Women have been discovering the benefits of training and exercise at an exponential rate over the last years. Benefits for women who consistently follow an exercise program improve every aspect of a woman's life: build muscle, improve body composition, enhance aesthetics, and, perhaps most importantly, improve overall health.
The only issue is that there are numerous fitness programs to choose from. We're going to cut through the weeds and review the best fitness program for women, tailored to their goals and lifestyle needs.
How to Choose the Right Fitness Program For Women
It's easy to tell women to train – "just follow a fitness plan!"
However, you can find more than a hundred workout programs for women on the internet. Making it more complicated is that many are designed for specific goals.
Imagine wanting to lose fat, and you follow a program to bulk – you're not going to be happy!
Keep in mind that as a whole, men and women’s fitness programs don’t necessarily have to be different. This is especially true if a man and woman are training for the same goals such as increase strength or build muscle. This article will break down the differences in much greater detail.
Here are some things to help you narrow down the right training plan for you.
1. What Is Your Goal?
Perhaps the most critical factor is: what is your goal? What are you trying to achieve?
There are numerous goals that a woman may be trying to achieve, and specific fitness plans are designed to support those goals. These can include;
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Fat Loss
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Muscle and Strength Building
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Yoga For Flexibility
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Group Classes/Aerobic Classes/Dancing
This might seem obvious, but new trainees can mistakenly assume "training is training" – it’s all the same, or so they think.
Therefore, understand what you want so you know what to look for.
2. What Is Your Current Experience And Fitness Level?
In some aspects, a beginner program can be very similar to an expert – the primary difference is the load used.
However, there are ways to modify programs that optimize them for different fitness levels. This may include;
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Training frequency: Training 3 days Vs. Training 5 days a week
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Training volume: Performing 4 exercises a day Vs. Performing 7 exercises a day
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Complexity of Exercises: Using Machines vs. Using deadlifts and push presses
Now, many fitness programs can be easily modified for different fitness levels or have several options. Regardless, keep this in mind when choosing.
3. What Is Your Access To Equipment Or Equipment Preferences?
Don't follow a barbell gym-based program when all you have at home are a couple of dumbbells. Your available equipment can make a massive difference on how an optimal program looks, for example;
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Exercises used
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Load used
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What progressive overload looks like
It’s crucial to know what equipment you have as well as how much weight.
4. What Is Your Time Availability?
Can you train 2 times a week? 5 times a week?
This is important because when some programs are designed, they are intended to have a specific training frequency in mind. This is more evident with muscle-building and strength-building programs as your weekly training frequency can alter your overall training program depending on what split you use.
What Makes A Woman's Training Plan Effective
We want to touch on this. Not every training plan, even if it fits all your needs, is effective.
Here is what you should look for;
1. A Program That Doesn't Use Gimmicks - This should be obvious. However, this actually tends to affect women more than men.
You have probably heard of the "pink tax" – a simple product is made pink, labeled as "made for women," and the price is jacked up. Just because a workout program is "made for women", it shouldn't be any more expensive.
At the same time, you should be wary of any unrealistic claims.
2. Utilizes Progressive Overload - This is crucial, as many women's training plans often lack sufficient intensity. This is due to the misleading belief they can “tone” the muscle while also being scared of “bulking up.
We’ll tell you it is very difficult for a woman to bulk up. Regardless, using progressive overload is crucial to help keep you progressing and see results.¹
It will look a bit different depending on the type of fitness program you follow, but the primary goal is to always be increasing the intensity – pushing past your limits.
3. Realizes Women’s Fitness Needs - There is nuance here as not every fitness program needs to be specifically designed for women. However, a fitness program that is effective for women should address certain needs.
This can include;
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Targeting certain body parts
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Using appropriate exercises
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Understanding women's goals
So while women don’t necessarily need a specialized fitness program, if they want to follow one, it should incorporate training geared for women.
The Best Fitness Programs For Women
We’re now going to go through some of the best fitness programs for women based on several formats.
Best Strength Training Programs for Women
We'll start and cover some of the best strength training programs for women. These programs consist of more traditional resistance training with gym workouts.
If you want a deep dive, check out our upcoming in-depth article on building strength.
Strong Curves by Bret Contreras
Bret Contras is one of the most popular and respected coaches with women. This is primarily due to his specialty in glute training. Dubbed "The Glute Guy", Bret Contreras is an expert in building the glutes and lower body, the most important part of the body for many women.
Strong Curves is his program he drafted with the help of his client Kellie Davis. It emphasizes building the glutes as well as full-body training. It’s workouts primarily use traditional strength exercises such as hip thrusts, squats, and deadlifts.
It includes four progressive programs, from bodyweight to advanced gym routines, providing an option for everyone. —alongside clear exercise illustrations, warm-up protocols, and macro-based nutrition guidance
This is a book but you can actually find templates for free online. However, if you’re new, we strongly recommend you buy the book as it’s loaded with information…you can purchase on Amazon here!
Why Women Love It:
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Glute-Focused: Arguably the top-tier program for any woman wanting to build their glutes.
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Emphasizes Posterior Chain and Core: In addition to the glutes, the entire posterior chain and core receive special love.
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12-Week Programs Using Progressive Overload: This is a great aspect as it provides 3-month training programs with a focus on progressive overload.
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Beginner to Advanced Routines: Offers customizable full-body workout programs adaptable to any fitness level or schedule.
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Gym-Based or Home-Bodyweight Options: This significantly increases its effectiveness by providing solutions for various situations.
Thinner Leaner Stronger (TLS) by Mike Matthews
Mike Matthews is one of the leading figures in the fitness world and has been a prominent figure for some time. He self-published his first book, Bigger Leaner Stronger, in 2012 and developed his Legion Athletics company in 2014.
Thinner, Leaner, Stronger (TLS) is a later version of his book, focusing on training women. It's generally considered an entry-level fitness program, but it delivers a lot. TLS focuses on primary strength lifts while teaching training fundamentals and nutrition.
Why Women Love It:
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Heavy Compound Lifting: Focuses on barbell squats, deadlifts, bench presses, and overhead presses
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Progressive Program: Crucial for strength and physique development.
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Flexible Dieting with Macros: Teaches how to track calories and macronutrients (protein, carbs, fats)
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Science-Based, No Gimmicks: Debunks fitness myths (like "toning" or spot-reducing fat) and bases recommendations on peer-reviewed research.
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3–5 Day Training Split: Offers customizable full-body workout programs adaptable to any fitness level or schedule.
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Mindset & Discipline Focus: Encourages consistency, patience, and long-term thinking over quick fixes or trendy shortcuts.
All in all, TLS is an excellent entry-level program for women to build strength, improve their physique, and make lifestyle changes. At the same time, it provides essential education that will last a lifetime.
Here’s an even longer list for women wanting to build strength and muscle.
Best Fitness Group Classes For Women
Now, let's explore various fitness group classes for women. Fitness classes can be great for women as they offer a social aspect as well as encouragement.
Keep in mind that many of these fitness classes are generally performed with a higher intensity and a greater emphasis on conditioning. However, they are all easily scalable for different fitness levels. Regardless, these are great, effective options to have fun and burn calories.²
At the same time, a great option is to combine fitness classes with a traditional training program.
For example, perhaps you train traditionally for 3 days a week and have 1 day of fitness class.
Orangetheory Fitness (OTF)
Orangetheory emerged in the 2010s, coinciding with the rise of the hybrid training style. It's performed in a studio and uses multiple modes of training, including;
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Strength Training: i.e., dumbbells, resistance bands
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Body Weight: TRX, squats, pushups
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Endurance and HIIT: rowers, treadmills
On the business side, there does seem to be a decline, but the brand remains strong, and members are generally satisfied. A downside, as with all group classes, is cost.
Check out their homepage here.
Why Women Love It:
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Studio-Based High-Intensity Interval Training: Orangetheory classes are performed in their own studios, which are designed specifically to accommodate their classes.
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Uses Multiple Types Of Training: While some studios may differ slightly, it utilizes multiple styles of training, including strength, endurance, and HIIT.
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Heavy Emphasis on Music and Atmosphere: OTF places a heavy emphasis on music and atmosphere, with some trainees describing it as almost a "club scene" in certain classes.
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Different Trainers Offer Different Classes: Another benefit is that various trainers develop classes tailored to their unique personalities and strengths. This means that you can either attend the courses of different trainers or stick with one you like best.
Barry's Bootcamp
Barry's Bootcamp is somewhat similar to Orangetheory, as it offers a hybrid style of training that combines endurance and strength training. However, it further emphasizes the club-like atmosphere as a key draw.
Barry’s does tend to attract trainees of more advanced fitness levels but it is easily scalable for all levels.
Check out their home page here.
Why Women Love It:
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Efficient Full-Body Workouts: 50-60 minute classes combine high-intensity cardio with various styles of strength training for fat loss and muscle building.
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Muscle-Specific Programming: Each day targets different muscle groups (e.g., "Arms + Abs" or "Butt + Legs"). This allows proper recovery and maintaining weekly balance.
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High-Energy Atmosphere: Red-lit rooms, loud music, and motivational instructors create an intense and energetic club-like atmosphere that pushes performance.
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Strong Community Culture: Encourages accountability, consistency, and a social experience that keeps members coming back.
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Proven Physical Results: Known for transforming physiques by boosting endurance, strength, and lean muscle definition. Not only do they tend to attract fitter trainees, they all create fitter trainees.
Les Mills BodyPump
Les Mills BodyPump is one of the most popular fitness programs for general strength and fitness. It utilizes choreographed group workouts set to music, designed by top trainers to offer a fun fitness session.
One plus is there are several different versions you can follow depending on your preference;
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BodyPump: Barbell Strength
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BodyCombat: Martial Arts Cardio
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BodyBalance: Yoga-Pilates Fusion
Each program runs in set intervals, ensuring consistency and progression while using motivating music and expertly designed routines. It also has a very tight community with members all over the world.
One more thing to consider is it has in-class sessions as well as a fitness app and On-Demand service to workout at home.
Check out their homepage here.
Why Women Love It:
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High Caloric Burn + General Fitness: Combines resistance and cardio elements to promote fat loss and overall fitness.
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In-Person Classes & On-Demand Home Workouts: Les Mills is unique in that it offers both in-person classes and on-demand workouts that can be done at home.
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Accessible for All Levels: Weight selection is adjustable, making it beginner-friendly yet challenging for advanced lifters.
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Motivational Music & Choreography: Energizing tracks and synchronized movements keep participants engaged and consistent.
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Efficient Full-Body Workout: Covers all major muscle groups in a single session with minimal rest.
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Strong Community Feel: Group setting promotes motivation, adherence, and fun.
Best Dance-Inspired Fitness Classes For Women
Dance-inspired workouts have always been popular, starting with RIchard Simmons back in the 80s and 90s. However, it has evolved since then with a variety of options.
Even though it’s fun, dancing has been found to be an effective form of exercise for weight loss and conditioning.³
Barre / Barre3
Barre was created in 1959 by Lotte Bark, a professional ballet dancer who fled Nazi Germany to England. After an injury, she combined her ballet dancing with rehabilitation exercises. From there, it was brought to the public's attention, then to the USA.
Since then, it has greatly developed into an entire training program,
Now, numerous different formats exist, but they maintain the original purpose and style by combining various training styles.
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Ballet-inspired movement
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Pilates
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Yoga
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Light strength training
It’s also a very convenient option as it has both in-class and on-demand options with their own fitness app Barre3. You can choose either style or use a hybrid.
Check out their home site here.
Why Women Love It:
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Builds Lean, Feminine Muscle: Barre is not focused on building muscle, but rather on strengthening to create tight, lean muscle mass. It was created by a professional ballet dancer, with ballet as a central component, so consider that.
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Improves Posture, Balance, and Flexibility: Emphasizes alignment, core control, and graceful movement while combining strength with deep stretching exercises.
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Low-Impact & Joint-Friendly: Ideal for all fitness levels, including beginners or those recovering from injury.
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Mind-Body Connection: Similar to yoga and Pilates, Barre promotes mental focus and engages the muscles.
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Skill-Based Fitness: Many women like the idea that they’re learning an actual skill while they get fit. While you won’t be doing full routines, you will learn basic movements. You can also find classes on Youtube that are entirely ballet movements.
Zumba
Zumba is perhaps the most popular dance-based fitness program in the world. Originally it fused Latin and international music with easy-to-follow choreography for a fun and effective fitness experience. Since then, it has evolved with more music. However, if hip-hop is your preference, there may be better, similar options:
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Zumba Hip-Hop
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STRONG Nation
Regardless, each session blends fast and slow rhythms to keep your heart rate up while engaging your core, legs, arms, and glutes. Beyond the physical benefits, Zumba is known for its uplifting atmosphere, making it a great way to relieve stress, boost mood, and stay consistent with exercise.
Check out their home site here.
Why Women Love It:
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Fun, High-Energy Cardio Workout: Zumba uses Latin-inspired dance routines set to upbeat music to keep your heart rate elevated while making exercise feel like a party.
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Exercise That Doesn’t Feel Like Exercise: Zumba is dancing so it doesn’t feel like “exercise”. This is ideal for those who don’t typically like traditional training.
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Burns A Lot Of Calories: Dancing can actually burn a lot of calories, even though it’s “fun”. It’s intense and you’re more likely to go harder and longer with the music.
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Total Fitness: Repetitive dance moves engage your core, glutes, arms, and legs. It will help strengthen these muscles while also improving cardio.
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Improves Coordination and Rhythm: Following choreographed steps challenges your timing and body control, helping you move better in and out of class.
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Lifts Mood And High Social Aspect: Zumba focuses on creating a fun, energetic and social atmosphere. It’s perfect for beginners and advanced trainees who want to have fun..
Women’s Fitness Is a Health Revolution!
Women’s fitness has come a long way since the 80s, 90s and even early 00s. What was once isolated to aerobic classes, the choices for ladies at the gym have grown immensely. Further, the options cover a wide range of classes for different goals. Coupled with a better understanding of how the body adapts to training, there’s not a better time for women to get involved with fitness. Your life will improve exponentially – aesthetics, health, performance and well-being.
References
- Chaves TS, Scarpelli MC, Bergamasco JGA, et al. Effects of Resistance Training Overload Progression Protocols on Strength and Muscle Mass. Int J Sports Med. 2024;45(7):504-510. doi:10.1055/a-2256-5857 https://pubmed.ncbi.nlm.nih.gov/38286426/
- Bjelica B. Effects of group fitness programs on the body composition of women. Facta Universitatis, Series: Physical Education and Sport. 2020;18(2):345‑354. doi:10.22190/FUPES190402032B https://pmc.ncbi.nlm.nih.gov/articles/PMC4332186/
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Zhang Y, Guo Z, Liu Y, Zhou Y, Jing L. Is dancing an effective intervention for fat loss? A systematic review and meta-analysis of dance interventions on body composition. PLoS One. 2024;19(1):e0296089. doi:10.1371/journal.pone.0296089
Garett Reid
Author