Gym Workout Plans For Women


Mixed Studio And Gym Workout Routines For Women

Beginner women’s fitness program

There arent many workout routines like the ones listed below because they require something that most people dont haveaccess to multiple gyms and studios.However, with companies like Move entering the playing field, highly effective, extremely customizable, and fully flexible workout routines for women are becoming more accessible. These are some of the best workout routines because they include plenty of variety to keep your body adapting to new challenges, which means faster results. They also deliver the flexibility to fit into your busy schedule and ensure that your routine never gets stale or boring! If youre looking for the best workout routines. Congratulations, youve found them!Try out these highly effective, supremely balanced weekly workout routines. Select one of the following to try out based on your schedule and experience level.

  • Beginner workout routine
  • 3-day workout routine for strength and toning
  • 3-day workout routine for fat loss
  • 5-day workout routine

The Problem With Most Female Fat Loss Workout Plans

Before I get into my own recommendations for how to structure a fat loss workout plan for females, I think its necessary to address some of the issues with most plans you can find on the internet.

Being aware of these issues will help you understand why I make the recommendations I do later on in this article.

Picking The Right Workout Routine For Y


  • How many days do you currently exercise?
  • How many days per week can you make time to exercise?
  • How many days per week can you exercise without feeling burned out?
  • What is your goal? Weight loss? Straight muscle gain? Feel your best?
  • What holds you back from working out?
  • How much time can you devote per workout? 30 minutes? 1 hour?
  • Do you want to work out at home or at different gyms?
  • Do you like variety? Would you like the option to incorporate yoga, swimming, strength training, etc., into your routine?

Consider all of these questions before you start building your workout routine. Take some time and answer each of the questions above. Do you have your answers? The lets get started!

You May Like: Hottest Women In The World

Ntc Nike+ Training Club

If becoming a Nike athlete, like track star Dina Asher-Smith is a little far off, which for most of us it really is – then don’t let that keep you from training with Nike’s awesome coaches.

Benefit from a tailored gym workout plan that also works at home, top-shelf expertise and sessions that can be tailored to exactly how much time you have – or don’t have!

Price: Free

Full Body Workouts For Women

Strong &  Toned Upper Body Workout For Women

Outlined below are 4 full body workouts perfect for women looking to build lean muscle, lose fat, and increase strength.

As written, the program can be performed in an every other day fashion where you rotate the workouts each day you go to the gym.

Alternatively, you can perform the workouts on Monday, Tuesday, Thursday, and Friday .

Each workout is broken up into a primary workout. These are the exercises that are necessary to perform on that training day. For your rest periods, youll want to rest anywhere between 45-90 seconds. For larger lifts, such as squats, you may want to take the full 90 seconds.

After the primary workout on each day is an additional optional workout you can perform immediately after your primary full body workout. These additional workouts isolate the glutes, core, and arms. For your rest periods with these exercises, limit them to 30 seconds.

The reason for the two glute isolation workouts is due to the common goal among women to grow their glutes. This is best achieved through training the glutes at least 4 times per week, with two of the glute workouts being isolated-focus with higher repetitions.

Any of these additional bonus workouts can be altered in any way that best fits your own individual goals.

Womens Full Body Workout 1


You May Like: Best Luxury Watches For Women

The Perfect Workout Uses Weights And Cardio To Carve A Leaner Figure

Weights and cardio are a powerful tool in your war against body fat.

You cant spot reduce fat.

This is the term given to the myth that you can target where your body burns fat. Unfortunately, you cant control where your body gets its fuel.

What you can do though is choose where you accentuate curves and build firmer, leaner muscle tone. We call this spot enhancing.

Weight training helps you literally sculpt the figure you want by targeting specific areas of your body. As fat stores decrease, and muscle tone increases, you unveil a sexier, athletic figure that both catches eyes AND turns heads.

Do Women Need To Train Differently Than Men

Before I get into the details of the different 3-day splits and how to create a workout program for women, I think its important to note that women dont need to train differently than men.

Women have the ability to lift weights and do the same exercises as males. There are no female- or male-specific movements. As such, the workout plan examples youll see at the end of this article dont ask you to do endless amounts of crunches, squats with glute bands, or dozens of reps with very light weights.

Those types of exercises have their place, but if you want to build muscle and get stronger, you need to lift challenging weights and progress the weights, sets, and/or reps consistently.

With that said, there are a few differences between men and women when it comes to lifting weights and training at a high intensity.

For one, mens muscles tend to fatigue more easily, and women generally can handle more volume. Part of this may be because women are typically weaker than men and dont lift as much weight, so recovery times are shorter.

But researchers also believe its because women have more type I muscle fibers, which can handle longer bouts of physical activity.

Some researchers also believe that women can handle more training volume due to the presence of estrogen, which reduces the effects of post-exercise muscle damage.

Need a workout program? Get 3 free workouts on Fitbod right now.

You May Like: Are Luna Bars For Women

Tips To Give Out Great Results With Your Fitness Plan

Here are some tips that are tried and tested and will help give out great results with your fitness plans:

1. Drink Enough Water

Our body composition reflects a significant amount of water . Water is an important component that allows us to perform all the functions or physiological processes.

For women, the consumption of water during workouts is even more significant. Without sufficient water intake, you risk dehydrating yourself, resulting in something more serious. Therefore, the first rule is to drink enough water during exercise sessions.

Everyone tends to sweat during the workouts, which means that the body experiences loss of vital electrolytes with sweat.

If you keep your body hydrated, these electrolytes are easily replaced with new ones, which would result in higher energy levels. The aim should be to drink a minimum of 2.5 liters of mineral or filtered water per day while following any gym program for women.

2. Get Plenty of Healthy Protein

Healthy protein is required for growing and repairing muscles. When following this 5-day fitness plan for women, you will undergo rigorous training and muscle alteration. Healthy proteins should be included in your daily routine to see effective results.

It is recommended that one consumes from 0.6 to 1 gram of protein per pound of the bodys weight for women. You must spread the consumption throughout the day evenly.

3. Aid Your Workout with Good Quality Whey Protein

4. Dont Forget Your Veggies

Components Of A Workout Routine For Women

Full Body Gym Workout for Women (JUST ONE PIECE OF EQUIPMENT!!)

An expert trainer can help you plan your workout. Aim for a mix of aerobic, muscle-strengthening, bone-strengthening, balance, and flexibility activities.

Aerobic activities. These are also called cardio or endurance activities. Your body’s large muscles move rhythmically for a long time, building strength and endurance. Aerobic exercises improve your cardiovascular fitness as well as strengthening your muscles. Swimming, jumping rope, brisk walking running, and bicycling are usually parts of your cardio workout.

Muscle-strengthening activities. These activities require your muscles to work against a weight or applied force. Resistance training and weight training for women are muscle-strengthening workouts. Lifting weights multiple times strengthens different muscle groups. Using elastic bands and body weight exercises like push-ups also strengthen your muscles.

Bone-strengthening activities. These are also called weight-bearing or weight-loading activities. By producing a force on your bones, such exercises stimulate them to grow and become stronger. High-impact activities like jumping jacks, running, weight-lifting, and brisk walking are good for strengthening your bones.

Balance activities. These exercises enhance your body’s ability to resist falling when moving or at rest. You have to strengthen the muscles of your back, abdomen, and legs. Some useful exercises to include in your workout plan are walking backward, using a wobble board, and standing on one leg.

Also Check: Patagonia Women’s Better Sweater Jacket

Is It Easy To Lose Weight For Females

In general, women have a harder time losing weight than men. This doesnt mean that women cant be successful when following a fat loss program. It just means that we may see slower rates of fat loss than men, and often those struggles are due to factors beyond our control.

Below are some of the reasons why women tend to have a harder time losing weight.

Weight Loss And Fat Loss Arent The Same Thing

Youre here because you want to ditch the excess weight, develop lean muscle and tighten up any problem areas.

When it comes to your specific goal though, its important that you know the differences between weight and fat loss. The way you program your diet and gym routine might differ dependent on what youre after.

Weight refers to total mass.

When you step on your weighing scales at home it gives you a numerical measure of what makes you, you your muscle mass, fat mass, bone, water and so on.

However, if youre not an athletic woman and are overweight, losing total mass is still useful for your overall health.

Tools like body mass index are useful for anyone who does not exercise regularly and carries too much weight. It gives you an indication of your overall health risk, as well as a target weight to aim for.

There is an overwhelming amount of evidence that correlates obesity with long-term health complications.

Note: we totally understand that BMI isnt a relevant tool for active women who carry high levels of lean mass. But thats not its target audience.

Losing weight doesnt mean youre losing fat.

Dropping mass on the scales doesnt tell you can tell where weight loss is occurring.

It doesnt tell you your body composition.

So if you lose weight without assessing composition its difficult to tell if youve lost fat, muscle or water or a combination of them all.

Also Check: Genital Herpes Symptoms In Women

Weight Training And Cardio Training For Women

Women often start working out to tone their body, get a better butt and lose their belly fat. During this weight training for women, we will put an emphasis on these areas, but also work every other important muscle group in the process. Remember that the whole body needs to be toned if you want to look balanced and reap the full benefits of strength training.

Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look. For any form of cardio , make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warm up. To make it easier we have noted the effort level required on specific days of the workout routine:

  • At a 6/10 effort level, you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.
  • At an 8/10 effort level, you should be breathing heavily, and only able to say a few short words with some difficulty.

Remember to cool down afterwards, decreasing the speed every 2 minutes until you are sufficiently cooled down. Your warm up and cool down count towards the total cardio time.

This female workout plan is composed of 5 days of training:

  • 5 days of weight training
  • 3 of those 5 days of 10-20 minute cardio
  • 2 days of rest, you will deserve it

Supplements: For A Better Body


Primarily, your diet should consist of whole foods. Sometimes, though, you can’t get all the necessary nutrients from eating whole foodsâeven if you think your diet is perfect. That’s where supplements swoop in. Supplements should complement your diet of whole foods they should never be a replacement for something you intentionally leave out of your diet.

Recommended Reading: Women’s Pants Size Chart

Rule #: Follow A Program For Women

Most programs are designed for men and women. And while theres nothing wrong with that, there are physical differences that affect the way in which you can optimize progress.

Theres also the fact that men and women often have different goals too. Men tend to want more upper body work, whereas women prefer butt, abs an leg training.

This might be a little stereotypical, but from our experience its largely true.

  • Women are strong

If youve ever gone to the gym with one of the guys, you might have noticed that they were lifting more than you.

Okay thats cool. They were more experienced than you and they have more muscle mass.

But if you were take into account the fact that males are largely taller and heavier than a woman, your strength is pretty much the same. Theres a significant similarity between strength and muscle size.

Men are stronger simply because they have more muscle. But youre still an absolute strength machine!

  • Women have got fantastic recovery ability

Not only have you got considerable strength to work with you can also recover fast. Much faster than a man anyway.

Because of the way that your muscle fibers are formed, enzymes in your muscle cells allow you to use oxygen for recovery and regeneration at an astounding rate.

While the guys are still bent over, breathing heavily after a heavy set, youre ready to go.

You put them to shame.

  • You cant build muscle mass like the guys can

Well dont worry.

So lets lift big!

Hiit Cardio Workout #: 6 X 30

This HIIT workout is good for beginners because the intervals are relatively short and it allows for plenty of recovery between sprints. This means it doesnt feel as taxing as many other HIIT workout variations, but it still significantly boosts calorie burning and fitness.

How to:

  • On an exercise bike or rowing machine, do a 30-second sprint at about 90% of your max effort followed by 2 minutes of active recovery.
  • Repeat 6 times for a total of 15 minutes of exercise.
  • Also Check: Women’s Shoes For Sale

    Exercising And Staying Motivated Long Term

    While I structured this program into 4 weeks, you can extend it much longer than that if you want to. For example, you could perform the 12-rep sets for a full 812 weeks before switching to the 8-rep sets, which would give you a 16-week program instead of a 4-week program.

    Furthermore, as you perform this program, you will learn which types of exercise or specific movements you prefer and explore those in more depth down the line.

    If you enjoy strength training more than cardio, you can consider finding a more comprehensive strength program or hiring a personal trainer.

    If conditioning is your thing, you can perform 2 or 3 conditioning workouts per week instead of 1 and consider joining a group fitness class.

    Finally, if the long, slow cardio is your thing, you can build up to massive endurance levels over time through running, swimming, or your preferred aerobic training method.

    The most important thing is that you stick to exercising for the long haul.

    So, focusing on the types of exercise you like is more important than intently trying to optimize a program you are unlikely to perform long term.

    Rules For Planning Your Gym Workout Routine

    My Fat Burning GYM Routine (Treadmill Interval Running)

    As a general guideline, avoid back-to-back strength training days over the first few weeks of training, Araujo says. Later, simply avoid training the same muscle groups two days in a row. So instead of scheduling two full-body strength training workouts in a row, you could do an upper-body workout one day and a lower-body workout the next.

    Before your cardio and strength workouts, set aside time to run through a dynamic warm-up to reduce the risk of injury and help you move and feel your best. Upper-body activation and lower-body activation exercises will warm up your muscles, ensuring your body is moving properly during your training session.

    Finish up your schedule with two to three days of rest or active recovery .

    During your active recovery or rest days, include some sort of stretching or mobility work to keep your muscles healthy and injury-free , says Sam Becourtney, DPT, a physical therapist at Bespoke Treatments in New York City.

    Related Reading

    Read Also: What Percentage Of Woman Cheat

    Get Fit Fast: 4 Gym Workout Routines For Women

    Hitting the gym with a structured workout plan means more accountability and a built-in system for tracking your progress. These four gym workout routines for women can be adapted to all fitness levels and abilities. That means no more turning up to the gym and not knowing what to do, or sweating for hours on the treadmill, then wondering why youre not seeing results.

    If youre ready to zero in on your fitness goals, lets look at how to create your ideal training plan, which exercises are best for women, and how to optimize your workout routines for the best results.

    Share post:



    More like this

    Women Ralph Lauren Polo Shirt

    Women Ralph...

    14k Gold Earrings For Women

    Add A...

    Most Comfortable Sneaker For Women

    Linea Paolo...

    Women’s Boots Wide Width

    Do You...