Workouts for Women: The Information Ladies Need to Know
As a certified strength coach and sports nutritionist, I want to clear up a common misconception about workouts for women right from the start. The idea that men and women need completely different training plans is a myth.
Honestly, the best workouts for men and women can be identical. The main difference is often just the amount of weight used, and that’s based on individual strength, not gender.
This guide will break down the science-backed information women need to train effectively, feel powerful, and achieve their health and fitness goals.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Myth Busted: Men and women can and should perform similar workouts. The fear of getting “bulky” is unfounded due to significant hormonal differences.
- Focus on Strength: Weight training is crucial and workouts for women are crucial. It boosts metabolism, increases bone density to help prevent osteoporosis, and improves overall body composition.
- Smart Training: Effective workouts for women often emphasize the lower body and glutes, not just for aesthetics but for building functional strength and stability.
- Consistency is Key: Results come from a consistent combination of a solid weight training program that uses progressive overload, supportive cardio, and a sound nutrition plan.
Where Workouts for Women Go Wrong
Many women miss out on the incredible benefits that come with weight training because of a few persistent myths. The biggest one? The fear that lifting weights will make them look “bulky.”
Let’s be clear, this is scientifically unlikely. Workouts for women will not make them look like men. The reason comes down to hormones. Men produce significantly more testosterone, the primary hormone responsible for large muscle growth. Research shows that men have about 15 to 20 times more testosterone than women. This hormonal difference makes it physiologically very difficult for women to build large, bulky muscles.
Instead of leading to bulk, a consistent weight training program helps women build lean muscle. This is key because muscle is more metabolically active than fat. Studies show that women who strength train 2-3 times a week can gain nearly two pounds of muscle while losing 3.5 pounds of fat in just two months. This lean muscle boosts your resting metabolism, helping you burn more calories all day long.
A successful fitness plan combines strength training with cardio and a solid nutrition plan. The results will come with dedication to all three elements.
Workouts for Women vs. Men Target Different Areas
While the fundamental exercises can be the same, training focus often differs between men and women based on their goals. Many men tend to prioritize upper body “mirror muscles,” like the chest and biceps.
Workouts for women, on the other hand, often place a greater emphasis on developing the lower body, particularly the glutes, quads, and hamstrings. This isn’t just about aesthetics; building a strong lower body provides a powerful foundation for overall fitness, improves posture, and increases functional strength for daily activities.
Renowned coach Bret Contreras, often called “The Glute Guy,” emphasizes that to develop the glutes effectively, you need to train all three muscles in the area: the gluteus maximus, medius, and minimus. Focusing on compound movements that hit these muscles is the key to building both strength and shape.
Workouts for Women You Can Try
The following workouts for women are designed to align with the common goals of many active women, focusing on building a strong and functional lower body. Remember to prioritize proper form and challenge yourself with a principle called progressive overload, which means gradually increasing the weight, reps, or intensity over time to keep making progress. If you are pregnant, please consult our separate article on workouts for pregnant women for specialized guidance.
1. Courtney King’s Booty Blaster
Courtney King is an IFBB Professional Bikini competitor and a former Ms. Bikini Olympia winner, so it’s safe to say she knows how to build an award-winning physique. We trust her workouts for women to be highly effective.
This routine is designed as a fast-paced superset workout for women. You’ll move from one exercise directly to the next with minimal rest, which keeps your heart rate elevated to maximize calorie burn. If needed, you can rest up to 90 seconds between each superset pairing. For an exercise like the Cable Glute Kickback, a pro-tip is to pause and squeeze at the peak of the contraction for a full second to ensure maximum muscle activation.
| Exercise | Sets | Reps |
| 1a. Single Leg Deadlift | 3 | 10 |
| 1b. Goblet Squat | 3 | 10 |
| 2a. Hyperextension | 3 | 15 |
| 2b. Reverse Hack Squat | 3 | 12 |
| 3a. Cable Glute Kickback | 3 | 10 per leg |
| 3b. Stiff Legged Deadlift | 3 | 15 |
| 4a. Bodyweight Hip Thrust | 3 | 10 |
| 4b. Single Leg Bodyweight Hip Thrust | 3 | 5 per leg |
2. Stability Ball Lower Body Workout
One of the best things about this workout is its accessibility. All you need is a stability ball, making it a perfect routine to do in the privacy of your own home. When choosing a ball, look for a high-quality, burst-resistant model like the TheraBand Pro Series or Gaiam Total Body Balance Ball for safety and durability.
This workout for women is structured as a circuit. You will perform each exercise one after another with minimal rest. Once you complete the full circuit, repeat it for a total of 4-5 rounds. For the Bulgarian Split Squat, you can shift the focus of the exercise with a small tweak: place your front foot further out and lean your torso forward to target the glutes more, or keep your foot closer and your torso upright to emphasize the quads.
| Exercise | Sets | Reps |
| Bulgarian Split Squat | 4-5 | 10-12 (each leg) |
| Side Lunge | 4-5 | 10-12 (each leg) |
| Reverse Hyperextension | 4-5 | 15 |
| Single-Leg Glute Bridge | 4-5 | 10-12 (each leg) |
| Hip Thrust | 4-5 | 15 |
3. Carrie Underwood’s Kickin’ It in the Sticks Jump Rope Workout
Country music superstar Carrie Underwood is famous for her powerful voice and her incredibly toned legs. When she’s short on time, this jump rope circuit is one of her go-to workouts. It’s a fantastic example of how effective simple equipment can be.
Jumping rope is one of the most efficient cardio exercises available, capable of burning over 200 calories in just 15 minutes for many people. For a workout like this, using a quality rope system like Crossrope can make a difference. Their interchangeable weighted ropes can add a new level of challenge to both your cardio and upper body engagement.
To complete this particular workout for women, start at the top of the list and work your way down. Move quickly from one exercise to the next, taking rests only when you absolutely need them.
| Exercise | Reps |
| Jump Rope | 100 |
| Bodyweight Squats | 40 |
| Jump Rope | 75 |
| Mountain Climbers | 30 |
| Jump Rope | 50 |
| Sit-Ups | 20 |
| Jump Rope | 25 |
| Pull-Ups | 10 |
| Double Unders | 10 |
| Pushups | 5 |
Workouts for Women FAQs
How many times a week should women lift weights?
For most women, aiming for 2-4 strength training sessions per week is a great target. The American Council on Exercise (ACE) recommends at least two total-body strength training sessions per week for general health. If your goal is significant muscle growth or strength gain, 3-4 sessions will yield better results, allowing you to focus on different muscle groups or movements each day.
Will lifting weights make me bulky?
This is the most common myth, and the answer is no. As mentioned earlier, women produce only a fraction of the testosterone that men do, which is the key hormone for building large muscle mass. Consistent weight training and specific workouts for women will help you build lean, toned muscle that increases your metabolism and creates a strong, athletic physique, not a bulky one.
What kind of cardio is best for fat loss?
Both High-Intensity Interval Training (HIIT) and steady-state cardio can be effective. HIIT, like the jump rope workout above, involves short bursts of all-out effort followed by brief recovery periods. It’s extremely time-efficient and keeps your metabolism elevated post-workout. Steady-state cardio, like a brisk walk or jog, is less intense but can be done for longer periods and is great for recovery and overall cardiovascular health.
How important is nutrition for seeing results?
Nutrition is absolutely critical. You can’t out-train a poor diet. To support your workouts for women and build lean muscle, focus on a balanced intake of protein, healthy fats, and complex carbohydrates. A meta-analysis shows that a protein target of 1.6-2.0 grams per kilogram of body weight is ideal for maximizing strength gains. Proper nutrition fuels your body, repairs muscle tissue, and is essential for achieving the results you work hard for in the gym.
References:
- Seguin, R. A., et al. (2013). Strength training improves body image and physical activity behaviors among middle and older rural women. Journal of Extension. 51(4), 4FEA2.
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