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.
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 WeekExerciseNumber of Repetitions
MondayWarm Up5 minutes
Jogging on Treadmill10 to 15 minutes
Marching on the Spot5 minutes
Lat Pull Downs3 sets of 12 repetitions each
Dumbbell Press2 sets of 15 repetitions each
Triceps Kickbacks3 sets of 12 repetitions each
Bicep Curls (machine or with free weights)2 sets of 12 repetitions each
Dumbbell Lateral Raises2 sets of 15 repetitions each
WednesdayWarm Up5 minutes
Interval Training on Elliptical or Treadmill10 to 15 minutes
Marching on the Spot5 minutes
Back Extension3 sets of 12 repetitions each
Crunches3 sets of 12 repetitions each
Bicycle Obliques2 sets of 15 repetitions each
Leg Raises3 sets of 10 repetitions each
FridayWarm Up5 minutes
Jogging on the Treadmill10 minutes
Marching on the Spot5 minutes
Squats3 sets of 12 repetitions each
Lateral Lunges3 sets of 12 repetitions each
Side Kicks3 sets of 12 repetitions each
Seated Calf Raises2 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 WeekExerciseNumber of Repetitions
MondayDumbbell Bench Press2 sets 10 repetitions each
Squats2 sets of 12 repetitions each
Barbell Good Mornings1 set of 15 repetitions
Dumbbell Lateral Raise2 sets of 10 repetitions each
Dumbbell Curl2 sets of 12 repetitions each
Triceps Pushdown2 sets of 10 repetitions each
Lateral Pulldown2 sets of 12 repetitions each
WednesdayIncline Bench Press2 sets 10 repetitions each
Lunges2 sets 12 repetitions each
Bent Over Rows2 sets of 10 repetitions each
Dumbbell Press2 sets of 10 repetitions each
Triceps Extensions2 sets of 12 repetitions each
Push Ups2 sets of 10 repetitions each
Lat Pulldown2 sets of 12 repetitions each
FridayBench Press1 set of 15 repetitions
Squats2 sets of 12 repetitions each
Reverse Fly2 sets 10 repetitions each
Upright Row2 sets 12 repetitions each
Pec Deck2 sets of 10 repetitions each
Hammer Curl2 sets of 12 repetitions each
Assisted Chin Ups1 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.
Advertisement