Workout Routines for Women

Workout Routines for Women

If you’re looking to look, move and feel better, you’re in the right place.

If you’re anything like most women, you can spend hours scouring the internet for information on the best workout routines for women, and still end up feeling lost and confused.

How to Start Working Out

Before we get to creating the perfect workout routine, we need to look at how to get started working out. A solid foundation leads to the creation of a long-term habit that delivers life-changing results and keeps you coming back for more!

The top 3 ways to get started working out are:

Start slow and steady

You can’t go from not working out at all to starting some crazy 30-day challenge without burning out along the way (and going a little crazy yourself). Take small steps to get started and increase the frequency, intensity, and duration of your workouts as your body adapts.

Make a plan and stick to it

Creating a workout routine that you can stick to is essential. You need to pick the perfect days, times, workouts, etc., then follow your plan to achieve your goals. Remember to create a plan the keeps your routine full of fun and variety.

Just do it

Most women are their own worst enemy. (You know who you are!) There will always be a reason to put off exercising. If you find yourself wondering how to get started working out, make it a point just to get started, and the rest will fall into place.

Trainer’s top tip: Stick with it. The first few weeks are the hardest, but once you start feeling and looking better, you’ll be reinforcing a healthy habit that motivates you to keep coming back time after time!

Picking the Right Workout Routine for Y-O-U

When it comes to selecting the best workout routines for your needs, the first thing you have to determine is, well, your needs!

Before you get started building your perfect routine, ask yourself:

  • 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 (if anything) 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.

Why You Should Focus on Full-Body Workout Routines

Too many women focus on targeting specify vanity body parts.

In truth, the miracle workout you’ve been looking for is a well-balanced, full-body workout routine.

There is no “best ab workout” that target just your belly fat, and results don’t come overnight. Doing thousands of leg lifts and crunches will leave you with really fatigued abdominals that are still fighting to poke through that belly you put on last winter.

It’s time to divide and conquer. A well-balanced, full-body workout routine is what you need to look tight and toned from head to toe.

It’s official. You have the foundation for the perfect workout routine, BALANCE!

You may have never thought about strengthening your back or toning your triceps, but in all honesty, the way to looking and feeling your best is by paying equal attention to all of your body parts. If you have a particular body part that you want to target, don’t worry. You can do a few extra exercises that focus on that part each week. The key is to avoid neglecting the rest of the body!

Trainer’s top tip: Burning more FAT. A full body workout routine allows you to burn more calories and shed your excess fat faster. It also gives your muscles more time to recover between workouts. That means you make the most out of each workout and look and feel better with fewer workouts!

Picking the Perfect Gym or Studio

There are a ton of variables involved in choosing the perfect gym or studio to work out in. There are the obvious things to cover like:

  • Variety of equipment
  • Quality of equipment
  • Classes offered
  • Staff/Trainers/Instructors
  • Amenities

And then there are things that are equally as important that often get overlooked:

  • Location
  • Distance to home
  • Distance to work
  • Class schedules
  • Hours of operation

Before you commit to a single location, ask yourself these questions:

  • Is the location you’re thinking about close enough to home to make it easy to get to?
  • Is it close enough to work to give you the opportunity to get a quick workout in on your way home?
  • Do they offer the classes you want? On the days you want? At the times you want?

Multiple-Access Gym Memberships

You may be finding it tough to find a single location that meets all of your needs, but before you start making compromises, you should take a look into Flexible Fitness Memberships.

Multiple-access memberships offer the ability to go to a wide variety of gyms and studios and participate in different types of classes and activities for around the same price as a typical gym membership, and far less than many studios.

If you think that’s interesting, don’t miss the next section.

Mixed Studio and Gym Workout Routines for Women

There aren’t many workout routines like the ones listed below because they require something that most people don’t have—access 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 you’re looking for the best workout routines. Congratulations, you’ve 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

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Best Beginner Workout Routine

There are tons of workout routines for women, but very few of them focus on what to do if you’re just starting out.

If you’re right at the beginning of your fitness journey, congratulations! You should count yourself lucky because the start of a fitness journey is where the results come the fastest. You’ll be able to transform much quicker than those who have been working out for years. Lucky you!

Remember, though, don’t push yourself too hard!

It’s important to start slow and light. You can always increase your intensity, add more weights, or bump up your frequency, but get a good baseline routine established first.

Trainer’s top tip: Eat right. You can work out every day and still miss your goals if you’re not eating right. A healthy diet full of fruits, vegetables, lean proteins, and healthy fats is one of the keys to a true fitness transformation. Be sure to avoid processed foods and try to cook for yourself as much as possible.

Sample Beginner Workout Routine for Women

This 3-day beginner routine works every muscle group in each training session. The week begins with a focused day in the gym while you’re fresh. It’s followed by a heart-racing kickboxing class where the instructor keeps you motivated and moving. Then you wrap the week up with a yoga practice that gives you a good core workout, stretches tight muscles, and relaxes away the stress of the week.

Monday – Gym Day

Warm up and cool down with 5-10 minutes of walking, jogging, cycling, elliptical, etc.

Perform 2 sets of each of the following exercises with 30-60 seconds rest between sets.

Work in cycles of 3 exercises. For example: chin up, leg press, push up, chin up, leg press, push up.

Select a weight that allows you to complete the allotted reps but feeling like you can only do 2-3 more if you absolutely had to. Start with a lower weight if you can’t comfortably do the allotted reps.

Assisted chin up – 10-12 reps
Air squat – 10-15 reps
Assisted push-up (knees) – 12-15 reps

Complete 2 sets in cycles and move on to…

Seated cable row – 12-15 reps
Leg press – 10-12 reps
Seated pectoral fly – 12-15 reps

Complete 2 sets in cycles and move on to…

Wide grip lat pulldown – 12-15 reps
Lunges – 10-12 reps
Overhead press – 10-12 reps

Complete 2 sets in cycles and move on to…

Plank – as long as you can hold it

Trainer’s top tip: While you’re learning these exercises, it’s vital that you focus on doing the movements correctly. What you learn today will stay with you, keep you safe, and make you look like a total pro. The real experts appreciate good form over anything else, so work on your form first!

Tuesday – Rest Day

Rest doesn’t have to mean sitting around all day. A walk, hike, bike ride or some active stretching will help your body recover. Getting your blood pumping helps to deliver what your muscles need and stretch them to keep you from feeling too tight the next day.

Wednesday- Kickboxing Day

Now that you’ve put in the extra effort mapping out your gym routine on Wednesday let the instructor take you through a fast-paced kickboxing class. Be sure to select a beginner’s class or ask the boxing gym what they recommend for you. By the end of the class, you’ll be wiped out and feeling extremely accomplished.

The moves in a beginner class will be simple, and the instructor is only there to push you to the limits of your comfort zone. If you need to rest, rest. If you need to go slower, that’s O.K. too!

Thursday – Rest Day

Once again, rest doesn’t necessarily mean sitting around watching the grass grow (but it can). Walk the dog a little longer, ride your bike to work, or wrestle with your kids (or dog). The more you can keep moving, the better you’ll feel going into the next day’s workout.

Friday – Yoga Day

Yoga gives you the opportunity to take an entirely different approach to your final workout of the week.

While yoga can provide a heart-pumping, sweat-inducing workout, it also gives you the chance to take a more mindful approach to your fitness, and your life in general. Your typical practice warms up and cools down through a flow of movements that engage the whole body, the mind, and your spirit.

Give yourself to your practice and follow your teacher through your practice. Even those who aren’t much for meditating enjoy the energy and stillness at the end of a yoga practice.

Saturday, Sunday – Rest Days

If you want to do nothing on the weekend, do nothing. You’ve completed an awesome beginner workout routine and deserve it. If you get the itch to be active, try going for a light swim or take a dance class to get things moving!

Trainer’s top tip: Variation. The more variety you add to your routine, the more fun it will be. The more fun you have, the more likely you are to stick with it. That’s why it’s highly recommended to add different activities to your routine throughout the week.

If kickboxing isn’t for you, try a beginner, CrossFit class.

Not a fan of yoga? Maybe swimming will be a better end of the week activity for you.

The whole point of this post is to help you find what work for you. Kickboxing, spin, yoga, pilates, CrossFit, climbing, etc. You never know where you’ll find your next passion. Keep looking until you do!

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