the best outfit—it was knowing exactly what I came to do.

Aimlessly bouncing from machine to machine will leave you feeling frustrated and uncertain. When your workout has structure—what muscle groups you’re working, how many sets, how many reps—you move with purpose. That’s where real progress happens.


➡️ Pro Tips:


✔️ Schedule your workouts just like an appointment. Set specific days and times, whether you’re hitting the gym or working out at home. Block it off on your calendar and protect that time. This is your self-care, not something to push aside.

✔️ Plan your workouts in advance. Know what muscle group(s) and exercises you’re doing before you walk in. This is the key to staying focused and getting in and out in 30-45 minutes. When you have a plan, you can walk in with confidence and get it done.


TRY THIS: Sample Weekly Workout Split for Beginners


If you don’t know where to start, here’s a simple, effective 3-day split to follow. 

This plan helps you build strength, develop a routine, and see steady progress over time.

Day

Focus

Workout Goals

Day 1

Lower Body (Glutes, Quads, Hamstrings)

Squats, Glute Bridges, Lunges, RDLs (Romanian Deadlifts)

Day 2

Upper Body (Push)

Chest Press, Shoulder Press, Triceps Dips, Lateral Raises

Day 3

Upper Body (Pull + Core)

Bent-over Rows, Bicep Curls, Face Pulls, Core Circuit

🌀 Optional Add-On (Day 4): Active Recovery – Go for a walk, gentle yoga, or a stretching session to support recovery.



WEEKLY PROGRESSION SUGGESTIONS:


  • Weeks 1–2: 3 sets of 12–15 reps Focus on light to moderate weight. Prioritize proper form and building your mind-muscle connection.

  • Week 3: 3 sets of 10–12 reps Gradually increase weight as you build strength.

  • Week 4: 3 sets of 8–10 reps Add resistance or reps if you feel ready to push further.



💡 Helpful Tools for Planning:


✔️ Use my Free Fitness Tracker Pack to schedule workouts, set weekly goals, track progress, and stay consistent. [CLICK HERE to Grab it!]

✔️ Keep a compact gym notebook like Fitness Workout Journal. Writing things down keeps you accountable and shows how far you’ve come.



2. Start With Compound Movements – Build a Strong Foundation


Now that you’ve got your workout schedule and split planned, let’s talk about what exercises should come first. If you want to get stronger, feel confident, and make the most of your time in the gym, you’ll want to focus on compound movements.


What Are Compound Movements?


Compound exercises work multiple muscle groups at the same time—this is how we build strength efficiently and train the body to move as a unit.


Think:

  • Squats

  • Glute Bridges

  • Chest Presses

  • Rows

  • Shoulder Presses


These should be the foundation of your workouts. They burn more calories, build more muscle, and make everyday movements (like lifting groceries or climbing stairs) feel easier.


💪 How to Structure Your Workout:


Each workout day should start with your main compound lifts first. This is when you have the most energy and can focus on proper form and effort.


For example:

  • Lower Body Day: Start with Squats and Glute Bridges

  • Upper Body Push Day: Start with Chest Press and Shoulder Press

  • Upper Body Pull Day: Start with Bent-Over Rows


After your main lifts, you can sprinkle in accessory movements like lunges, bicep curls, or core circuits.



Can’t Get to the Gym?


No problem—compound movements can be done at home, too! Use bodyweight, resistance bands, or adjustable dumbbells for these same exercises. I recommend this beginner-friendly set of resistance bands on Amazon. They’re affordable, versatile, and perfect for building strength at home.



Why Compound Movements Matter for Beginners:


✔️ You’ll get stronger, faster. 

✔️ You’ll use your time efficiently (remember, 30-45 min is our sweet spot!).

✔️ You’ll build confidence using larger muscle groups and learning proper form.


Starting simple and building from there is how you create real, lasting progress. You don’t need complicated machines or fancy equipment—you need consistency and a clear plan.



👉 Need help tracking your workouts? Download my FREE Fitness Tracker Pack to log your sets, reps, and progress each week.  [CLICK HERE to Grab it!]


3. Keep It Short and Sweet – Consistency Beats Perfection


When you’re just getting started, it’s easy to feel like you have to spend hours in the gym to make progress. Let me tell you—you don’t.


👉 A well-structured 30-45 minute workout is all you need. You can build serious strength and confidence in that time if you show up consistently and follow your plan.


It’s not about crushing yourself every day—it’s about making your workouts doable and repeatable. That’s how you create a habit that sticks.


Coach’s Tip:


Start by aiming for 3-4 workouts per week using the split we outlined. If life gets busy, adjust by doing a home workout or focusing on your top 2 priority days. Flexibility is key to long-term success.


💡 Helpful Tool: Having a solid gym bag can help you squeeze workouts into your day without overthinking. I recommend this gym bag with a shoe compartment to keep your gear organized and ready to go.



4. Set a Realistic Schedule – Make Your Plan Work for You


One of the biggest mistakes I see women make is overcommitting to workout schedules that don’t fit their lives. Let’s ditch the “all or nothing” mindset.

If you know mornings are hectic or work runs late, plan your workouts when you’re most likely to stick with them—whether that’s after work, during lunch, or on the weekends.


Quick Strategy:

✔️ Pick your workout days at the start of each week. 

✔️ Add them to your calendar like any other important appointment. 

✔️ Protect that time—it’s part of your self-care.



💼 Pro Tip: Pack Your Gym Bag the Night Before


Set yourself up for success by packing your gym bag ahead of time. When everything’s ready to go, you eliminate excuses and make it easier to stick to your plan—especially if you’re heading straight to the gym from work.


Here’s what to pack:


💡 Helpful Tool: I recommend  this gym bag with a shoe compartment to keep your sweaty shoes away from clean clothes and stay organized on busy days.



5. Progress Over Perfection – The Power is in Showing Up


Here’s something I wish someone told me when I first started: You won’t feel confident right away. You’ll have awkward days. You’ll question if you’re doing it right.

And that’s okay. 


You don’t have to be perfect—you just have to keep showing up.

Focus on small wins: 

✔️ Adding a few more reps. 

✔️ Increasing your weights slightly. 

✔️ Getting through your workout even when you’re tired.


These small steps build confidence and momentum.


Coach’s Reminder:


If you miss a workout or have an “off” day, it’s not a failure—it’s part of the process. You are learning, you are growing, and you are capable.

You don’t have to figure it out alone. 


If you’re looking for extra accountability and a clear step-by-step plan, my 6-Week Gym Newbie to Gym Natural Program is built exactly for you. 

✔️ I’ll show you what to do each day. 

✔️ You’ll learn how to build confidence, track progress, and actually enjoy the process. 

✔️ And you’ll feel supported every step of the way.


👉 Join me in the program and let’s build your strength—together. [Check it out here!]


💡 Helpful Tool: I recommend this Fitness Workout Journal to track your small wins and celebrate your growth. Seeing your progress on paper is one of the most powerful confidence boosters.




Ready to Level Up?


If you’re tired of feeling like the “lost girl” at the gym and you’re craving a step-by-step game plan, check out my Gym Newbie to Gym Natural 6-Week Program. You’ll walk in knowing exactly what to do, how to do it, and how to keep moving forward. 💪 [Explore the program here!]


And don’t forget to grab your Free Fitness Tracker Pack — it's packed with simple, printable tools to help you stay motivated and see your progress on paper. [Get your free pack now!]



You’ve Got This.

Starting is the hardest part—but you’re not doing this alone. I’m cheering you on, every rep, every set, every step.


Nicolette Leigh💕


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