Exercise Routines For Women

Exercise routines for women can be targeted for different goals such as losing body fat, gaining strength, building muscle size, or gaining power. And from that point, you choose the appropriate exercises to reach that goal.

I will explain to you the appropriate parameters for each goal; that way, you will have better and faster results to accomplish your goal.

Women's Exercise Routines for Building Strength

For women to build primarily strength, here is an example of a routine that is targeting one body part or one muscle.

-Chest Workout Routine for Strength:

Exercise 1-Dumbbells Bench Presses

Sets: 4-7 Repetitions: 3-7 Rest Intervals: 90-120 seconds

Exercise 2- Dumbbells Incline Bench Presses

Sets: 4-7 Repetitions: 3-7 Rest Intervals: 90-120 seconds

-Leg Workout Routine for Weight Loss

Note: For weight loss you need to add cardiovascular / aerobic training on top of the exercise routine to make the weight loss more effective.

Exercise 1- Body weight Squats

Sets: 2-3 Repetitions: 15-20 Rest Intervals: 60-90 seconds

Exercise 2- Step Ups

Sets: 2-3 Repetitions: 15-20 Rest Intervals: 60-90 seconds

-Chest Workout Routines for Power

To gain power you need to perform the movement as fast and as safe as possible, and power is different than gaining strength. For gaining power you need to perform plyometric or explosive movements. Let me provide you with an example …

Explosive Push ups:

Push up forcefully where you can clap your hands before landing with your hands to descend so you can perform the next repetition.

Sets: 4-8 Repetitions: 3-8 Rest Intervals: 60-120 seconds

Women's Exercise Routines for Building Muscle / Hypertrophy

Rowing Movement

For rowing movements you can use cable machines, dumbbell rows, bend-over barbell rows, or tube rowing exercise.

Sets: 3-5 Repetitions: 7-12 Rest Intervals: 60-90 seconds

Exercise Routines for Women should be designed carefully and not be done randomly. That way you will maximize your workout results.

In order to do that, you should ask yourself what is my goal or the purpose of performing a workout routine today or for the next month? Is it gaining strength so I can be able to perform chin-ups, or is it weight loss so I can lose body fat and improve my overall lean body composition?