In need of a good workout routine? If so ... I have the ultimate workout routine for women to share with you. Actually, I have a couple you can try out!
These workouts are designed to help you build strength and muscle to give you a “toned” look. This routine can also help burn a bunch of calories and train your endurance.
All you have to do is choose the routines that match your goals and preferences best.
While women face different obstacles with their fitness, there isn't one particular style of training that is best. This is something you should know before you get after it.
At the same time, I wouldn't by any means say any specific routines serve women better than men.
Among my clients though, the biggest problem they face is knowing where to start. Being that most of them are women, I figured I'd create some routines that could cater to them best.
If you're in the same shoes, just know you're in the right place. I won't keep you waiting any longer. Let's get into each of these workout routines for women!
Workout Routines for Women
These routines are designed to help you meet your goals. Since we all have slightly different goals, you'll have to choose the routine that best suits what you're trying to accomplish.
Let’s dive in.
Full Body Workout Routine for Women
First up is a full-body workout routine. Exercising your whole body is crucial in achieving a well-balanced physique. For this reason, this can be a great workout routine for women looking to both build muscle and burn fat.
Full-body workouts target all major muscle groups. They can help promote muscular balance, enhance coordination, and increase metabolic rate.
Warm-Up
Start with 5–10 minutes of light cardio to get your heart rate up and prepare your muscles for exercise. You can jog, do jumping jacks, or cycle to get your body warmed up.
The Workout
Workout A: Total Body
| Exercise | Sets | Reps |
| Squats | 3 | 10-12 |
| Bent Over Row | 3 | 8-12 |
| Push-Ups | 3 | To Failure |
| Romanian Deadlift | 3 | 8-12 |
| Overhead Press | 3 | 8-12 |
Workout B: Core (Pair With Cardio)
| Exercise | Sets | Reps |
| Plank | 4 | 30-60 Second Hold |
| Russian Twists | 2 | 20 |
| Bird Dogs | 2 | 8 Each Side |
| V-Ups | 2 | 8-12 |
Cool Down
End your workout with 5–10 minutes of stretching all major muscle groups. This can help support recovery and improve flexibility.
Strength & Muscle-Building Workout Routine for Women
Strength training is essential for building and maintaining muscle. It can also help support bone density and better overall physical performance.
Building strength and muscle both require resistance training. Plus, you have to be pushing your muscles to their limits. This means you must use a weight that’s challenging enough for it to be a struggle on the last few reps.
Warm-Up
Start with 5–10 minutes of light cardio to get your heart rate up and prepare your muscles for exercise. Your options could include things like brisk walking, jogging, or even jumping jacks.
Lower Body Strength & Muscle Building
| Exercise | Sets | Reps |
| Squats | 3 | 8-10 |
| Bulgarian Split Squat | 3 | 10 Each Leg |
| Hip Thrust | 3 | 8-10 |
| Leg Curls | 3 | 8-12 |
| Leg Extensions | 3 | 8-12 |
| Standing Calf Raise | 2 | 8-12 |
Upper Body Strength & Muscle Building
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 3 | 8-10 |
| Single Arm Row | 3 | 8 Each Arm |
| Lateral Raises | 3 | 12-15 |
| Wide Grip Lat Pulldown | 3 | 8-12 |
| Face Pulls | 3 | 10-12 |
| Preacher Curls | 2 | 12-15 |
| Tricep Dips | 2 | 12-15 |
Cool Down
Finish with 5-10 minutes of stretching all major muscle groups. Don't forget to add some core work a few times a week as well. You can finish your workouts with them or even reserve a day to do some core work and cardio.
Adding Cardio to Your Workout Routine
Regular cardiovascular activity can help burn calories, alleviate stress, and strengthen cardiovascular health. That's why adding cardio workouts to your routine can be a great idea! If you're working toward an endurance-based goal, this would also make sense for you.
If your goal is strictly to lose body fat, I'd actually recommend a mix of cardio and resistance training. At the end of the day, the decision is still yours, but let me explain why.
I say this because, with more lean muscle, you'll burn more calories at rest. Resistance training, with the right approach to nutrition, can help preserve and build muscle. This can just help make sure you continue to see progress long-term and lose body fat as opposed to just weight (which can come from fat, muscle, and other tissue).
Cardio can be a great tool to add in on days you choose to do core. Low-intensity cardio can also be great for active rest days.
Now, what are some examples of cardio workouts you can do? The possibilities are truly endless. But, just like any other workout, I recommend starting with a warmup.
Warm-Up
Begin with 5–10 minutes of light walking or jogging to gradually raise your heart rate and warm up your muscles. This helps prepare your body for the more intense activity ahead.
Cardio Workouts
When it comes to cardiovascular exercise, you really have a lot of freedom. For the most part, I recommend 30-45 minutes of moderate to intense cardio a few times a week.
This is just what I prefer though. You could do more or you could do less. Again, it really just depends on your goals.
On your rest days, you can also add in cardio. The only difference is, these sessions should be low-intensity. Your body will need time to recover from your resistance workouts and higher-intensity training sessions.
Think of active rest days as an extra opportunity to move your body and burn some extra calories!
So, when it comes to actual cardio workouts you can do … Here are some of the most popular options…
• Walking
• Jogging
• Running
• Sprints
• Stair Climbing
• Swimming
• Cycling
• Boxing
• Rowing
• Jump Rope
• Elliptical Machine
• Roller Blading
• Skating
• Hiking
• Cross Country Skiing
• High-Intensity Interval Training
Cool Down
Finish with 5–10 minutes of easy walking to gradually lower your heart rate and transition your body from an active state to a resting state.
Stretching
Don’t just stop with a cool down. You should also spend some time stretching. 5–10 minutes of stretching all major muscle groups can make a big difference over time.
Reach Your Goals with 1st Phorm
Yes, these can all make for great workout routines for women. So, whichever workouts you choose to do is entirely up to you.
Regardless of which routine you choose, you still have to put in the effort to earn results. Not only that, but you have to be consistent.
Plus, exercise isn't even half of the equation when it comes to earning results. Where most people fall short of their goals is actually with their nutrition.
If you're looking for help, that's what we're here for! At 1st Phorm, our mission is to help real people earn real and long-term results.
That's actually why we created the 1st Phorm App. Not only does the app give you a full library of workout routines for your goals ... But you'll also get all the nutrition help you could ever need.
Inside the 1st Phorm App, you'll get access to:
• A certified personal trainer and nutrition coach (sometimes a dietitian) to coach you every day in the app
• A custom nutrition plan and an easy way to log your food to stay on track
• 5x per week live streams about nutrition, training, and supplementation
• Activity and step-counting software
...and so much more! Ready to get started earning the best results possible? Download the 1st Phorm App today!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help!
