announcement

Update: Check new design of our homepage!

Best Workout Plan for Women

Best Workout Plan for Women

Very often we come across workouts for men, but we rarely see workout routines for women. When you choose a workout plan for yourself, you will have to keep your goal in mind. In this article we help you choose the best exercise routine for women.
FitnessVigil Staff
If you have been working out, but your desired goals still remain a distant dream, then it is time for you to change your workout. Every exercise in a workout routine has its own purpose, and you should know the purpose of each exercise before you include it in your workout. If you are confused about the exercises to include in your workout, here is a good workout plan you can opt for.
Balanced Workout Routine for Women
Most women cringe when they see a plan with weight training, because they think that weight training will make them look bulky. However, this is a misconception.
No matter how many plans you try to lose weight, if you do not follow a proper diet, you will not get the desired results. However, this does not mean you stop eating, but just eat right. You can talk to your dietitian and get a correct diet plan chalked out. In this workout plan, you will be working out alternate days; with each session focusing on a single body part.
Day of the Week Exercise Number of Repetitions
Monday Warm Up 5 minutes
Jogging on Treadmill 10 to 15 minutes
Marching on the Spot 5 minutes
Lat Pull Downs 3 sets of 12 repetitions each
Dumbbell Press 2 sets of 15 repetitions each
Triceps Kickbacks 3 sets of 12 repetitions each
Bicep Curls (machine or with free weights) 2 sets of 12 repetitions each
Dumbbell Lateral Raises 2 sets of 15 repetitions each
Wednesday Warm Up 5 minutes
Interval Training on Elliptical or Treadmill 10 to 15 minutes
Marching on the Spot 5 minutes
Back Extension 3 sets of 12 repetitions each
Crunches 3 sets of 12 repetitions each
Bicycle Obliques 2 sets of 15 repetitions each
Leg Raises 3 sets of 10 repetitions each
Friday Warm Up 5 minutes
Jogging on the Treadmill 10 minutes
Marching on the Spot 5 minutes
Squats 3 sets of 12 repetitions each
Lateral Lunges 3 sets of 12 repetitions each
Side Kicks 3 sets of 12 repetitions each
Seated Calf Raises 2 sets of 15 repetitions each

Workout Routine for Women Over 50
Often, for women over 50, a workout routine consists only of cardiovascular exercises. No doubt, these exercises are good for the cardiovascular system, but weight training slows down the aging process. At the same time, it also arrests declining bone density and helps in building lean muscle mass. This helps the woman stay strong and makes her less prone to injury. Hence, it is important to include weight training in these plans as well.
Day of the Week Exercise Number of Repetitions
Monday Dumbbell Bench Press 2 sets 10 repetitions each
Squats 2 sets of 12 repetitions each
Barbell Good Mornings 1 set of 15 repetitions
Dumbbell Lateral Raise 2 sets of 10 repetitions each
Dumbbell Curl 2 sets of 12 repetitions each
Triceps Pushdown 2 sets of 10 repetitions each
Lateral Pulldown 2 sets of 12 repetitions each
Wednesday Incline Bench Press 2 sets 10 repetitions each
Lunges 2 sets 12 repetitions each
Bent Over Rows 2 sets of 10 repetitions each
Dumbbell Press 2 sets of 10 repetitions each
Triceps Extensions 2 sets of 12 repetitions each
Push Ups 2 sets of 10 repetitions each
Lat Pulldown 2 sets of 12 repetitions each
Friday Bench Press 1 set of 15 repetitions
Squats 2 sets of 12 repetitions each
Reverse Fly 2 sets 10 repetitions each
Upright Row 2 sets 12 repetitions each
Pec Deck 2 sets of 10 repetitions each
Hammer Curl 2 sets of 12 repetitions each
Assisted Chin Ups 1 set of 10 repetitions

Depending on your need, you can choose any one of these workout routines. Before you start with your workout, it is recommended you talk to a health care professional. While doing the exercises, if you feel any sort of pain, stop the workout and talk to your trainer immediately.