Important Tips for Workout Beginners

You’ve made the decision: It’s time to get in shape, time to lose the weight, time to get healthier. And this means it’s time to swap the excuses for a fitness program for women. This is a tremendous first step in your journey toward better health.

Whether it’s the first time you worked out in decades or you’ve never engaged in an exercise routine, going to the gym can be daunting. You may feel less than ready to put on workout clothing, clueless as to where to start, and intimidated by other, experienced exercisers. All these trepidations are normal, and they shouldn’t stop you. The secret: finding the right gym plan for women—a place where you will feel comfortable, supported, and informed on not only how to exercise safely, but how to follow a weight loss eating plan. Curves is a great place for women who are getting in shape for the first time and those who are experienced. At Curves ladies’ gym, you’ll find weight loss encouragement, fitness advice, and lots of other women who feel just like you do.

Here are some tips on how to ease into your new gym workout plan:

Before you start any new gym program, check with your doctor and health care provider. This visit can also give you the opportunity to discuss how to safely lose weight. 1

Set SMART goals

For best results, use the SMART method. Your fitness relationship goals should be:

  • Specific: Aim to lose a certain amount of weight per week (no more than 1-2pounds or 0.45-0.9kg), exercise a set number of minutes per day, and get to Curves on specific days of the week. The clearer your goals, the better your chances for success.
  • Measurable:By making goals measurable, you can gauge whether you’ve met them. For example, a goal of eating 1,200 calories per day is measurable.
  • Attainable: Make sure your goals are realistic. If you have 100 pounds to lose, don’t make a goal of losing 100 pounds (45kg). Instead, plan to lose 25 pounds (11kg) in the first three months, for example. Then go from there.
  • Relevant: Ask yourself what’s most important to you and set goals accordingly. For example, I want to fit into a size 8 dress for my upcoming high school reunion or lower my cholesterol 20 points by my next doctor’s visit.
  • Time-limited. Put a timeline on your fitness relationship goals. “I want to run a 5K in four months,” or “I want to get my waist down to 35 inches by June.” Circle the target date on your calendar and get going! 2

Each time you achieve one of your SMART goals, reward yourself (with something other than food, so you stick with your healthy eating plan). Take yourself to the movies, buy yourself a new piece of workout apparel, or get a pedicure.

Find the right environment for your gym workout plan

If you’re new to the exercise game, chances are, you don’t want a gym with clanging weights and muscly men. Instead, you want a warm, friendly gym that specializes in exercise for women. With Curves Coaches standing by to offer advice on healthy eating and working out, as well as fellow exercisers in the same boat, a ladies’ gym like Curves is the perfect place for a workout newbie like you.

Take a tour

Whether it’s at Curves or another workout program for women, plan to set up an orientation before you start engaging in your full body workout. When you get there, ask any questions that you have, look around, and soak in the vibe. Ask yourself, is it a place I could see myself spending 30-60 minutes, several days a week? 3

Dress the part

To give yourself a confidence boost on your first few days doing a new gym program, wear workout apparel that looks and feels good on your body. Invest in a comfortable pair of athletic shoes that fit well.  Go for shirts and pants that fit snugly enough as to not get caught in workout equipment but that are still loose enough to allow you to move. Look for perspiration-wicking fabrics that will help keep you dry and cool.

Psych yourself up

Starting a fitness program for women is a big deal. No matter how welcoming the venue, you are bound to feel a little nervous the first time you set foot in a new gym. Try not to let that fear stand in your way. Think of other challenges you’ve faced and conquered in your life, and keep in mind all the reasons you are getting in shape. After all, you deserve good health, happiness, and the benefits of a full body workout plan.

Pick a program that works for you

The Curves gym workout is convenient, combining strength training and cardio plus stretching – all in just 30 minutes – to strengthen your whole body. Plus, a Curves dual program membership includes MyCurves On Demand, Curves at-home online fitness program, where you can work out from the comfort of your own home. When combined with a traditional Curves workout, an on-demand home workout can give you the flexibility and convenience of online workouts together with the social, supportive benefits of working out in your fitness club. You can workout in the club and at-home with your coaching session in-club or virtually!

If there’s no Curves near you, MyCurves On Demand + Group Coaching offers the same great support with a weekly virtual group lifestyle coaching session with a live Curves Coach. Together you’ll set goals, celebrate successes and be surrounded by a supportive community of women getting stronger together. The one thing many at-home workouts don’t offer is the support and guidance of a live, human coach holding you accountable and sharing lifestyle tips to help you reach your fitness goals. Curves offers health and fitness solutions for real women wanting real results!

The Curves women’s gym workout is convenient, combining strength training and cardio plus stretching – all in just 30 minutes – to strengthen your whole body. For more information about Curves and the full body workouts the Curves Circuit provides, visit ‘Why Curves’.


  1. Exercise: When to check with your doctor first
  2. Weight-loss goals: Set yourself up for success
  3. How to Start an Exercise Program
  4. How to Start an Exercise Program
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