How to Adopt the Best Workout Program for Women?

If you are new to adopting a fitness routine and want to start working on it, it can be difficult for you to find the best workout programs for women. It is common for people to get overwhelmed by various workout programs and modern machines and exercise equipment present at the gyms.

However, being fit and healthy does not have to be a challenging process if you are familiar with the important tips and strategies. In this article, you will get to know about some of the best tips you should follow to achieve your fitness goals.

Importance of Weight Training

It is a common misconception among women that weight training will transform their body for the worse as they might start looking too muscly. As a result, most women’s workout programs focus on cardio to ensure women are able to maintain a feminine figure.

However, you should not ignore the importance of weight training. Medical studies show that women do not have the hormonal support to gain muscle mass as much as men. Testosterone causes a significant increase in muscle mass, and since women have a very minimum level of testosterone, they do not gain an equal amount of muscle mass.

Therefore, women should adopt weight training as part of their workout program to increase lean muscle mass to ensure their body burns more calories and they become leaner. Moreover, it provides shape to arms and reduces waste. Overall, weight training is essential to tone your body. 


Whichever type of workout program you are following, you must add warm-up in it to activate your muscles and mentally prepare yourself for the actual workout. Warm-ups also increase blood flow to the muscles. For the upper-body workout, you should roll your shoulders, chest, and arms and for the leg workout, roll the quads and hamstring.

Activation Movement

The activation movement is done for 20 reps. It is not necessary for you to do all 20 reps in one go. Instead, you can select a set and rep scheme to perform the 20 reps without getting tired. Keep in mind that exercise should not leave your muscles overexerted and fatigued because it can minimize the benefits of a workout.

Prime Movement

The best workout programs for women include prime and compound movements to build muscle strength. Ideally, you should perform these movements for five sets of 5 reps, but if you are a beginner, you can start with lesser movements. Remember that the prime movements should be heavier than assistance movements.

Assistance Movement

Assistance movements are critical for building muscle shape. You should perform them in 8 to 12 reps, but do not go too heavy while performing these movements. You can get the maximum benefits of assistance movements by making them short.


There are many different types and forms of cardio. Generally, you should be training with weights every day in which you do 20 minutes of high-intensity exercise. Select a suitable internal scheme according to your stamina and fitness goals. Similarly, you should do low-intensity cardio for 30 to 45 minutes one day per week. Since there are many cardio machines, you should try them out to choose a suitable exercise machine for yourself.


Contrary to popular belief, following a diet does not mean that you have to give up your favorite food. Instead, it involves eating a balanced and healthy diet to ensure the food you are eating supports your fitness goals.

Every body type is unique, so it is challenging to find a specific diet that suits everyone. Therefore, you should consult a doctor or nutritionist to find a suitable diet program that provides maximum benefits along with your workout routine.

workout programs


If you follow the tips and tricks discussed in this article, you will be following one of the best workout programs for women to achieve their fitness goals. You should also introduce other variables in your exercise regime to keep yourself motivated and interested. Factors like increasing the weight you are using or the amount of rep and sets are dependent on your preferences.

Generally, you should start with a lesser number of sets and reps to ensure your body is getting used to the workout routine. Increase the set and reps counts gradually to get more benefits. If you stick with the workout program and follow essential tips for exercising, like warming up before the workout, keeping yourself hydrated, and following a healthy diet, you will be able to achieve your fitness goals.