and the first step toward a healthier lifestyle is education. during the first two weeks, you’ll perform more reps with lighter weight loads to get you used to the movement and taxing the muscles. during the first two weeks, you’ll lift weights that allow you to complete 12-20 reps with good form but still challenge your muscles. squeeze your quads and glutes hard for a second before returning to the start position. targets: quadricepsstart: sit on a leg extension machine …

a beginning gym workout plan for women should include both cardio to burn calories and develop the cardiorespiratory system and strength training to build lean muscle and improve bone density. here’s an outline of a beginner gym workout plan. if you can’t make it to the gym five days in a row, start out with just three days and combine your cardio and strength training in each session. doing cardio at the gym offers an array of different types of …