In this write-up, we will see the workout routine designed specially for women.
It is commonly seen that a lot of women follow the exercise regimen used by men. However, it is important to take the physiological differences between a man and a woman into consideration. The target areas and the rigorous workout which men follow may not be suitable for women and hence it is necessary that a gym routine be designed especially for them.
However, when designing a workout routine for women, there are a number of factors, which need to be taken into consideration. The first factor being the goal of the routine. Should it be designed for weight loss? Is toning the goal? Are you a beginner in the world of exercises? Depending on the answers to these questions, the routine will change accordingly.
Toning Workout Routine
An exercise regimen for toning emphasizes mainly on weight training. Given below is a sample of this routine.
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Warm Up Exercises | 10 to 15 minutes | ~~~~~ |
| Sun Salutations | 5 to 7 repetitions | ~~~~~ |
| Dumbbell Fly | 10 to 12 repetitions | 1 set |
| Wall Push Ups | 8 to 10 repetitions | 1 set |
| Lunges | 10 to 12 repetitions | 2 to 3 sets |
| Squats | 10 to 12 repetitions | 2 to 3 sets |
| Leg Press | 8 to 10 repetitions | 1 to 2 sets |
| Front Kicks | 10 to 12 repetitions | 2 to 3 sets |
| Abdominal Crunches | 15 to 18 repetitions | 2 to 3 sets |
| Reverse Curls | 12 to 15 repetitions | 2 to 3 sets |
Weight Loss Workout Routine
Most of the gym workout routine for weight loss concentrate a lot on the cardiovascular exercises. However, it is important to include some strength training exercises in order to lose weight. Let’s see a sample weight loss workout routine.
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Warm Up Exercises | 10 to 15 minutes | ~~~~~ |
| Elliptical Trainer | 8 to 10 minutes | ~~~~~ |
| Exercise Bike | 5 to 7 minutes | ~~~~~ |
| Incline Bench Press | 10 to 12 repetitions | 1 set |
| Push Ups | 8 to 10 repetitions | 1 set |
| Walking Lunges | 10 to 12 repetitions | 2 to 3 sets |
| Step Squats | 10 to 12 repetitions | 2 to 3 sets |
| Leg Press | 10 to 12 repetitions | 1 to 2 sets |
| Leg Curls | 8 to 10 repetitions | 1 to 2 sets |
| Brisk Walk on the Treadmill | 10 minutes | ~~~~~ |
| Leg Raises | 10 to 12 repetitions | 1 to 2 sets |
| Sit Ups | 10 to 12 repetitions | 1 to 2 sets |
Beginner Workout Routine
The routine for beginners is normally not very intense, consisting mainly the basic exercises and does not last for more than 45 minutes. Over a period of time, the workout length can be increased. It is important to have a total gym workout routine, even if you are a beginner. Hence, it lays emphasis on both weight training as well as cardiovascular exercises
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Warm Up Exercises | 5 to 7 minutes | ~~~~~ |
| Exercise Bike | 3 to 5 minutes | ~~~~~ |
| Inclined Push Ups | 8 to 10 repetitions | 1 set |
| Lunges | 8 to 10 repetitions | 1 to 2 sets |
| Squats | 8 to 10 repetitions | 1 to 2 sets |
| Standing Leg Lifts | 10 to 12 repetitions | 1 to 2 sets |
| Leg Curls | 8 to 10 repetitions | 1 to 2 sets |
| Reverse Curls | 10 to 12 repetitions | 1 to 2 sets |
| Crunches | 10 to 12 repetitions | 1 to 2 sets |
Like the gym workout routine, you can also design a routine at home. The home routine will be similar to the gym exercise routine. The only variation will be to make use of free weights for the exercises at home.
