Written by Kirsten Yovino | CPT Brookbush Institute
Fact checked by Samuel Coleman, Co-founder
FACT CHECKED
Ladies, whether your goal is to build muscle, lose weight, or simply get stronger, the absolute best way to achieve your desired results is to follow a workout plan.
Following a workout split will provide your training with structure, which ensures you never walk into the gym without specific exercises, targeted muscles, and goals for reps and sets in mind. It also sets you up to successfully progressive overload, which is essential for building muscle.
If you've never lifted before, you may have some preconceived notions surrounding women and weight lifting. Some common misconceptions include the idea that resistance training is better for men, lifting heavy will make you too bulky, and that men and women should train the exact same way.
The truth is that there are differences between men and women and training styles and programs might slightly differ, but at the end of the day, resistance training is beneficial for EVERYONE. The principle of progressive overload doesn’t care if you’re male or female.
With that in mind, let's get into the very best workout splits for women. I've highlighted multiple options, so you can find the one best suited to your goals, schedule, and time available. Let's go, ladies!
Table of Contents:
- What Are Workout Splits?
- Why Workout Splits For Women Are Important
- Top 5 Types of Workout Splits
- Top 3 Workout Splits For Women
- Considerations For Choosing The Best Workout Splits For Women
- Tips For Programming The Best Workout Split
- FAQs
WHAT ARE WORKOUT SPLITS?
Workout splits are defined as how and when you're training every week. The criteria that determine your workout split include how many days per week you will workout, what muscles you're training each day, and the type of exercises you perform each training session.
Regardless of the workout split you choose, the answers to the questions below will narrow down your best options:
- What's your typical schedule?
- What are your training goals?
- What's your fitness level?
After answering these FITT principle questions, you'll better understand the best workout split for you as a woman. If you're looking to progress in your fitness journey, it's best to organize and plan your training so that you can put yourself in a position to achieve your set goals.
Why Workout Splits For Women Are Important
Having a set workout split enables you to train more efficiently and effectively. The primary benefits of following a workout split are:
- You can train various muscle groups with an intensity and frequency, which gets you to your end goal while allowing proper rest and recovery times.
- You have a set regimen and structure that makes it easier to stay accountable while tracking your progress better.
- You guarantee that you're hitting all the major muscle groups evenly, thus avoiding the creation of any imbalances or weaknesses.
After you've narrowed in on a workout split that suits your goals and schedule, then you can break down your gym sessions into the exercises that relate to your chosen split. For example, if you decide to do a push-pull workout split, you might start Monday's workout with bench press, overhead press, and triceps pushdowns.
Not having a workout split is similar to walking into a supermarket without knowing what you need. You buy many things and get home only to realize you forgot that essential item. You have something to eat but not precisely what you needed or wanted.
Workout routines for both men and women are essential for any training program that expects results.
TOP 5 TYPES OF WORKOUT SPLITS
Here are the most popular workout splits, although there are others out there.
|
Workout Split |
Description |
Frequency (Days per Week) |
|
Full Body Split |
Work muscles throughout the body |
2-4 |
|
Upper Lower Split |
Separate workouts by upper and lower body |
2-6 |
|
Push-Pull Split |
Separate workouts based on pushing or pulling |
2-6 |
|
Push-Pull Leg Split |
Separate workouts by pushing, pulling, and legs |
3 or 6 |
|
Bro/Classic Bodybuilding Split |
Separate workouts by specific body parts |
5 |
We will cover the best 3 of these 5 workout splits for women. As you may have guessed, the bro split probably isn't an excellent choice for most women (and most men*). The other routine that we won't go into detail about is the push-pull leg split, as we think most women are suited better to the first 3 workout splits listed above.
TOP 3 WORKOUT SPLITS FOR WOMEN
Now that we covered some of the differences between men and women in response to resistance training, we will go over the three best workout splits for women.
1. Full Body Workout Routine:
A full-body workout split isn't exactly a split, as you aren't splitting anything, you are training your full body. The routine will involve you training muscles in both your upper and lower body during the same session.
With full-body workouts, you'll use mostly compound exercises that cover all the muscles in the body instead of working each body part separately. The goal here is to work the entire body in a regular workout session that doesn't take excessive time.
Your schedule will dictate how many days a week you create your full body workout routine around. 3-day full-body workout plans are probably the most common. However, it's manageable to do a 2 day or even 4-day full body plan. You'll need at least 24 hours between workout sessions so that your muscles can recover and repair. Rest days between workout sessions can also help you conserve energy so that the next time you hit the gym, the intensity level doesn't drop.
If interested in a full-body routine, check out our Ultimate Full Body Workout For Women!
Here's a look at what a weekly full-body workout split might look like:
- Day 1: Full Body Workout
- Day 2: Rest
- Day 3: Rest
- Day 4: Full Body Workout
- Day 5-7: Rest
2 DAY FULL BODY WORKOUT PLAN FOR WOMEN
By only working out twice a week, your workout session might have to be a bit longer to fit enough volume in to hit all the major muscle groups. Overall, you'll focus on a few core exercises and have less variety than a 3 or 4-day workout split.
Full Body Workout 1:
|
Exercise |
Sets |
Reps |
|
Squats |
5 |
5-8 |
|
Bench Press |
4 |
6-10 |
|
Overhead Press |
3 |
10-12 |
|
Dumbbell Rows (each side) |
3 |
8-12 |
|
Captain's Chair Knee Raises |
3 |
6-12 |
Full Body Workout 2:
|
Exercise |
Sets |
Reps |
|
Deadlifts |
4 |
8-12 |
|
DB Arnold Press |
4 |
12-15 |
|
Lat Pulldowns |
3 |
6-10 |
|
DB Incline Press |
3 |
10-12 |
|
Planks |
3 |
30-60 seconds |
3 DAY FULL BODY WORKOUT PLAN FOR WOMEN
- Day 1: Full Body Workout
- Day 2: Rest
- Day 3: Full Body Workout
- Day 4: Rest
- Day 5: Full Body Workout
- Day 6 & 7: Rest
The major difference with the 3-day full body split is adding more variety.
Full Body Workout 1:
|
Exercise |
Sets |
Reps |
|
Squats |
4 |
6-10 |
|
Overhead Press |
4 |
8-12 |
|
Dumbbell Rows |
3 |
8-12 |
|
Dips (assisted if needed*) |
3 |
8-12 |
Full Body Workout 2:
|
Exercise |
Sets |
Reps |
|
Bench Press |
4 |
6-12 |
|
Pull-Ups |
3 |
Max reps (assisted if needed*) |
|
DB Lunges (each side) |
3 |
8-12 |
|
Incline Crunches |
3 |
12-15 |
Full Body Workout 3:
|
Exercise |
Sets |
Reps/Duration |
|
Stiff Leg Deadlifts |
4 |
6-10 |
|
Incline Press |
4 |
8-12 |
|
Hip Thrusts |
3 |
12-15 |
|
Planks |
3 |
As long as possible |
4 DAY FULL BODY WORKOUT PLAN FOR WOMEN
- Day 1: Full Body Workout
- Day 2: Rest
- Day 3: Full Body Workout
- Day 4: Rest
- Day 5: Full Body Workout
- Day 6: Rest
- Day 7: Full Body Workout
- Day 8: Rest
- Repeat
This 4-day full-body workout split enables you to get a more well-rounded selection of exercises at a higher volume. It's important to note that you'll want a day of rest between a workout schedule for women that targets the same muscle group every time, so plan accordingly by spreading these workouts out throughout the week.
Full Body Workout 1:
|
Exercise |
Sets |
Reps/Max Reps |
|
Standing DB Shoulder Press |
4 |
6-10 |
|
Hip Thrusts |
4 |
8-12 |
|
Pull-Ups (assisted if needed*) |
4 |
Max reps |
|
Dips (assisted if needed*) |
3 |
10-15 |
Full Body Workout 2:
|
Exercise |
Sets |
Reps |
|
Squats |
4 |
6-12 |
|
Incline DB Bench Press |
3 |
10-12 |
|
Seated Rows |
3 |
8-12 |
|
Captain's Chair Leg Raises |
3 |
8-10 |
Full Body Workout 3:
|
Exercise |
Sets |
Reps |
|
Bench Press |
4 |
6-12 |
|
Bent Over Barbell Row |
3 |
8-12 |
|
Split Squats (each side) |
3 |
8-12 |
|
Superset: Bicep Curl x Triceps Pushdowns |
2 |
10-20 each |
Full Body Workout 4:
|
Exercise |
Sets |
Reps/Duration |
|
Deadlifts |
4 |
6-10 |
|
Seated DB Overhead Press |
3 |
8-15 |
|
Incline Chest Fly |
3 |
10-12 |
|
Planks |
3 |
As long as possible |
BENEFITS OF A FULL-BODY WORKOUT ROUTINE FOR WOMEN
Here are my favorite perks of following a full-body workout routine.
- Great for beginners: If you're a woman and you're just getting into weight training, full-body workout plans can provide enough volume to stimulate muscle growth quickly.
- Perfect for people with busy schedules: This split is ideal for busy people as you don't need to dedicate 5 days and endless hours in the gym. You can get a few 45-minute workouts in during the week and still see results as this is efficient training where you're not targeting and isolating smaller specific muscles.
- It's flexible: This split is an excellent choice as you can alter how many days you lift per week from week to week without jeopardizing your progress. This aspect is essential if you schedule training around menstrual cycles. For example, suppose you usually follow a 3-day full-body workout routine. In that case, you could add another day during the first half of your menstrual cycles where you can get the most benefits. Then you can remain at 3 sessions or drop down to 2 sessions per week during the second half, where recovery might take longer, and energy levels might drop a bit.
CONS OF A FULL-BODY WORKOUT ROUTINE FOR WOMEN
Take a look at the downsides of this split as well, so you have a solid understanding of its pros and cons.
- May not have enough variety & volume: For women who are bodybuilding or looking to put on serious muscle while adding strength, the full-body workout plan might not give you enough variety to hit all muscles with proper volume.
- Less customizable: Trained women who are more advanced in their resistance training might not be satisfied with the lack of room to customize workouts and hit smaller muscles with isolation exercises.
2. Upper Lower Workout Split For Women:
The upper-lower body workout split consists of breaking your training sessions into either upper body or lower body days.
Upper Body Muscles: Chest, Shoulders, Back, Triceps, Biceps
Lower Body Muscles: Glutes, Quads, Hamstrings, Calves
The upper/lower body split is similar to the full body split in that you'll be focusing most of your effort on the larger compound movements.
Note: You can throw in some core exercises on either your upper or lower body days. Most people will do core on lower body days even though it's technically part of the upper body. This is mainly due to having fewer lower-body muscles, so you might have extra time to hit the core. However, if you're feeling adventurous, you can also do core on both!
You can run an upper-lower split from 2-6 days a week, which gives you some flexibility in arranging your training. The most common upper/lower split would be 4 days a week so that you have two upper days and two lower days.
Let's have a look at a sample 4-day upper/lower split.
- Day 1: Upper Workout
- Day 2: Lower Workout
- Day 3: Rest
- Day 4: Upper Workout
- Day 5: Lower Workout
- Day 6-7: Rest
Note: You have the freedom to arrange your workouts as you like regarding sets/reps, training methods like drop sets/reverse pyramid/ supersets. Remember that your workouts' foundation should include the main compound lifts followed by any accessory or isolation lifts.
Here are some of the main compound lifts that can be included in your upper/lower split:
For Upper-Body Days: Bench Press and Overhead Press, Bent Over Rows, Pull-Ups, Lat Pulldowns, DB Bench Press, Dips
For Lower-Body Days: Squats, Deadlifts, Hip Thrusts, Lunges, Stiff Leg Deadlifts, Leg press
Note: You will include both pushing and pulling exercises on your workout days. It's also important to mention that these workouts are based on gym workout routines for women; however, many can be easily adjusted so they work for women who prefer at-home workouts.
Upper Body Workout #1:
|
Exercise |
Sets |
Reps |
|
Bench Press |
4 |
8-12 |
|
Overhead Press |
3 |
10-12 |
|
Chest Flys |
2-3 |
10-12 |
|
Shrugs |
3 |
10 |
|
Superset: Bicep Curls x Triceps Extensions |
2-3 |
8-10 each |
Lower Body Workout #1:
|
Exercise |
Sets |
Reps |
|
Squats |
4 |
6-10 |
|
Lunges |
2-3 |
8-12 |
|
Hip Thrust |
3 |
8-10 |
|
Leg Curls |
3 |
10-12 |
|
Calf Raises |
2-3 |
15-20 |
|
Decline Crunches |
3 |
10-20 |
Upper Body Workout #2:
|
Exercise |
Sets |
Reps |
|
Bent Over DB Row |
3 |
6-10 |
|
Lat Pulldowns |
3 |
8-12 |
|
Incline DB Bench Press |
2-3 |
10-15 |
|
DB Shoulder Press |
2-3 |
10-12 |
|
Rear Delt Flys |
3 |
10-12 |
|
Superset: Triceps Kickbacks x Hammer Curls |
2 |
10-15 each |
Lower Body Workout #2:
|
Exercise |
Sets |
Reps |
|
Deadlifts |
4 |
6-10 |
|
Lateral Walks w/Bands (each side) |
2-3 |
8-12 |
|
Leg Press |
2-3 |
10-15 |
|
Stiff-Leg Deadlift |
3 |
8-12 |
|
Leg Extensions |
3 |
10-12 |
|
Captain's Chair Leg Raises |
2-3 |
As many as possible |
BENEFITS OF AN UPPER/LOWER WORKOUT SPLIT FOR WOMEN
Ladies, here's why you'll love following an upper-lower workout split.
- More volume: The upper/lower split is an excellent choice for women who want to take their weight lifting pursuits a tad more seriously, as the upper/lower split is the middle ground between a full-body split and a body part split.
- Great for toning & muscle building: It's great for women who want to build and tone muscle throughout the body. The upper/lower split allows for maximum intensity with ample recovery times. Using a 4-day upper/lower split, you'll be able to get the optimal training volume in to achieve hypertrophy.
- More lower body work: As mentioned above, women seem to recover faster than men and can tolerate lower body work. With the upper/lower split, you will get two full days of legs and glutes; this is appealing to many women I've had the pleasure of working with. Some even go harder and throw in an extra lower body day every week.
- Flexible: The high degree of flexibility is also great for women who live busy lives and may have a family duty to attend to at a moment's notice. In addition, the upper/lower split has enough wiggle room so that you can reschedule a workout if need be. And for those who contend with menstrual cycles, the upper/lower is a good fit if you want to overload your training during the first half, then scale back a little during the last half.
Looking for some exercise inspiration to get you started? These arm workouts for women and these bicep workouts for women both target the entire upper body, making them a great option for your upper body days.
CONS OF AN UPPER/LOWER WORKOUT SPLIT FOR WOMEN
Here are a few downsides to the upper-lower split.
- Upper-body days take more time: Upper-day workouts run a little longer than lower-body days for the most part due to the higher number of muscles to work. However, most women aren't overly concerned about getting the extra volume in to exhaust upper body muscles as their main goals aren't usually aligned with men who want big arms or broad shoulders. For a great upper body routine, check out: The Ultimate Upper Body Workouts For Women.
- May be harder for beginners: If you are new to weight lifting, this workout split may take up too much time and include too much volume for you. But everyone is different, so it's important to consider your goals and starting fitness level.
3. Push-Pull Workout Split:
The push-pull workout split is like a stepchild of the full-body split and upper/lower split. With the push-pull split, you will have both upper and lower body exercises within the same workout session, but the body mechanics will be the same, either pushing or pulling.
Let's take a look at what this looks like below:
Push Day Exercises:
- Horizontal Pushes: Push-Ups, Bench Press
- Vertical Pushes: Overhead Press, DB Press
- Lower Body Pushes: Squat variations, Leg Extensions, Calf Raises
Pulling Exercises:
- Horizontal Pulls: Row variations
- Vertical Pulls: Pull-Ups, Pulldowns
- Lower Body Pulls: Deadlifts and all hip hinge exercises
Note: Core exercises can be added to either the push/pull days or both. Some compound exercises will work your core like squats and deadlifts but feel free to throw in some extra core work, maybe a few that work you through the transverse plane.
The typical push-pull split is based on 4 days, so you would have two pull day workouts and 2 pushing day workouts weekly. However, you could also do the push-pull split from 2-6 days per week; just make sure to stay balanced from week to week.
I'll provide a sample 4 day push-pull split as this is the most popular option that allows for proper training volume and rests. Please note that you can change the sequence of exercises within each of the workouts week to week.
Here's a quick breakdown of what your 4-day push-pull split will look like:
- Day 1: Push A
- Day 2: Pull A
- Day 3: Rest
- Day 4: Push B
- Day 5: Pull B
- Day 6-7: Rest
Push A Workout:
|
Exercise |
Sets |
Reps |
|
Squats |
4-5 |
6-10 |
|
Bench Press |
4-5 |
6-8 |
|
Standing Overhead Press |
4-5 |
6-10 |
|
Close Grip Push-ups |
3 |
15 |
Pull A Workout:
|
Exercise |
Sets |
Reps |
|
Deadlifts |
3-4 |
8-10 |
|
DB Rows |
4-5 |
8-12 |
|
Lat Pulldowns |
4 |
10 |
|
Hip Thrusts |
3 |
8-10 |
Push B Workout:
|
Exercise |
Sets |
Reps |
|
Arnold Press |
3 |
8-10 |
|
Incline DB Bench Press |
2-3 |
8-12 |
|
Leg Press |
3 |
6-10 |
|
Lunges (each side) |
2-3 |
10 |
|
Superset: DB Lateral Raises x Incline Fly |
2 |
10-15 each |
|
Triceps Pushdowns |
3 |
10-12 |
Pull B Workout:
|
Exercise |
Sets |
Reps |
|
Seated Rows |
3 |
8-12 |
|
Close Grip Pull Downs |
2-3 |
6-10 |
|
Stiff-Leg Deadlifts |
3 |
8-12 |
|
Hip Thrusts |
3 |
8-12 |
|
Superset: Rear Delt Fly x Shrugs |
2-3 |
10-15 each |
|
Bicep Curl |
3 |
10-12 |
BENEFITS OF A PUSH-PULL SPLIT FOR WOMEN
A push-pull split provides similar pros that the upper/lower and full body split gives in terms of training volume, frequency, and flexibility. In addition, a few other awesome pros include:
- Great for weight loss & muscle-building: Excellent for burning calories and getting toned, as you'll be doing multiple big compound movements within the same session.
- Flexible: This split supports a flexible schedule where you can turn up and limit the training volume as your schedule sees fit.
CONS OF A PUSH-PULL SPLIT FOR WOMEN
Here are some cons of the push-pull split to consider.
- Lengthy workouts: Workouts can be a bit long because you're working both upper and lower body muscles within the same workout session.
- Higher intensity split: Push-pull splits tend to have a higher intensity as you will have more than one of the big four compound lifts within a session. For example, you might have a bench press, shoulder press, and squats on push days. The push-pull split requires maximum output, so make sure you feel up to the task.
CONSIDERATIONS FOR CHOOSING THE BEST WORKOUT SPLIT FOR WOMEN (BACKED BY SCIENCE)
The fact is that men and women will gain muscle and strength if following a workout split that adheres to the progressive overload principle. Although men have more muscle-building hormones such as testosterone, it appears that women can grow muscle at similar rates as men and with higher relative strength, according to this meta-analysis.
On the other hand, there's another study that found untrained men and women gained muscle and strength at comparable rates.
Perhaps an oversimplification, one of the most significant differences between the genders regarding fitness is that women tend to favor more cardio and group training than men, as highlighted in this study.
Another general difference is surrounding men's and women's training goals. The majority of men have their mindset on building a solid chest, broad shoulders, wide back, and big arms, whereas women tend to favor training the core and lower body, especially the glutes and legs.
The guiding rule is the same, no matter which gender or what muscles you'd like to build, you must increase volume over time. This means lifting heavier weights and/or more reps.
With those generalizations out of the way, let's have a look at some research that might sway you to follow a best workout routine for women.
1) Women Recover Faster:
We all know women as badass, but did you know they also seem to recover faster from intense training. Here's a study where men and women participants performed low rep high-intensity bench press of up to a 5-rep max.
Then, they were tested again at resting intervals of 4-, 24-, and 48-hour time periods. Surprisingly, there were no differences in strength output from women while the men saw decreases at the 4- and 24-hour recovery sessions.
2) Women Can Handle Higher Frequency Lower Body Work:
To understand how resistance training affects women with regards to frequency, intensity, muscle, and strength gain, researchers reviewed 24 studies. This meta-analysis concluded that women could tolerate a high frequency of lower-body resistance training with positive outcomes.
Training the lower body 2-4 times per week showed promising results. On the other hand, this high frequency might have diminishing returns if men were to try it.
3) Women May Respond Better to Heavier Loads:
We know that there's plenty of research that shows higher rep low-load training can lead to hypertrophy, including rep ranges over 20. This study that looks at how women respond to high load vs. low load training found that women who trained in the 6-10 rep max loads gained much more muscle than women who trained with lower loads of 20-30 reps.
More research needs to be conducted here, but this could be another difference in genders and response to resistance training.
4) Women Can Handle More Volume:
Most people probably don't know that women are in a better position than men when it comes to adapting to increased training volume. Men can lift heavier loads in short time frames, while women can execute more strength movements for more repetitions over a longer period than men.
The critical reasons for this are that women have a faster glucose uptake than men due to more estrogen and more type 1 muscle fibers, which means they might have the advantage of completing more endurance lifting styles.
In contrast, men have higher fasting blood glucose levels to lift heavier loads for fewer reps.
5) Women's Menstrual Cycles Can Alter Training:
For the women reading this that still have to contend with menstrual cycles, you may want to consider how you schedule your workout split.
According to this study, women may take longer to recover muscle damage due to resistance training during the menstrual cycle's luteal phase (last half). Along with that, other studies like this have suggested that it's probably beneficial to schedule your more frequent and intense training during the follicular phase (1st half) of the menstrual cycle.
To put this into practice, if you usually train 3 times per week, then you might be able to train 4 times in the follicular phase to take advantage of the quicker recovery times and more pronounced strength gains.
KEY TAKEAWAYS FOR WOMEN TO PROGRAM THE BEST WORKOUT SPLIT
Looking for a summary of the most important things for women to consider and how their training should differ from men's? Look no further - you've come to the right place!
|
Aspect |
Differences Between Women and Men |
|
Muscle Mass and Strength Gains (Short Term) |
Women show greater gains than men, particularly in upper body strength for young women. |
|
Strength and Muscle Gains |
Women tend to achieve slightly more gains in strength and muscle compared to men. |
|
Recovery Times |
Women generally experience shorter recovery times. |
|
Reps at Lower Percentage of 1RM |
Women can perform more repetitions at a lower percentage of their 1 Repetition Maximum (1RM). |
|
Response to Higher Loads in Mid-Rep Ranges |
Women seem to respond better to higher loads in mid-repetition ranges. |
|
Adjustment for Menstrual Cycles |
Women need to adjust workout splits to accommodate menstrual cycles, possibly increasing workload in the first half of the cycle. |
TIPS FOR PROGRAMMING THE BEST WORKOUTS FOR WOMEN
Below are two general rules that can help you create a workout split that will yield results.
Your end goals will determine how many reps and intensity level you do per exercise:
- Power & Strength: 1-6 reps @ 85% or more 1RM
- Hypertrophy (muscle gain): 6-12 reps @ 70-80% 1RM
- Endurance: 12-20+ reps @ 50-70% 1RM
Total weekly volume: 10-20 total sets per week per muscle group (*working sets, not including any warmups).
FAQs
Any remaining questions on the best workout plans for women? Let's answer them here!
WHAT'S THE BEST 2 DAY SPLIT FOR WOMEN?
If you can only fit 2 workout sessions into your weekly schedule, the best bet would be the full body split. You can hit the major muscle groups with decent volume to stay in shape and make a little progress by doing a full body routine twice a week.
WHAT'S THE BEST 3 DAY SPLIT FOR WOMEN?
The best 3 day split for women would probably be the full-body split once again. If you're able to hit a full-body workout three times a week, you can burn some serious calories while toning and shaping your muscle.
WHAT'S THE BEST 4 DAY SPLIT FOR WOMEN?
The best 4 day split for women is the upper lower or push-pull split. Using either of these splits enables you to get adequate training volume to achieve your goals at a faster rate.
WHAT'S THE BEST 5 DAY SPLIT FOR WOMEN?
The best 5 day split for women is the upper-lower split. We think this might be great for women who want to get an extra lower body workout weekly to build and shape the more popular feminine body parts.
WHAT'S THE BEST 6 DAY SPLIT FOR WOMEN?
The best 6 day workout plan for women is the upper lower or the push-pull split. If you have the energy, schedule, and motivation that allows you to get to the gym 6 days a week, then you can't go wrong with either of these splits. You will have at least 24 hours of rest between sessions that target the same muscles. Quality sleep and proper diet become even more important if you're working out this much.
In addition, as research shows that an emphasis on regular exercise can help prevent breast cancer, a 6-day split is a great way to ensure you're getting in enough weekly activity.
HOW CAN WOMEN GET LEAN?
Often, we tend to overcomplicate the process of staying in shape. However, there are a few basic tenets to follow if you want to stay lean and avoid falling into the trap of becoming part of the discouraging statistics.
Here are a few steps you should take if you want to stay or become healthy.
- Follow one of the best workout splits for women laid out for your above.
- If you don't want to follow a workout split, then you should still try to get in 2-3 days of resistance training weekly.
- Determine your TDEE (total daily energy expenditure), then try to eat roughly the same number of calories so that you're not constantly eating a surplus of calories.
- Drink more water.
- Eat more protein, aim for .5-.8 grams per pound of body weight (more if you want to build muscle).
- Walk more, try to get 5-8000 steps in daily.
- Do cardio, preferably 2-3 HIIT sessions of 20-30 minutes, to save time and get the benefits of EPOC (Excess Post Oxygen Consumption).
Pick The Best Women's Workout Routine For Your Goals
To all the women out there, whichever workout routine you choose, it all comes down to your effort, technique, diet, and sleep for you to see actual progress. It's also essential that you pick a split that is best suited to your goals and lifestyle.
Nothing worth it in life comes easy, so if you're a newcomer to fitness or you've been working out for a while without seeing results, try out one of the 3 best workout splits for women above. With some hard work and focus on progressive overload, you'll be building serious muscle in no time!
Looking for more great routines, ladies? Check out the Best Workout Programs For Women! Interested in learning more about the science behind muscle building? Head to our article on How To Build Muscle For Women Explained.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
3 Responses
Kirsten @ SET FOR SET
Hi @MICHELLE! So happy to hear you are getting into weight lifting! You can definitely go for walks on your off days. It’s good for your body to get movement every day – even on rest days! Just keep it more of a low intensity on rest days so you aren’t overdoing it.
Michelle Jefferson
This was so helpful. I know nothing about weightlifting, however, I been trying to get into it for the past month. I started going to the gym a month ago, but I feel like I’m not sure if I’m doing things right. After reading this I plan to do the full body 3 day workout. I was wondering, if it’s ok to go on mile walks on my rest days, or should I rest my body completely?
Max
G’day team- feedback for the author (who wasn’t listed)
Good article thanks. A lot of the exercise names went over my head- in my defence I’m a gym loather (prefer outdoor exercise and full body weight stuff eg rock climbing running etc). Had to stay fit for both my life and also my job.
But I’ve got an Exercise Physiologist supervising 2 × 30min gym sesh a week doing weight “stuff”. (Diamond bar deadlifts is about the only words I remember.) Too many injuries and rehab required to be unsupervised. I do treadmill HIIT afterwards- 2 × 30min. I also do pilates with a physiotherapist 1hr a week and it hurts a LOT (could double for the Rock if he wasn’t glow in the dark whitefella). I like my EP’s gym because there are old guys who prop their walking sticks against equipment to do their exercises. It’s very different to the gyms I’ve used in the past…
We talk about technical stuff like the articles you’ve linked. And I ask about changing things up- right now we’re looking at high reps instead of the 3 × 10 stuff. Mostly because I can’t count and keep going until told to stop.
Thank you so much for the more technical references. I can ask now about other training ideas. (And sound knowledgeable- until they realise it’s from your blog hahaha!)
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Kirsten Yovino
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