Best Gym Workout Routines For Women (2023)

You walk into the gym and you see that same old visual. Girls on the treadmills. Guys over on the deadlifts. You don’t really want to be grunting and screaming as you power lift 400 pounds, yet you also don’t really want to just walk around on a treadmill for an hour. Here are the best gym workout routines for women….

There has to be something in the middle, right?

Well thankfully, there is!

We have a few great workouts for women, each depending on what you’re looking to accomplish. So whether you want to drop weight, build up that killer booty or just tone up around the entire body, we’ve got the best gym workout routines for women.

Diet Tips For Women

Before we get into the best workout routines, we want to dig into the diet. We’re not going to tell you what diet to use right here.

However, you do need to focus on your diet in addition to workout out.

You’ll never see abs if you don’t fine-tune your diet, because as the saying goes: your abs are made in the kitchen. Alright, so that’s not entirely true. You’re perfect and strengthen your abs through workouts, but you shed the fat and show off your abs through diet.

So drink plenty of water (at least eight glasses of eight ounces) a day, cut the sugar and fats and focus on lean proteins, non-processed grains (100% whole wheat), veggies and fruit. Supplements like Bio Complete 3 are amazing for women’s bodies and can aid in a workout routine.

This, combined with your workouts, will begin to improve your overall physique in no time.

Perhaps you’re not really sure what kind of workout you want or what would be best for you? Maybe you’ve just gone with the flow but never really focused on one type of workout over another. If you have specific goals keep reading on.

However, we’ve got some tips for you for what to workout based on your body type.

Do you have a pear shape?

If so, you know your booty gets more of the attention. With this body type, you’ll want to really focus on your shoulders and your arms. Plus, getting generally tighter will help turn the pear into an hourglass.

If you have very few curves you’ll want to target your glutes and thighs. This booty centric workout will not only help lift your butt and strengthen your legs, but it will help give you a bit more curve in the midsection.

(Video) WEEK OF WORKOUTS | My Workout Routine | 4 Day Workout Split | Workouts for Women

If you have an athletic body type your shoulders are broader and your hips are narrower. You’ll want to tighten the core muscles while focusing on your booty to give it a bit more shape.

Perhaps you have more of an hourglass or curvy figure. When this happens you’ll want to work your entire body and add some tone and shape to your arms and legs. This will help tighten everything and emphasize your curves.

These are just some general guidelines for what you might want to focus on while working out. We highly recommend a full body workout as it will prevent one area of the body from over developing and another area of the body under developing. However you decide to move forward though, always keep your current body shape in mind (Mayo Clinic, 2018).

Booty and Legs Workout

If you want to strengthen and target your butt, you’re going to need weight. Here’s how to have a big booty and tone up your legs.

Even if you want to go lighter on weight for your upper body, going heavier with your legs is totally fine. If you have a body where curves or a larger butt is not your strong suit, you’ll want to go heavier as this will help break down the muscle fibers.

As your muscle fibers rebuild, it will help strengthen and increase the size of your butt. What’s great about the lower body is because the muscles are larger, you can put more weight on it and increase the size faster.

Each of these following lifts performs four sets of eight to 12 reps unless otherwise noted:

  • Leg press
  • Barbell squat
  • Barbell deadlift
  • Seated leg curl
  • Bulgarian split squat (4 sets of each side)
  • Side leg raises (3 sets of 20-30 reps each side)
  • Weighted glutebridge (3 sets of 20-25 reps)
  • Jump squat (3 sets 20-25 reps)

This booty, leg and hamstring heavy workout are perfect for when you want to increase the strength and/or size of your butt. If you want to simply tone, go lighter on the weights. If you want to increase size, increase the weight.

If you can push out more than the 12 reps, your weight is too low (International Osteoporosis Foundation, 2017).

Chest and Back

If you have the straight figure, you’ll want to add some curve not only to your butt and legs but to your shoulders, chest, and back.

You want to do the same if you have a pear shape. As with the other cases, if you want to simply tone, go with lighter weights. If you want to increase size, go for heavier weights. Also, some of these lifts you can either do on the floor or on a bench (like the chest press).

We highly recommend always using a bench. You’ll get a greater range of motion and you’ll increase your stretch. When you lower the weights down, this works your back. If you do the lift on the floor you won’t have this kind of range of motion, which cheats your back muscles. So even if you’re looking to tone, try to use a bench when available.

The following lifts you’ll want to perform three sets of eight to 12 reps unless otherwise noted.

  • Chest press
  • Chest fly
  • Pullover
  • Shoulder press
  • Bent over row
  • Pushups (3 sets of as many as you can do with 60 seconds rest in between)

Have you noticed sagging in your breasts?

(Video) WEEK OF WORKOUTS | 5 Day Workout Split MY WORKOUT ROUTINE upperbody & lower Body exercises for women

Perhaps after nursing or maybe you’ve just looked in the mirror and your breasts are just not as perky as they use to be. An upper body chest workout routine is just what you need. Workout out your pectoral muscles will help give your chest added support while lifting the muscle. It will also help reduce some of the fatty tissue buildup (as you burn more calories), but of which will aid in lifting your breasts naturally.

So you’ll not only look great but you’ll save on those costly cosmetic procedures as well (The Strength Clinic, 2016).

Hitting Those Abs

If someone tells you they spend 30 minutes a day on as they are doing it wrong.

There’s no reason at all to spend this much time on abs. If you’re really hitting your muscles you can get it in eight to 12 minutes. You can check out YouTube for some great ab workout videos (remember, if it’s longer than 12 minutes, it’s not worth your time).

Here’s a little ab workout you can do to tighten your core though.

And here’s the deal. Don’t shoot for a set number. Go 45 seconds at a time, then take 15-second breaks. You’ll get these nine moves done in nine minutes, will feel the burn and will have your abs all done for the day.

  • Crunches
  • Bicycle crunches
  • Leg Lifts
  • Toe touches
  • Crunch claps
  • Elbow to knee touches
  • Mountain climbers
  • Dynamic plank
  • Side V-up (30 seconds each side, no break in between)

Being A Cardio Bunny

Always, always, always do weight workouts. You’ll never achieve your fitness goals if you don’t bring in weights. Resistance training is a must, even if you don’t want to build muscle. You’ll burn calories working out, boost your metabolism and your body will burn further calories as it repairs your muscles. It’s a triple win. But you’ll also need cardio to sprinkle in.

What kind of cardio should you do?

We’ve got a few tips.

First, ditch the static running. If you like to jog, we’re not going to stop you. It’s a great way to burn off stress. However, if you’re at the gym and you have a set time frame for cardio, skip the treadmill and go for something different. A stair stepper is a great machine that is like walking uphill non stop. If you want to build that booty this is a good one. If you’re looking to tighten and tone your upper body, check out the rowing machine.

This is one of the best cardio workout machines out there.

We also like cardio routines that bring in a medicine ball. Jumping jacks are fine, but a jumping jack with a medicine ball is even better. Pilates is a nice option as well as it often brings in medicine balls and subtle weight usage.

As for yoga, well here’s the down low on yoga. We love it. It’s great for stretching out the body, improving posture and fixing some of those kinks in the spine. But it’s not cardio. It’ll never be cardio. So if you like and enjoy yoga, by all means, continue on, and if you haven’t tried it before give it a whirl. However, don’t swap it in for your cardio. There’s a reason stretching is part of the warmup of other workouts and not the actual workout.

Frequency Of Your Workouts Being A Chick

Your frequency is going to depend a bit on how heavy you’re lifting. If you’re lifting heavy and really challenging yourself, you’ll want two days in between hitting the same muscles. If you’re going lighter but to stay tuned, you can go every other day.

(Video) Weight loss workout routine | What I did at the gym to help me lose 70+ pounds | BEGINNER FRIENDLY

So, for example. If you’re lifting heavy, start Monday off with your primary lifts (if you’re looking to increase your booty size, start with legs, but if you want to increase your chest or shoulders, start with this on Monday. You can alternate if you want an all-around body workout).

Primary is on Monday.

The secondary is on Tuesday. Take Wednesday off from weights. Thursday is Primary, Friday is secondary, take Saturday off, then begin the next week on Sunday.

If you’re not going heavy with the weights, then go every other day and don’t take Wednesday off from weights.

You’ll want to put in cardio every day. Focus on about 30 minutes during your on days and 60 minutes on the off days. Now, if you just did a leg based workout, you don’t want to add a leg based cardio workout, as this prevents your muscles from recovering. So if you did legs, go for the rowing machine. If you did arms, go to the stair stepper or another lower leg option.

As for your abs, try to do this every day (or at least every day you’re doing weights). Because abs are core muscles you use these every day and it doesn’t take as long to recover. This way, you can really blast your abs every day to see faster results.

A Little Something on Those Workout By Number Workouts

Chances are, you’ve seen people post what we call workout by numbers on Facebook, Instagram or so on.

Basically, it a “do 50 squats, do 20 push ups, do 20 lunges” workout.

Sounds alright, doesn’t it?

It’s right to the point.

But here’s the problem with those workouts. It might start off difficult, but after a few weeks, you’ll blow through the workout in a snap and you won’t be challenging yourself at all. Your body will be used to the workout and you’re done in no time. It really doesn’t help your body out if you’re not challenging yourself.

You’ll need to continually increase your numbers, which will just increase your workout time. That is not a great way to achieve your goals. It’s far better to increase resistance than to just do the same, mindless workout, over and over.

So it might sound challenging, but in a few weeks, it won’t be (WebMD, 2018).


(Video) The Perfect Beginner Workout (Machines only)

These are a handful of the very best gym workout routines for women. Feel free to tinker and adjust to help it fit your personal needs. What’s important is you push yourself and strive for your very best.

Because when you strive for perfection, you’ll continue to make yourself better and better. In no time, you’ll look into the mirror and see not only a brand new you, but a fully confident new you as well.

-Terry Asher

If you’re a person who has a lot of assignments to complete and deadlines are approaching lightning fast, contact studycrumb and get the most effective solutions.

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After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!

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(Video) 5AM FULL WEEK OF WORKOUTS + WHAT I EAT | my upper & lower body routine to gain strength & confidence


What is the 15 15 15 workout plan? ›

The basic idea for this cardiovascular workout plan is to spend 15 minutes cycling on a stationary bike, then 15 minutes on an elliptical machine and finally 15 minutes jogging or running on a treadmill.

What is the most effective gym schedule? ›

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

How should women start working out at the gym? ›

A full body workout routine can comprise of shoulder presses, back rows, leg curls, crunches, chest presses and leg presses. These are basic starter exercises, consult with a personal trainer if you're unsure how to do them. To start with, female beginners should try to perform 2-3 sets with 8-10 repetitions.

What is a good 7 day workout schedule? ›

Weekly 7-Day Split Gym Workout Plan
  • Day 1: Chest.
  • Day 2: Back and core.
  • Day 3: Rest.
  • Day 4: Shoulders and traps.
  • Day 5: Legs.
  • Day 6: Arms.
  • Day 7: Rest.
21 Sept 2022

How can I get in shape in 5 weeks? ›

Go to the gym and lift heavy weights with full-body bodybuilding type workouts three times a week, and at least twice a week go into the park and do sprint training for 30 minute sessions. Put your heart into it and this should transform your body in 5 weeks!

What does the 12/3 30 workout target? ›

What are the benefits of doing the 12/3/30 workout? For starters, the 12/3/30 method is a total lower-body workout, says Haley Gott, a certified personal trainer. "It's a great way to activate multiple muscle groups in your legs," she adds, including your quads, your hamstrings, your glutes, and your calves.

What is a 30 20 workout? ›

Do a short warm-up then 30 seconds of jogging, 20 seconds of running at a regular training pace, and 10 seconds at an all-out sprint, four times in a row continuously.

What is the 12 30 30 treadmill workout? ›

The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to a 12% incline and walking at 3 miles per hour for 30 minutes. Sounds easy enough.

What is the number 1 best workout? ›

We posed this question to four fitness experts and compiled a list of their favorites.
  1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ...
  2. Interval training. ...
  3. Squats. ...
  4. Lunges. ...
  5. Push-ups. ...
  6. Abdominal Crunches. ...
  7. Bent-over Row.
15 Apr 2022

How should I arrange my gym days? ›

In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3.

What should we eat after gym? ›

Good post-workout food choices include:
  • Yogurt and fruit.
  • Peanut butter sandwich.
  • Low-fat chocolate milk and pretzels.
  • Post-workout recovery smoothie.
  • Turkey on whole-grain bread with vegetables.

What should not eat after workout? ›

1: “Avoid pure protein right after the workout, because your body will just use it as energy again,” says Collingwood. Also, steer clear of foods that are mostly sugar (cookies, candy and the like) or mostly fat like a handful of nuts (without yogurt or fruit to balance the fat) or fried foods.

What do you eat before gym? ›

Here are our top picks for what to eat right before a workout.
  • Whole grain toast, peanut or almond butter and banana slices. ...
  • Chicken thighs, rice and steamed vegetables. ...
  • Oatmeal, protein powder and blueberries. ...
  • Scrambled eggs, veggies and avocado. ...
  • Protein smoothie.

What should I hit each day at the gym? ›

Working out different body parts on different days gives your muscles more rest between workouts and helps you prevent overtraining.
Example for advanced lifters
  • Day 1: chest, shoulders, triceps, forearms.
  • Day 2: calves, hamstrings, quadriceps, glutes.
  • Day 3: biceps, back, abdominals, traps, lats.

What workout should I do everyday? ›

What Body Parts to Work on What Days?
  • Monday: Chest and triceps.
  • Tuesday: Back and biceps.
  • Wednesday: Legs and shoulders.
  • Thursday: Rest.
  • Friday: Chest and triceps.
  • Saturday: Back and biceps.
  • Sunday: Legs and shoulders.
5 Mar 2021

What is the best workout order? ›

The General Rules Of Exercise Order
  • Exercises for bigger muscles should come before exercises for smaller muscles. Examples: Chest or back before shoulders, biceps or triceps. ...
  • Compound exercises should come before isolation exercises. ...
  • Free weight/body weight exercises should come before machines.
20 Jan 2018

How can a woman get in shape fast? ›

To get in shape for women, combine aerobic with strength workouts to achieve the best possible results.
Examples of aerobic, or cardiovascular, exercises include:
  1. Walking.
  2. Hiking.
  3. Jogging.
  4. Swimming.
  5. Biking.
  6. Rollerblade skating.
  7. Using an elliptical machine.
  8. Stair climbing.

How can I reduce my stomach fat? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

How many weeks does it take to transform your body? ›

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

What should be daily routine in gym? ›

Slideshow: The 30-Minute Workout Routine
  • The 30–Minute Fitness Blitz. 1/16. Think you don't have time to work out? ...
  • Beginner Squats: For Thighs. 2/16. ...
  • Squats: For Thighs. 3/16. ...
  • Forward Lunge: For Thighs. 4/16. ...
  • Deadlift: For Hamstrings. 5/16. ...
  • Bridge: For Glutes. 6/16. ...
  • Push-Ups: For Chest and Core. 7/16. ...
  • Chest Press: For the Chest. 8/16.
22 Feb 2022

How many days should a woman go to the gym? ›

Generally, aim to do either : 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per week (75 minutes per week)

How many hours a week should a woman work out? ›

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

How many hours a week should a woman workout? ›

Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans. We know 150 minutes of physical activity each week sounds like a lot, but you don't have to do it all at once.

How do I start a consistent gym routine? ›

5 Tips to Help You Get Into a Consistent Workout Routine
  1. Reinvest in yourself. During the summer months it becomes even easier to lookout for everyone but you. ...
  2. Set goals. There is nothing wrong with thinking big. ...
  3. Have a team. ...
  4. Make it FUN! ...
  5. Start each day with your health habit.

What is a good 5 day workout routine? ›

Best 5 Day Workout Schedule:

Day 1: Chest + (Light) Triceps. Day 2: Back + (Light) Biceps. Day 3: Core + Forearms + Calves + Cardio. Day 4: Shoulders + (Heavy) Triceps.

Is 2 hours at the gym too much? ›

Those who need to lose weight might need even more. Based on that, working out 2 hours per day might not be a very big stretch for most people. However, if you are new to exercise, a 2 hour workout can do more harm than good. Start with 15 minute sessions, then gradually at time as your body adapts.

What should a beginner do at the gym to lose weight? ›

If you're a beginner or have physical limitations, low-intensity cardio can also help you burn calories and drop pounds. These workouts include jogging, bicycling, power walking, swimming, and aerobics. Start slow and gradually up the intensity as you adjust to your new routine.

How long does it take to see results in gym? ›

While seeing results from working out heavily depends on the person and their current level of fitness, "My [clients] generally see initial changes within four to six weeks, and actual results within eight to 12 weeks," Wilson explains.

How often should a woman train legs? ›

Generally, it's recommended to train your legs three times a week, with each workout lasting 15 to 20 minutes and targeting different parts of the legs in each routine. For instance, a good plan would be to work on calves one day, thighs the next and then hips during the final session.

How long does it take to build noticeable muscle for females? ›

Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You'll see some real results after 12 weeks, but it "all depends on your goals, and what type of strength training you are doing," says Haroldsdottir.

How long does it take to get fit and toned? ›

And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

How many exercises should I do at the gym? ›

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.

How much weight can I lose in a month if I workout everyday? ›

Working out every day for a month can enable you to lose about 4.5 lbs., although the exact weight loss will depend on the type of workout and your weight. A well-rounded workout consists of aerobic activity, which you can do for one hour each day, and two days of strength training each week.

How long does it take to see results from working out 5 days a week? ›

You're putting your whole heart and soul into the fitness regimen, going to the gym five days each week. You should be able to notice visible changes after about two weeks of training 5 days a week.


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