Getting to the gym is a big step for a lot of women who would like to get in shape and tone up, but are new to gym life.

Taking the first step on this journey is often the hardest, but it really is the most rewarding.

No fear of bulking up

If you are a woman who wants to get a fit athletic body, which does not look masculine I news for you – lifting weights combined with cardiovascular training will help you achieve a toned look without the danger of excess muscular bulk.

Females do not have the same hormone balance as men and it would take years of serious heavy training with a large amount of supplementation, chemical assistance, super strict diet, elite level coaching and almost taking up residence in a gym to achieve a bodybuilder’s physique.

And I’m guessing that just isn’t you!

Gym workouts for women who want to get fit fast!

There are many different variations on a theme with weight training workouts for women who want to achieve muscle tone and an athletic look – high reps and light weights & low reps and heavy weights.

The gym workout plan would depend on the individuals specific goals and aims of training as well as experience with weights and the fitness level of participant.

Generally for a woman who wants to achieve a toned feminine frame and improve fitness levels they will be working with light to moderate weights and between the 8-12 repetition range and 2-3 sets of each exercise.

Keep up with weights and cardio

Women tend to emphasise and target specific zones of the body when weight training and forget to include exercises for the whole body to create balance, prevent injuries and also get the full benefits of training.

Cardiovascular exercise is an important aspect of any woman’s training plan and is needed to increase oxygen levels and delivery to the muscles, to help with increasing fitness levels and shedding excess body fat for a healthier toned athletic look.

Again intensity, duration and time taken on each cardiovascular workout will depend on the lady’s current fitness level, experience and goals and objectives from the workout plan.

Example gym workout training plan

Beginner/Intermediate –Woman who want a healthy Athletic Toned Body

The workout plan would be spread over a 5 day period with 2 full days of rest and recovery between.

The body parts would be separated for each training session so that the muscles would get recovery between each workout. Some workout sessions would concentrate on upper body and some others on lower body and core.

Training plan split

A 5 day split with 6-8 exercises and 8-12 reps and 2-3 sets of each exercise with some cardiovascular exercise will provide an all over body balanced gym workout plan for a woman who is at beginner/intermediate level.

Cardiovascular exercise would also be performed 3-5 days of the week to improve heart health, fitness level and also reduce body fat levels.

The cardiovascular sessions would be a combination of low and high intensity sessions with an effort level of between 6-8 out of 10 on the RPE exertion scale for between 15-30 minutes per session.

gym workout routine for women_2

5 Day Gym Workout Training Plan

Woman Beginner/Intermediate Level

Monday – Legs & Glutes

Warm up

Wide stance bodyweight squats 3 x 10 reps

Wide stance Barbell squats 3x 8-12 reps

Stationary lunges 3x 15 reps each leg

Leg press 3x 8-12 reps

Body weight glute bridges 2-3 sets 15-20 reps

Glute kick backs 3x 15-20 reps

Tuesday – Upper Body + Cardio

Low intensity cardio- 20-30 minutes Max (6 /10 RPE)

Wide grip lat pull downs 3x 8-12 reps

Dumbbell bicep curls 3 x 8-12 reps

Dumbbell shoulder press 3x 8-12 reps

Seated cable rows 3x 12-15 reps

Push ups 3x 15-20 reps

Wednesday – Abs & Lower Back + Cardio

High intensity cardio- 15-20 minutes Max (8/10 RPE)

Medicine ball rotations (Seated) 3x 15-20 reps each side

Kettlebell swings 3x 15-20 reps

Back hyper extensions 3 x 15 reps

Cable wood chops 2-3 sets 15 reps per side

Reverse crunches with medicine ball 2-3 x 15 reps

Thursday – Glutes & Core

Stationary lunge (Bodyweight) 3x 20reps each side

Body weight Glute Bridges 3x 20 reps

Stiff legged deadlifts 2-3x15reps

Glute Kickbacks 3x 15-20 reps

Standing calf raises 3 x 20-25 reps

Seated Calf machine 3 x 20-25 reps

Friday – Upper Body + Cardio

Low intensity cardio- 20-30 minutes Max (6/10) RPE

Dumbbell chest press (incline) 3x 8-12 reps

Standing shoulder barbell push press 3x 8-12 reps

Bicep EZ curl bicep curls 2-3 sets 8-12 reps

Seated side dumbbell side shoulder lateral raises 3 x 8-12 reps

Bodyweight triceps dips 3 x 15 reps

Bodyweight push ups 2 x 15-20 reps

Ensure you always thoroughly warm up and cool down on each work out and include flexibility work in each session to reduce stress and soreness of muscles worked post workout.

This 5 day split Woman’s Gym Workout Plan will start you off on your journey to a healthy, fit and toned body.

Train smart, train hard and rest and recover to become the best you can be!

Connect with Expert Sharon Clare

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