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

The Ultimate 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 ‘Girls that lift’ movement is now very much established, and we think that’s awesome.

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 a 5 day workout routine 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.

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.

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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 carried around the body and 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.

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

  1. 1 minute of knee lifts
  2. 1 minute of heel digs
  3. 2 sets of 10 shoulder rolls per arm
  4. 10 knee bends
  5. 20 head rotations
  6. 10 hip rotations

5 Day Workout Routine for Women to Get Strong and Toned

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

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    1. Flat bench barbell press – 4 sets of 8 reps
    2. Push ups – 4 sets of 10 reps
    3. Cable crossovers – 3 sets of 15 reps
    4. Incline dumbbell flyes – 4 sets of 12 reps
    5. Barbell biceps curls – 3 sets of 15 reps
    6. Alternate arm hammer curls – 4 sets of 12 reps per arm
    7. Triceps rope overhead extensions – 3 sets of 20 reps
    8. Triceps dips – 3 sets of 15 reps
    9. 10 minutes on the elliptical machine

    Tuesday – Shoulders and Back

      1. Standing barbell military press – 4 sets of 10 reps
      2. Dumbbell lateral raises – 4 sets of 15 reps
      3. EZ bar upright rows – 3 sets of 15 reps
      4. Seated dumbbell shoulder press – 4 sets of 10 reps
      5. Dumbbell shrugs – 4 sets of 10 reps
      6. Close-grip lat pulldowns – 4 sets of 12 reps
      7. Dumbbell bent over rows – 4 sets of 12 reps per arm
      8. T-Bar rows – 4 sets of 10 reps
      9. 10 minutes on the stationary bike

      Wednesday – Cardio Circuit

        1. 10 burpees
        2. 10 push ups
        3. 15 crunches
        4. 20 squat thrusts
        5. 3 sets of 10 hanging leg raises
        6. 3 x 1-minute rounds of plank
        7. 20 minutes low intensity cardio on the treadmill

        Thursday – Strength day

          1. Incline dumbbell press – 5 sets of 5 reps
          2. Flat bench barbell press – 5 sets of 5 reps
          3. Deadlifts – 5 sets of 5 reps
          4. Barbell clean and press – 5 sets of 5 reps
          5. Barbell bent-over rows – 5 sets of 5 reps
          6. Barbell snatch – 5 sets of 5 reps
          7. 10 minutes on the stationary bike

          Friday – Legs

            1. Barbell squats – 4 sets of 8 reps
            2. Leg press machine – 3 sets of 12 reps
            3. Leg extensions – 3 sets of 15 reps
            4. Hamstring curls – 3 sets of 15 reps
            5. Walking lunges – 4 sets of 10 reps per leg
            6. Seated or standing calf raises – 4 sets of 20 reps per leg
            7. 10 minutes on the elliptical machine

            Diet and Nutrition

            It doesn’t matter how hard you are 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 with you before leaving.

            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.

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

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            1. Drink enough water

            When it comes to exercise and health in general, adequate hydration is crucial.

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

            2. Get plenty of healthy protein

            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.

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            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.

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

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

            More Resources for Women Getting in Shape

            • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
            • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
            • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity

            Featured photo credit: pixabay via pixabay.com

            More by this author

            Reda Elmardi

            Fitness and bodybuilding blogger

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            Last Updated on May 21, 2020

            The Top Fad Diets That Are Actually Worth the Hype

            The Top Fad Diets That Are Actually Worth the Hype

            You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

            Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

            Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

            An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

            Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

            1. The Paleo Diet

            The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

            The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

            In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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            How Your Health Can Change With Paleo

            The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

            With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

            It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

            Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

            2. Whole30

            The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

            With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

            During the month you are eliminating:

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            • sugar
            • alcohol
            • legumes
            • grains
            • dairy
            • soy

            Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

            At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

            Finding Out How Food Impacts You

            Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

            With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

            This diet will help you regain your love of food… in a healthy way!

            3. The Mediterranean Diet

            The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

            For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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            With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

            • Fruits & vegetables
            • Whole grains
            • Legumes & nuts
            • Replacing butter with olive oil
            • Using herbs and spices instead of salt
            • Eating fish and poultry at least twice a week
            • Moderate amounts of red wine

            Help Your Heart & Overall Health With A Mediterranean Diet

            Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

            With all these benefits, this is definitely a “fad diet” that’s worth the hype.

            4. The Alkaline Diet

            The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

            The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

            Pros & Cons With The Alkaline Diet

            The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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            People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

            One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

            Follow These Fads for Better Health and Wellness

            There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

            The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

            What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

            The Big Takeaway:

            Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

            Featured photo credit: Dan Gold via unsplash.com

            Reference

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