Top 10 Fitness Tips for Women

Posted on: May 10, 2021
By: Christie Garofano

You’ve made the decision to get healthy, so now what? Where do you start? Maybe you’ve tried before but eventually you just lose your motivation. Alternatively, you might be embarking on a fitness journey for the first time. Either way, you can set yourself up for success with these top fitness tips for women!


The leading cause of failure is setting unrealistic goals. To be successful in fitness, you should set Specific, Measurable, Attainable, Relevant, and Time-based goals. Goals like “start running” or “lose weight” are too general. A more specific goal would be “I want to run a mile”. To make this a SMART goal, you might say “I will be able to run a mile within 4 weeks”. How far you want to run is specific, measurable, and attainable; the deadline of 4 weeks is time-based. To make this a relevant goal, consider if it’s one that you are motivated to accomplish. You should never make a goal just because you think you should. Consider your motivation in any goal you set. 

2. Don’t Skip the Most Important Meal

Breakfast gets the spotlight as the most important meal of the day. However, when it comes to fitness, the most important meal is the one you have after a workout. Eating a combination of 10-15 grams of protein and 20-30 grams of carbohydrates within 30 minutes of your workout helps to promote muscle recovery, refuel your body, and amp up your energy. Getting plenty of protein also keeps you full to reduce the risk of reaching for an unhealthy snack. 

3.Get Some Sleep

We’ve all been told we need eight hours of sleep per night. This isn’t just important for brain function but also for fitness and weight loss. You may notice that you snack more frequently when you’re tired. Getting seven to nine hours of quality sleep will lower your chances of grabbing for that random snack for a quick pick-me-up.

4. Be Realistic

Are you a morning or night person? If you are a night person, working out after work or in the evening will come more easily to you than waking up early in the morning to work out. The best thing you can do is plan a workout schedule that works with you. Setting unrealistic expectations of yourself will lead to disappointment. You are more likely to stick to a new routine if it naturally fits into your schedule. The same goes for considering how often you plan to workout. Start small with 2-3 days a week and then work your way up. If you jump right in expecting to work out 4-5 days a week, you’re likely to get discouraged the first time you realize you’re overdoing it. 

5. Look for External Support

You’re more likely to stick with a fitness goal if you have a partner to keep you accountable. Consider starting your fitness journey with a workout buddy to keep you on track. Even better, start working with a personal trainer. Small group training can offer more accountability from both your trainer and your group members. 

6. Hide the Scale

There is nothing more discouraging that stepping on that scale and watching the numbers fluctuate from one day to the next. Weighing yourself too frequently contributes to depression and can discourage you while trying to achieve your goals. One strategy you might use is to put your scale away and pull it out only once a week. 

7. Take It One Day at a Time

It’s easy to become overwhelmed by your fitness goals, so remember to focus on one day at a time. If you’re just not feeling a long workout, doing something small is better than nothing. But that means the next day, you pick back up where you left off. Don’t let one off day stall you. Also, setting long-term goals is terrific but it is more important to focus on the day-to-day victories. Set small daily goals for yourself such as increasing your water intake by 8 ounces or shooting for 10 extra minutes on your workout. 

8. Change It Up

Going to the gym, doing the same circuit plan every day can get monotonous. It is perfectly acceptable, and encouraged, to explore a variety of workouts to avoid issues like Overtraining Syndrome. Online fitness classes make it easy to change it up with something new, like yoga or a Total Body Blast group workout. 

9. Do Your Research

Heard about a new juice cleanse or a new diet? Extreme diets brag about radical results with little to no reliable evidence to support them. The problem with plans like these is that they severely restrict caloric intake, which can have a negative impact on your health. Be sure to do your research and work closely with your trainer to find effective, sustainable strategies that are right for you. 

There’s an abundance of fitness tips for women out there, but it’s always worth doing the research to make sure those tips are right for your needs. 

10. Try a Group Fitness Class

Even the most independent person can benefit from a group fitness class. Working out in a group can help to increase motivation and improve your mood. Being around other people who are excited to be there and having fun is contagious! 

Body Essentials offers a variety of group classes including spinning, yoga, strength training, and total body—all through the convenience of a virtual platform! Learn more about our programs and start achieving your goals by calling 802-345-9644. If you’re in search of more fitness tips for women, browse through some of our previous blogs

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