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Do you have some fitness goals in mind, but don’t know which gym routine for women you should follow?
I completely understand. There’s so much information out there. Knowing which are the best programs can be the first of many challenges.
When deciding which weekly workout plan for women is best for you, consider factors like how often you can train, your experience level, and what your end goals are.
If you can be consistent with a workout regimen, you’re very likely to reach your goals.
I’ve been a personal trainer for many years. During this time, I’ve seen women just like you achieve their goals.
The key is that they eat healthy, stick with their workout schedule for women, and prioritize rest and recovery.
Keep reading to learn about how to design your own workout, take a look at our free workout plans for women, and download the female workout plan pdf!
Different Factors That May Affect Any Female Workout Plan
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Training Goals
Related: Muscle Gain Workout Plan With PDF
Your training goal should be one of the first things you determine before making your workout plan.
What you do in the gym depends on if you want to gain muscle, lose fat, improve flexibility, increase PRs with certain compounds, or other goals.
Workout Type
Related: Workout Split For Women
PPL
Push, pull, legs is a split favored by more advanced lifters.
On push day, you target your chest, shoulders, and triceps.
On pull day, you target your back and biceps.
Lastly, leg day covers your glutes, quads, hamstrings, and calves.
You could exercise your abdominal muscles on whichever day makes the most sense for you. Run through this sequence either once or twice a week.
Upper/Lower
This workout type is exactly what it sounds like. Alternate between working the muscles of your upper body and lower body.
With this workout split, you could exercise two, four, or six times a week.
Bro Split
With a bro split, you target specific muscle groups weekly. You can go heavier with the volume during these workouts since the muscle will have a full week to recover.
People tend to do the bro split if they are wanting to progress with muscle growth on certain areas of their body.
Availability
Knowing how often you are able to exercise is another thing that determines which split works best for you.
If you can train each muscle group twice a week, that is optimal. However, most people do not realistically have time for this in a gym workout plan for women.
Take a look at your weekly schedule. See how many workout sessions you can get in regularly, and figure out which split you should do.
Training Level
If you’re just starting to exercise, you may want to take things easy to prevent being overly sore or burning out.
Take your time experimenting with different exercises and learning what you need to do to see the most progress.
If you’re an intermediate or advanced lifter, it’s important that you’re properly challenging your body and actively utilizing progressive overload.
What Are the Best Exercises for Women
Related: Female Body Toning Meal Plan With PDF
1. Bench Press
Bench press is an excellent upper body exercise because it simultaneously works the chest, triceps, and shoulders. It also promotes the functional movement of pushing.
Make sure to do bench press at least once a week during a push day workout or upper body workout.
How-To Perform Bench Press
- Lay down on a bench and evenly position your hands on a plate-loaded barbell.
- Bring the bar above the center of your chest, bend your elbows, and bring the bar down until it touches your chest.
- Push the bar back up until your arms are straight before repeating the movement.
Benefits
- Builds your chest
- Strengthens your triceps
- Challenges your shoulders
Pro Tips
- While you don’t want to have your elbows directly against your sides, focus on keeping them tucked in to prevent elbow injuries.
- Try placing most of your weight on your upper back to provide stability during the exercise.
2. Sumo Squats
Squats are another impactful compound that works many lower-body muscles simultaneously.
Odds are, you go through a squatting motion at least a few times a day, so it’s a functional movement that should be included in your workout plan for women.
By doing the sumo variation, you primarily focus on activating your glutes, so be sure to include this squat version on your next leg or booty day!
How-To Perform Sumo Squats
- Position yourself beneath your loaded barbell and stand up tall.
- Place your feet wider than hip-width apart with your toes slightly pointed out.
- Keep your back straight and chest up as you push your glutes back.
- Bend your legs and come down to a squat, stopping when your knees form a 90-degree angle.
- Push back up through your heels until you are standing again.
Benefits
- Builds the glutes
- Strengthens the quads
- Functional movement
Pro Tips
- Use a bar pad if the barbell hurts your neck.
- Make sure your knees do not go past your toes as you squat down.
3. Sumo Deadlifts
Related: Hook Grip Deadlift
Yet another impactful compound is the deadlift.
This exercise uses muscles throughout the upper and lower body, so it can help you make the most progress within a few sets. Include this workout in a lower body day or pull day.
How-To Perform Sumo Deadlifts
- Step your feet out wider than hip-width with your toes pointed out.
- Squat down and grab the barbell evenly.
- Keeping your back straight, push through your heels, and lift the bar up.
- Pause for a moment when you are fully standing, then slowly bend your knees and bring the barbell back to the ground.
Benefits
- Improves grip
- Builds the glutes
- Strengthens the quads and hamstrings
Pro Tips
- If you find yourself rounding your back as you come up, start by sticking your bum up so as you come up, your back ends up straightening out rather than arching.
- Experiment with which way your palms are facing on the bar to see when it makes it easiest for you.
4. Barbell Hip Thrusts
Almost every woman wants to grow her glutes, and barbell hip thrusts are the way to make it happen.
This exercise is amazing for building the glutes and hamstrings, and it should be a priority on your lower body days.
How-To Perform Barbell Hip Thrusts
- Seated on the ground, lean against a bench and center a barbell on your hips.
- Place your feet firmly on the ground and position yourself on the bench so your hands can come off the floor and the bench holds your weight.
- Grab the barbell to keep it balanced and thrust your hips up towards the sky.
- Pause when your knees form a 90-degree angle before dropping your bum back down towards the ground.
Benefits
- Builds the glutes
- Strengthens the hamstrings
- Protects the knees
Pro Tips
- Keep your chin tucked into your chest to avoid straining your neck.
- Make sure to use your legs and not your back during the exercise.
5. Lat Pulldowns
Lat pulldowns are a great upper body exercise that works the back and biceps. If you strive for an hourglass shape, you can only get your waist to be so tiny.
Luckily, you can make your shoulders and lats wider to create more of an illusion! Include this in your upper body or pull day.
How-To Perform Lat Pulldowns
- Take a seat and grab the bar.
- Push your shoulders back and chest up as you bring the bar down to your chest.
- Slowly release the bar back up until your arms are extended before pulling it back down again.
Benefits
- Builds your back
- Strengthens your biceps
- Contributes to an hourglass shape
Pro Tips
- If you can’t bring the bar down to your chest, then you likely need to use a lighter weight.
- To make this exercise more challenging, try alternating which side of the bar you pull down on.
The Best Women’s Workout Program for Weight Loss
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Monday – Chest, Shoulders, and Triceps
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 10-12 | 1 minute |
| Machine Chest Fly | 3 | 12-15 | 30 seconds |
| Lateral Raises | 3 | 12-15 | 30 seconds |
| Cable Tricep Pressdowns | 3 | 12-15 | 30 seconds |
| CARDIO | 20-minute incline walking on treadmill | ||
| COOLDOWN | 5 minutes upper-body stretching |
Estimated Workout Duration: 55 minutes
Tuesday – Lower Body
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Squats | 4 | 10-12 | 1 minute |
| Leg Extensions | 3 | 12-15 | 30 seconds |
| Lying Leg Curls | 3 | 12-15 | 30 seconds |
| Seated Calf Raise Machine | 3 | 12-15 | 30 seconds |
| CARDIO | 15 minutes on Stairmaster | ||
| COOLDOWN | 5 minutes lower-body stretching |
Estimated Workout Duration: 50 minutes
Wednesday – Back, Biceps, and Abs
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Lat Pulldowns | 4 | 10-12 | 1 minute |
| Alternating Hammer Curls | 3 | 12-15 | 30 seconds |
| Abdominal Crunch Machine | 3 | 12-15 | 30 seconds |
| Leg Raises | 3 | 12-15 | 30 seconds |
| CARDIO | 20-minute incline walking on treadmill | ||
| COOLDOWN | 5 minutes upper-body stretching |
Estimated Workout Duration: 55 minutes
Thursday
Rest day!
Friday – Lower Body With Glute Focus
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Hip Thrusts | 4 | 10-12 | 1 minute |
| Cable Kickbacks | 3 | 12-15 | 30 seconds |
| Hip Abduction Machine | 3 | 12-15 | 30 seconds |
| Fire Hydrants | 3 | 12-15 | 30 seconds |
| CARDIO | 15 minutes on Stairmaster | ||
| COOLDOWN | 5 minutes lower-body stretching |
Estimated Workout Duration: 50 minutes
Saturday – Full Body
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 10-12 | 1 minute |
| Hack Squats | 3 | 12-15 | 30 seconds |
| T-Bar Rows | 3 | 12-15 | 30 seconds |
| Push-Ups | 3 | 12-15 | 30 seconds |
| CARDIO | 10 minutes of HIIT | ||
| COOLDOWN | 5 minutes full-body stretching |
Estimated Workout Duration: 45 minutes
Sunday
Rest day!
The Best Women’s Workout Program for Mass Gain
Related: A Complete Guide To Growing A Heart Shaped Butt
Monday – Chest, Triceps, and Shoulders
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 6-8 | 1 minute 30 seconds |
| Assisted Dips | 3 | 10-12 | 45 seconds |
| Military Press | 3 | 10-12 | 45 seconds |
| Straight Arm Pullovers | 3 | 10-12 | 45 seconds |
| Front Raises | 3 | 10-12 | 45 seconds |
| CARDIO | 10 minute incline walking on treadmill | ||
| COOLDOWN | 5 minutes upper body stretching |
Estimated Workout Duration: 55 minutes
Tuesday – Lower Body
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Squats | 4 | 6-8 | 1 minute 30 seconds |
| Leg Press | 3 | 10-12 | 45 seconds |
| Walking Lunges | 3 | 10-12 | 45 seconds |
| Straight Leg Deadlift | 3 | 10-12 | 45 seconds |
| Dumbbell Calf Raises | 3 | 10-12 | 45 seconds |
| CARDIO | 10 minutes on Stairmaster | ||
| COOLDOWN | 5 minutes lower body stretching |
Estimated Workout Duration: 55 minutes
Wednesday – Back, Biceps, and Abs
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Lat Pulldowns | 4 | 6-8 | 1 minute 30 seconds |
| Assisted Pull-Ups | 3 | 10-12 | 45 seconds |
| Cable Rows | 3 | 10-12 | 45 seconds |
| Cable Bicep Curls | 3 | 10-12 | 45 seconds |
| Weighted Russian Twists | 3 | 15-20 | 45 seconds |
| CARDIO | 10 minute incline walking on treadmill | ||
| COOLDOWN | 5 minutes upper body stretching |
Estimated Workout Duration: 55 minutes
Thursday
Rest day!
Friday – Lower Body With Glute Focus
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Hip Thrusts | 4 | 6-8 | 1 minute 30 seconds |
| Bulgarian Split Squats | 3 | 10-12 | 45 seconds |
| Weighted Step-Ups | 3 | 10-12 | 45 seconds |
| Cable Pullthroughs | 3 | 10-12 | 45 seconds |
| Donkey Kicks | 3 | 10-12 | 45 seconds |
| CARDIO | 10 minutes on Stairmaster | ||
| COOLDOWN | 5 minutes lower body stretching |
Estimated Workout Duration: 55 minutes
Saturday – Full Body
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 6-8 | 1 minute 30 seconds |
| Hip Adductor Machine | 3 | 10-12 | 45 seconds |
| Kettlebell Swings | 3 | 10-12 | 45 seconds |
| Overhead Dumbbell Press | 3 | 10-12 | 45 seconds |
| Dumbbell Rows | 3 | 10-12 | 45 seconds |
| CARDIO | 10 minutes of HIIT | ||
| COOLDOWN | 5 minutes full body stretching |
Estimated Workout Duration: 55 minutes
Sunday
Rest day!
Download Our Female Workout Plan pdf
The Best Nutrition Plan for More Successful Results
Whether you want to gain muscle, lose fat, or both, protein should always be your primary focus.
Protein is the most satiating macro, the body burns the most calories to digest it, and it speeds up your metabolism by contributing to muscle mass.
Aim to eat one gram of protein per pound you weigh. Fill up the rest of your calories with carbohydrates and fats.
Everyone is different as to which of these two macros makes them feel the most energized, so listen to your body when making this decision.
7-Day Sample Meal Plan
Related: Eating 600 Calories A Day For Fat Loss: Should You Do It?
Breakfast
1. Protein Oatmeal
Do you love oatmeal? Try mixing in some protein powder to give the tasty breakfast an edge! Top it off with berries, chia seeds, nut butter, and more!
2. Egg White Omelet and Toast
Replacing whole eggs with egg whites brings down the calories and up the protein.
Mix in spinach, bell peppers, mushrooms, and onions to give your omelet a nutrition kick. Make some toast with peanut butter or low-sugar jelly as a side.
Lunch
1. Tuna on Rice Cakes
If you need to whip up something quick, this is an easy, low-calorie lunch. Make your favorite tuna salad, spread it on a few rice cakes, and you’re done!
2. Salmon Salad
Want to get your veggies in but still need something filling? Top your salad with salmon, sweet potatoes, nuts, and a low-calorie dressing.
Dinner
1. Ground Turkey Chili
Ground turkey is a great source of lean protein. Add it into some chili along with a variety of beans, beef broth, tomato sauce, and spices.
Top with a bit of cheddar cheese for a comforting and protein-packed dinner.
2. Chicken, Rice, and Veggies
This one is a classic right? Add spices to your chicken and drizzle some Teriyaki sauce over your dish to amp up the flavor of this nutritious meal.
Snacks
1. Protein Shake
If any habit will help you transform your physique, it’s drinking a protein shake every day.
Protein powder is one of the highest protein sources considering the calorie count because the grams of fat and carbs are very few.
2. HaloTop
Have a sweet tooth but not many calories to spare? HaloTop is an ice cream that averages only 300 calories a pint, and it also has protein in it!
Supplements
It’s up to you whether or not you want to invest in supplements, but they may make progressing in your workout plan for women a bit easier.
Multivitamins and greens powder are packed with nutrients that optimize how your body functions, making it easier for it to gain muscle or burn fat.
Very few people consume all the nutrients they need daily, so these two supplements are great backups.
As mentioned in the meal plan, protein shakes will make hitting your protein goal that much easier. Protein is your best friend when making a physique change, so invest in some powder to get an average of 25 grams of protein per 150 calories.
Lastly, creatine is one of the most well-studied supplements out there. It helps give you more power and strength in the gym and with recovery afterward.
Calorie Recommendations
If you want to gain muscle, try eating in a daily surplus of 500 calories to gain one pound per week.
Not every pound will be pure muscle, but a good portion of it will if you consistently hit your protein goals.
If you want to lose fat, eat in a daily deficit of 500 calories to lose one pound per week.
We recommend using our most advanced free calorie calculator to get an accurate calorie requirement for your body and goals.
Keep in mind that your maintenance calories also take into account your exercise, so this can contribute to how few calories you end up eating.
How to Track Your Progress
Progress can be tracked in many ways, and they each have their pros and cons.
The most classic way is through weight. While you should be aware of this number, keep in mind that things like bloating can sway the number, so it shouldn’t be taken too seriously.
Also, if you are trying to lose weight while eating plenty of protein, you may gain a bit of muscle. This will result in the number on the scale not dropping in sync with the fat you are losing.
A measurement a bit more realistic is your waist and hips. Also, take progress photos so you have a visual to go off of.
Pro Tips for Fast and Effective Results
Related: 3000 Calorie Meal Plan With PDF
1. Track Your Calories
Whether you want to lose weight or gain muscle with your workout plan for women, it’s vital that you are on top of your caloric intake.
This information will let you know how much you need to be eating to reach your goals on time.
2. Hit Your Protein Goal
Because protein is the most helpful macronutrient, hitting your protein goal every day will make your results come along that much quicker.
A general suggestion is to consume one gram of protein per pound you weigh.
3. Drink Enough Water
Drinking water keeps you feeling full while helping your body function optimally. Work your way up to a gallon a day.
You may find yourself going to the bathroom an annoying amount of times, but your body gets used to it after a week or two!
4. Meet Your Fruits and Veggies Quota
While we preach protein being one of the most important things for you to consume, it is undeniable that your body needs various vitamins and minerals to really thrive.
Try to consume at least five different fruits and vegetables every day to do your best to keep up with your body’s needs.
5. Exercise Often
Related: Virtual Personal Trainer
To create the physique you want, you need to put in the physical work!
Figure out how many days you can realistically commit to exercising and design your workout plan for women from there. Four to five days a week is ideal, if you have the time.
6. Take Walks
Not only does walking have numerous benefits, but it also burns calories!
Put yourself in more of a caloric deficit while enjoying nature, improving your mood, bettering your longevity, and more as you take your daily walk.
7. Utilize Progressive Overload
Your body catches up with you eventually, so it is essential that you strategically switch things up to keep growing muscle and burning fat how you desire.
This is why we change up workout plans for women every four weeks and consistently try to lift heavier weights.
8. Warm Up and Cool Down
The last thing you want is to get injured or be overly sore because this can really hinder your progress.
Dedicate at least five minutes before and after your workout to walk, stretch, and use a foam roller.
9. Have Rest Days
The body needs time to repair and recover. Ensure you have at least one day a week dedicated to rest.
This time allows your muscle fibers to effectively grow stronger than before, letting you make progress and be 100% with your next workout.
10. Enjoy the Process
While it’s likely that you consistently have your end goal in mind, don’t forget to enjoy the process of getting there.
This period could be one month or a few years, but once you do hit your goal, there will always be more you can do to improve your health.
This is a lifelong journey, so find enjoyment in your new routine!
Conclusion
We hope that you enjoyed our workout plan for women or got an idea of how to make your own female workout plan!
Finding a routine that you can realistically stick with can lead to a long and healthy life with a body you feel happy and confident in.
Once you have found the gym workout plan for women that will help you reach your goals, prepare to stick with it for a long time!
Comment below what goal you want to achieve with the workout plan for women you end up following.
Plus, don’t forget to share this with anyone wanting to improve their health as well!
