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Last Updated on March 26, 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.

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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

                      Sculpt Your Back | T bar row, Back workout, Workout
                        • 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.

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                                    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 unsplash.com

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                                    Reda Elmardi

                                    Fitness and bodybuilding blogger

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                                    Last Updated on March 30, 2021

                                    12 Best At Home Workouts (No Equipment Needed)

                                    12 Best At Home Workouts (No Equipment Needed)

                                    Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

                                    The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

                                    There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

                                    This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

                                    The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

                                    A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

                                    If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

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                                    Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

                                    Warm-Up

                                    Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

                                    Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

                                    Dynamic Stretches

                                    Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                                    For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                                    Aim to do 15-20 reps on each side for 1 round.

                                    Upper Body Dynamic Stretches:

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                                    Lower Body Dynamic Stretches:

                                    Strength Workouts

                                    1. Upper-Body Strength Workout (Beginner)

                                    This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                    For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                    2. Abs Strength Workout (Beginner)

                                    This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                    3. Leg Strength Workout (Beginner)

                                    If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                    4. Upper-Body Strength Workout (Advanced)

                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

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                                    5. Abs Strength Workout (Advanced)

                                    If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                    With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                    6. Leg Strength Workout (Advanced)

                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                    For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                    7. HIIT Workout (Beginner)

                                    This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                    8. HIIT Workout (Intermediate)

                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                    9. HIIT Workout (Advanced)

                                    If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

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                                    Mobility Workouts

                                    10. Upper Body Mobility Workout

                                    Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                    This workout will help improve flexibility in your upper body.

                                    11. Lower Body Mobility Workout

                                    If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                    This workout will help improve flexibility in your lower body.

                                    12. Spinal Mobility Workout

                                    Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                    It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                    Final Thoughts

                                    These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

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                                    Featured photo credit: Scott Broome via unsplash.com

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