Health & Fitness Info

workout routine for women

workout routine for women

Nowadays, you’re just as likely to see women in the gym, squatting, benching, & deadlifting. You may be surprised to know women are very focused on their workout, in fact on avarage  more than men they are serious. So women should know their workout routine, before go the gym.

Warming Up

Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training.

Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

Sample Warm Up Routine

Let’s look at how you can warm up properly to get the most from your training.

A sample warmup routine could consist of the following exercises and movements:

  1. 1 minute of knee lifts
  2. 1 minute of heel digs
  3. 2 sets of 10 shoulder rolls per arm
  4. 10 knee bends
  5. 20 head rotations
  6. 10 hip rotations

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 on other important muscle groups. Remember, every body part should be worked 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
  • 1 of these days will include HIIT (High Intensity Interval Training)
  • 1 of these days will include LISS (Low Intensity Steady State Cardio)
  • 2 days of rest, you will deserve it

Note: If you have joints pain, we highly recommend you to change the HIIT to LISS.

Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis.

The idea here is to build lean muscle while keeping calorie expenditure high to melt away stubborn body fat in the process.

Chest and Arms

  1. Flat bench barbell press – 4 sets of 8 reps
  2. Push ups – 4 sets of 10 reps
  3. Cable crossovers – 3 sets of 15 reps
  4. Incline dumbbell flyes – 4 sets of 12 reps
  5. Barbell biceps curls – 3 sets of 15 reps
  6. Alternate arm hammer curls – 4 sets of 12 reps per arm
  7. Triceps rope overhead extensions – 3 sets of 20 reps
  8. Triceps dips – 3 sets of 15 reps
  9. 10 minutes on the elliptical machine

Shoulders and Back

  1. Standing barbell military press – 4 sets of 10 reps
  2. Dumbbell lateral raises – 4 sets of 15 reps
  3. EZ bar upright rows – 3 sets of 15 reps
  4. Seated dumbbell shoulder press – 4 sets of 10 reps
  5. Dumbbell shrugs – 4 sets of 10 reps
  6. Close-grip lat pulldowns – 4 sets of 12 reps
  7. Dumbbell bent over rows – 4 sets of 12 reps per arm
  8. T-Bar rows – 4 sets of 10 reps
  9. 10 minutes on the stationary bike

Cardio Circuit

  1. 10 burpees
  2. 10 push ups
  3. 15 crunches
  4. 20 squat thrusts
  5. 3 sets of 10 hanging leg raises
  6. 3 x 1-minute rounds of plank
  7. 20 minutes low intensity cardio on the treadmill

Strength day

  1. Incline dumbbell press – 5 sets of 5 reps
  2. Flat bench barbell press – 5 sets of 5 reps
  3. Deadlifts – 5 sets of 5 reps
  4. Barbell clean and press – 5 sets of 5 reps
  5. Barbell bent-over rows – 5 sets of 5 reps
  6. Barbell snatch – 5 sets of 5 reps
  7. 10 minutes on the stationary bike


  1. Barbell squats – 4 sets of 8 reps
  2. Leg press machine – 3 sets of 12 reps
  3. Leg extensions – 3 sets of 15 reps
  4. Hamstring curls – 3 sets of 15 reps
  5. Walking lunges – 4 sets of 10 reps per leg
  6. Seated or standing calf raises – 4 sets of 20 reps per leg
  7. 10 minutes on the elliptical machine

Final Thoughts

So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

Related post : Men’s workout, Women’s workoutDiet and Nutrition Plan