Choose the right moment.
Wait until the girl's not busy or working out. No one likes getting interrupted in the middle of a set or when they're doing something. It's distracting and she'll be less appreciative of your compliment, so just wait until she's free. Definitely don't try to talk to her if she's got earbuds in. This is a pretty good sign that she wants to be left alone.
Be genuine.
Make your compliment count, especially if she frequently gets them. Women can sense an authentic compliment and can tell if you're just trying to pick them up. So what can you do? Be real with her! Think about something you're genuinely impressed with and she'll be able to tell. For instance, you might say, "You killed that hike. Great job."
Identify what she's working on.
Pay attention to what she's doing and be specific with your compliment. If you've seen her running laps at the track every day, you might compliment her endurance instead of giving a vague compliment like how muscular she is. Women appreciate being noticed for their efforts and not just their physicality. Your compliment will mean a lot more if it shows you've noticed their work. For example, you could say, "I know you just had a baby recently. I'm so impressed by your dedication to get active again."
Compliment things she has control over.
This might mean telling her she's got great form. You might say she's done an impressive number of sets. The point is, your compliment will go farther if she feels empowered. For instance, say, "You totally kicked butt at that workout," or, "You showed the weights who's boss."
Acknowledge her persistence.
You're really complimenting her hard work when you do this. After all, if she looks fit, it's probably not an accident! Let her know that you're impressed with all her hard work by complimenting her on it. You might say: "You’re working so hard." "I’m so impressed by your dedication." "I can see your progress."
Keep your compliments non-physical.
Women can be self-conscious about their bodies. You have no idea how she feels about her body and you don't want to accidentally bring up an insecurity. You also don't want her to feel objectified so it's best to steer clear of purely physical compliments. For example, avoid saying things like, "You look skinny!" or "You have the perfect body."
Act casual.
You don't want to scare her off or come across as creepy. Try to act laid back and relaxed when you compliment her. Definitely don't stare or gawk at her! Then, pay attention to her response. If she smiles and perks up, she may be interested. If she looks tense or clams up, just give her her space.
Keep your interaction brief.
Give her the compliment and move on. If you linger, it might get uncomfortable. If you're complimenting her just for the sake of saying something appreciative, say it and go about your day. If you're trying to get her number and you think she's receptive, then ask if she'd like to get together sometime. Exchange numbers if she wants to and tell her you'll call. There shouldn't be any pressure to ask her out. It's totally fine to pay a compliment and leave it at that.
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