Why let the men have all the fun in the gym? Females can also create sculpted bodies and toned muscles. This training guide was made to encourage women to either start their fitness journey or take it to a whole new level. If this sounds like you, here’s a women’s workout plan for you to follow.
Why Start Weight Training
If you are going to the gym to maintain your feminine form, you might wonder why you need to start lifting weights. After all, you don’t want to have huge hulking muscles. Don’t worry, due to hormonal differences between the genders, it will take years of dedicated training to create that type of body.
But lifting weights will create a huge benefit. You’ll be able to increase your lean muscle mass. This will increase muscle tone in your arms. But, more importantly, it will help you lose weight. The more muscle you have, the more calories you will be burning, even if you are just sitting on the couch. That’s why lifting weights can be one of the best ways to lose weight.
Elements of Your Training Program
We’ll talk about how you can structure your training program in more detail later. But there are a few elements that you will need to include. These are:
- Warm-up. This gets the blood flowing to your muscles, helping to prevent injuries. It’s best to use a foam roller or stretches to do this.
- Activation set. This is designed to help you improve your speed and agility. Try to pick an activity you can do for 20 reps without getting too fatigued.
- Primary movement. This should be targeting the muscle group that you want to activate. Aim for five sets, each with five reps. Try to use weights that will pose a challenge.
- Assistance sets. Aim for between eight to 12 reps. While you don’t need to use heavy weights, you should be feeling some resistance. You should be able to do this fairly quickly.
- When you are lifting weights, you should only need around 20 minutes of cardio. On other days, you should aim for around 30 to 50 minutes. It doesn’t matter which machine you are using.
Example Exercises
Now that you know how to construct your routine, it’s time to look at the type of exercises you should be performing. The good news is that there are a lot of options you can explore, depending on the type of muscle group you want to target. Let’s look at some examples.
Compound Exercises
These will require you to work multiple muscle groups at the same time. This is a good way to build lean muscle while burning calories. Some of the best examples of compound exercises are:
- Squats
- Pull-ups
- Deadlifts
- Push-ups
- Lunges
- Dips
Accessory Exercises
After you have completed your compound exercises, it’s time to move on to the accessory lifts. Unlike compound exercises, which target multiple areas, accessory exercises will only impact one particular muscle group. This will help you add muscle tone and improve your aesthetics. There are many types of accessory exercises you can try including:
- Bicep curls
- Front raise
- Leg extensions
- Leg curls
Cardio
The final crucial part of your women’s workout plan is cardio. There are a few ways you can incorporate this, depending on what you like in the gym. Some people enjoy High-Intensity Interval Training (HIIT). This means that you will need to push yourself as hard as possible for 30 seconds. Then give yourself a minute of rest. Repeat the process for 20 to 30 minutes.
The alternative to this approach is Low Steady State (LSS). In this case, you will need to maintain a steady speed on the cardio machine. Keep this going for around 30 minutes. Though this isn’t the most effective way of burning weight, it won’t take a huge toll on your body.
Thirdly, you might want to consider endurance training. This works best when you are trying to achieve a goal. For example, you might want to build your stamina to allow you to take on a 5km run. Usually, this will require a higher mix of cardio to weight training.
Building Your Workout Plan
The next thing to consider is what your workout plan is going to look like. This will depend on you. How hard do you want to push yourself initially? What areas do you want to target? Here are some things you should keep in mind when developing this plan.
How Many Sets and Reps?
One of the first things to decide is how many sets and reps you want to target. In many cases, you will have to try for three to four sets, each consisting of eight to 12 reps. This will allow you to push yourself with a heavier weight.
One of the most common mistakes that beginners make is trying to add too much weight to the bar, to grow muscle mass fast. But this is a mistake. Your body isn’t prepared and you will usually end up hurting yourself. If you are starting to lose your form towards the end of the set, you will need to reduce the amount of weight you are lifting.
Rest Time
How much rest you are giving yourself will depend on the type of muscle you want to build. If you are planning on working your cardiovascular system, you will need to give yourself around 30 to 45 seconds between each set. But if you are just new to following a women’s workout plan, you might want to allow one to two minutes. This will give you plenty of time to recover.
Progressive Overload
One of the most important concepts that you need to master to be successful in the gym is progressive overload. You need to keep challenging your muscles, pushing yourself further. Once you are comfortable, it’s time to increase the amount of weight you are lifting. This should happen gradually. As you grow stronger, you will need to lift heavier weights to keep challenging yourself.
Other Elements to Consider
Making a women’s workout plan is about more than getting the right mix of exercises. There are a few other elements you will have to consider. For example, you will need to think about your nutrition. If you want to lose weight, you will need to go on a diet. Focus on the number of calories you are taking in. Remember, to lose weight you need to burn more calories than you are eating.
You also need to make sure that you are taking in the right mix of nutrients. You’ll need protein, to allow you to build muscle. Aim for one gram of protein for every pound of body weight. It’s also important to get carbohydrates. These give your body the fuel it needs to perform.
If you want to see results quickly, you can take the female muscle-building supplement stack from Crazy Mass. This contains legal alternatives to Anavar, Clenbuterol, and Winstrol. These are designed to help you lose weight while gaining muscle. They use all-natural ingredients and the supplements are regulated by the FDA, so they are safe for you to take.
Conclusion
Through a combination of weight training and cardio, you can achieve the stunning body of your dreams. You’ll be able to lose weight and start slimming down. Before you know it, you’ll have toned arms and legs. Thanks to compound exercises, you will begin to develop a six-pack. So, if you are ready to love what you see when you look in the mirror, it’s time to put this training guide into action.
Gary David is the founder and CEO of CrazyMass, one of the nation’s leading supplement companies. Before starting CrazyMass in 2006, Gary was a bodybuilder and personal trainer for several gyms throughout Northwest Michigan, helping clients meet their fitness goals. Gary happily worked in this profession for over 15 years. He saw that most weight gaining products to increase muscle were made with ingredients that were dangerous or of poor quality. He knew there was a safer and healthier way to do this, so he created a special blend of herbs, amino acids, and nutrients to help bodybuilders slim down and gain muscle.
Although Gary no longer participates in bodybuilding competitions, he continues to be involved in the community, helping others prep for shows and attending events where he can advertise CrazyMass products. When Gary isn’t working long hours, he likes to spend his time working out at the gym, boating on Lake Michigan, traveling the trails around Northern Michigan by four-wheeler, and spending time with his family. He also loves to take a yearly trip to Europe with his wife and children.
