Women's Workout Routine To Get Strong And Toned

Lifting Weights Will Give More Shape To Your Body

You're a female and you want to get a toned body, but you don't want to look manly. We have good news for you! Lifting weights won't make you bulky. Women don't have the same hormone balance and body requirements needed to build larger, bulkier muscles like men have. The right nutrition plan and workout routine will simply help you get in shape.

Can't workout for 5 days? Check out our intense 3 days women's workout routine.

Woman doing push ups

Getting to the gym is already a big step for a woman who wants to get in shape. Don't worry you're not the only one skeptical about lifting weights, but after a couple of weeks you will feel more confident, see amazing results and you will enjoy the process.
Gymaholic has prepared you a woman workout plan so you can get fit fast!

Weight Training And Cardio Training For Women

Women often start working out to tone their body, get a better butt and lose their belly fat. During this weight training for women, we will put an emphasis on these areas but also work on other important muscle groups. Remember, every body part should be worked if you want to look balanced and reap the full benefits of strength training.

Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look. For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warm up. To make it easier we have noted the effort level required on specific days of the workout routine:

  • At a 6/10 effort level, you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.

  • At an 8/10 effort level, you should be breathing heavily, and only able to say a few short words with some difficulty.

Remember to cool down afterwards, decreasing the speed every 2 minutes until you are sufficiently cooled down. Your warm up and cool down count towards the total cardio time.

This female workout plan is composed of 5 days of training:

Note: If you have joints pain, we highly recommend you to change the HIIT to LISS.

Train With Moderate And Heavy Weights To Get Toned

People often use the word toning to say "I want to get muscle, but not too much". They think doing long repetitions will provide them this toned body. However, having a toned body actually means that you have strong muscles with a low percentage of body fat, which provides this toning effect. Therefore, if you want to get that toned look you will also have to make sure your nutrition is on point . Lifting moderate/heavy weights with a short rest period will allow you to add definition to your muscles and will help you burn fat.

Women Must Aim For 8-12 Reps To Shape Their Bodies

If you want to get fit, you will have to work these muscles effectively. In order to do so, you will have to aim for a recommended rep range of: 8-12 reps. This is the best rep range to give a good definition to your muscles.

When looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening and toning the target muscles.

When warming up, less weight should be used. The point of a warm up is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury.

You should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion.

Rest Time Between Each Set And Exercise

In order to get toned you will have to rest between sets and exercises. The rest duration will be 30 seconds - 1 minute between sets and 2 - 3 minutes between exercises.

Woman doing squats

Women's Workout Routine

This program is a 5 day workout plan. If your schedule is tight, check out our intense 3 days women's workout routine. This women workout routine will help you get results, but don't hesitate to make changes to it. For example, if you're a beginner you might want to reduce the number of sets to 3.

Doing weight exercises won't make you bulky, bad diet will!

  • Monday: Legs & Butt

    • Warm Up Wide Stance Bodyweight Squat: 2 sets x 15-20 reps
    • Wide Stance Barbell Squat: 4 sets x 8-12 reps
    • Romanian Deadlift: 4 sets x 8-12 reps
    • Glute Bridge: 4 sets x 15-20 reps
    • Glute Kickback: 4 sets x 15-20 reps (each leg)
  • Tuesday: Upper Body

    • Warm Up Bench Press: 2 sets x 15-20 reps
    • Bench Press: 4 sets x 8-12 reps
    • (Knee) Push Ups: 4 sets x 8-12 reps
    • Lat Pulldown: 4 sets x 12-15 reps
    • Seated Cable Row: 4 sets x 12-15 reps

Woman exercising back

  • Wednesday: Core & LISS Cardio

    • Warm Up Crunches: 2 sets x 10 reps
    • Roman Chair Leg Raise: 4 sets x 10-15 reps
    • Roman Chair Oblique Leg Raise: 4 sets x 10-15 reps (each side)
    • LISS Cardio - Treadmill / Bike - 6/10 effort level: 20-30 minutes
  • Thursday: Legs & Butt & Calves

    • Warm Up Stiff-Legged Barbell Deadlift: 2 sets x 15-20 reps
    • Stiff-Legged Barbell Deadlift: 4 sets x 15-20 reps
    • Glute Bridge: 4 sets x 15-20 reps
    • Reverse Lunge: 4 sets x 8-12 reps (each leg)
    • Standing Calf Raise: 4 sets x 12-15 reps
  • Friday: Upper Body + HIIT Cardio

    • Warm Up standing Barbell Shoulder Press: 2 sets x 15-20 reps
    • Standing Barbell Shoulder Press: 4 sets x 8-12 reps
    • Side Lateral Raise: 4 sets x 12-15 reps
    • EZ Barbell Bicep Curl: 4 sets x 12-15 reps
    • Tricep Dips: 4 sets x 12-15 reps
    • HIIT Cardio - Treadmill or Bike - 8/10 effort level: 10 rounds - 20 seconds of work - 40 seconds of recovery

Note: We've made some modifications compared to the old workout routine. We highly recommend you to follow this one since it has been rethought. You can still find the old one here.

Get That Toned Body!

Write a response...