Last Updated on April 19, 2021

5-Day Workout Routine for Women to Get Strong and Toned

5-Day Workout Routine for Women to Get Strong and Toned

Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting. The women weightlifter’s movement is now very much established, and we think that’s awesome. That’s why we’ve compiled these workout routines for women to help them on their fitness journey.

Years ago, if you walked into a gym, more often than not, the sight you would be greeted with would be a weight room full of men, and a cardio room full of women. Women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.

As research was conducted, and as common sense began to prevail, people found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.

That’s why today, we are going to be looking at 5-day workout plans for women to get strong and toned.

If you’re a woman who is looking to get bigger, stronger, and more toned, the following routine is perfect.

Warming up

Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training with workout routines for women.

Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.

A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which, in turn, means more blood flows around the body. This ensures that more oxygen and nutrients can be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

Simply doing a few reps with just the bar, or a very light set of dumbbells, does not constitute as an effective warmup.

Sample Warm-up Routine

Let’s look at how you can warm up properly to get the most from your training when trying workout plans for women.


A sample warmup routine could consist of the following exercises and movements:

  • 1 minute of knee lifts
  • 1 minute of heel digs

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    • 2 sets of 10 shoulder rolls per arm
    • 10 knee bends
    • 20 head rotations
    • 10 hip rotations

    Hip Circles | Illustrated Exercise Guide

      5-Day Workout Routine for Women

      Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis.

      The idea here is to build lean muscle while keeping calorie expenditure high to melt away stubborn body fat in the process

      Monday: Chest and Arms

      • Flat bench barbell press – 4 sets of 8 reps

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        • Push ups – 4 sets of 10 reps
        • Cable crossovers – 3 sets of 15 reps

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          • Incline dumbbell flyes – 4 sets of 12 reps

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            • Barbell biceps curls – 3 sets of 15 reps
            • Alternate arm hammer curls – 4 sets of 12 reps per arm
            • Triceps rope overhead extensions – 3 sets of 20 reps

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              • Triceps dips – 3 sets of 15 reps
              • 10 minutes on the elliptical machine

              Tuesday: Shoulders and Back

              • Standing barbell military press – 4 sets of 10 reps


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                • Dumbbell lateral raises – 4 sets of 15 reps

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                  • EZ bar upright rows – 3 sets of 15 reps

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                    • Seated dumbbell shoulder press – 4 sets of 10 reps
                    • Dumbbell shrugs – 4 sets of 10 reps

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                      • Close-grip lat pulldowns – 4 sets of 12 reps
                      • Dumbbell bent over rows – 4 sets of 12 reps per arm
                      • T-Bar rows – 4 sets of 10 reps

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                        • 10 minutes on the stationary bike

                        Wednesday: Cardio Circuit

                        • 10 burpees
                        • 10 push ups
                        • 15 crunches
                        • 20 squat thrusts

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                          • 3 sets of 10 hanging leg raises
                          • 3 x 1-minute rounds of plank
                          • 20 minutes low intensity cardio on the treadmill

                          Thursday: Strength Day

                          • Incline dumbbell press – 5 sets of 5 reps

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                            • Flat bench barbell press – 5 sets of 5 reps
                            • Deadlifts – 5 sets of 5 reps

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                              • Barbell clean and press – 5 sets of 5 reps
                              • Barbell bent-over rows – 5 sets of 5 reps
                              • Barbell snatch – 5 sets of 5 reps


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                                • 10 minutes on the stationary bike

                                Friday: Legs

                                • Barbell squats – 4 sets of 8 reps

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                                  • Leg press machine – 3 sets of 12 reps
                                  • Leg extensions – 3 sets of 15 reps
                                  • Hamstring curls – 3 sets of 15 reps

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                                    • Walking lunges – 4 sets of 10 reps per leg
                                    • Seated or standing calf raises – 4 sets of 20 reps per leg
                                    • 10 minutes on the elliptical machine

                                    In addition to the workout routines for women above, you can grab this Simple Cardio Home Workout Plan for free now.

                                    Diet and Nutrition

                                    It doesn’t matter how hard you are working with strength training or weight training in the gym; if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets to include along with the above workout plans for women.Remember, we’re looking at the ultimate 5-day workout routine for women to get strong and toned, and if you’re not eating right, you will become neither strong nor toned. You’ll also struggle with weight loss, despite any high intensity workouts.

                                    Here are some tried and tested methods proven to give great results.

                                    1. Drink Enough Water

                                    When it comes to exercise and health in general, adequate hydration is crucial, especially when you’re dedicated to workout plans for women.

                                    Water makes up close to 80% of our bodies, and we need it to perform even the most basic of physiological processes. Without adequate amounts of water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general.

                                    When we exercise, we perspire and can lose important electrolytes via our sweat. This is why it’s important to stay well hydrated during exercise, to help replenish the fluids, minerals, and electrolytes we lost through training.

                                    Aim for 2.5 liters of mineral water per day. Failing that, filtered water is still very good for you.


                                    2. Get Plenty of Healthy Protein

                                    When trying workout routines for women, protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day.

                                    Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.

                                    3. Invest in a Good Quality Whey Protein

                                    Providing you can consume whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat while engaging in workout routines for women.

                                    Whey protein shakes are perfect because one shake provides around 30 or more grams of protein per serving. They’re easy to make, convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.

                                    4. Don’t Forget Your Veggies

                                    As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables as you try out workout plans for women.

                                    Vegetables are full of digestion-friendly dietary fiber, they’re rich in vitamins, minerals, and antioxidants, and they help to give your meals extra texture and flavor.

                                    Don’t rely on vitamin supplements alone when it comes to nutrient intake. Instead, make sure you eat plenty of fresh vegetables each day.

                                    If you’d like to follow a well-structured program to help you reach your fitness goal effectively, join Lifehack’s Busy Yet Fit Program. Celebrity fitness coach Davide Alfonsi will be helping you to get fit easily at home!

                                    The Bottom Line

                                    When it comes down to it, women are just as capable of building muscle in the gym as men. It will look and feel different, but with dedicated workout routines for women, you can expect to build strength and get toned. Take time to find which workout plans for women work for you and your body type, eat well, stay hydrated, and you’ll be on the road to completing your fitness goals in no time.

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                                    Featured photo credit: ŞULE MAKAROĞLU via


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                                    Reda Elmardi

                                    Fitness and bodybuilding blogger

                                    The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5-Day Workout Routine for Women to Get Strong and Toned

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                                    Published on July 30, 2021

                                    7 Best Resistance Bands to Work Out at Home

                                    7 Best Resistance Bands to Work Out at Home

                                    Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

                                    Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

                                    How We Picked the Best Resistance Bands

                                    Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

                                    • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
                                    • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
                                    • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

                                    1. Best Overall: Fit Simplify Resistance Bands

                                      For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

                                      These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

                                      Pick up Fit Simplify’s Resistance Bands here.


                                      2. Best Budget Resistance Bands: Insonder Bands Set

                                        While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

                                        They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

                                        While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

                                        Purchase Insonder’s Resistance Bands here.

                                        3. Best Set: Kootek 18-Pack Resistance Bands Set

                                          Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.


                                          Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

                                          • Five latex resistance loops (that offer between five and 40 pounds of resistance)
                                          • Five resistance tubes (offering ten and 50 pounds of resistance)
                                          • Two handles
                                          • Two ankle straps
                                          • A door anchor

                                          It’s incredible value for the price if you don’t mind having all this equipment at home.

                                          Purchase Kootek’s 18-Pack Resistance Bands here.

                                          4. Best for Glutes: Peach Bands Resistance Bands Set

                                            Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

                                            These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

                                            Buy Peach Bands Resistance Bands here.


                                            5. Best for Flexibility: TheraBand Resistance Band Set

                                              Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

                                              TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

                                              Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

                                              Purchase TheraBand Resistance Bands here.

                                              6. Best Non-Slip: RenoJ Bands Set

                                                RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.


                                                The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

                                                Buy RenoJ Resistance Bands here.

                                                7. Most Durable: SPRI Braided Xertube Bands

                                                  The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                                                  Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                                                  Buy SPRI Braided Xertube Resistance Bands here.

                                                  Final Thoughts

                                                  Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.


                                                  You can check out this guide for some resistance band exercises:

                                                  Featured photo credit: Geert Pieters via


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