Fitness Workout for Women: How to Get Fit and Strong

Fitness Workout for Women: How to Get Fit and Strong

If you are a woman who wants to get fit and strong, you might be wondering what kind of workout program to follow. There are so many options out there, but not all of them are suitable for your goals, experience level, and preferences. In this article, we will give you some tips on how to choose a fitness workout for women that works for you, and we will also share a 12-week workout plan that you can try at home or at the gym.

How to Choose a Fitness Workout for Women

Before you start any fitness workout for women, you need to consider some factors that will affect your results and enjoyment. Here are some questions to ask yourself:

  • What is your fitness goal? Do you want to lose fat, build muscle, improve your health, or all of the above?
  • What is your current fitness level? Are you a beginner, intermediate, or advanced trainee?
  • What is your training style? Do you prefer lifting weights, doing bodyweight exercises, using machines, or doing cardio?
  • What equipment do you have access to? Do you have a gym membership, or do you work out at home with minimal or no equipment?
  • How much time do you have to work out? How many days per week can you commit to your fitness routine?

Depending on your answers to these questions, you can narrow down your options and find a fitness workout for women that suits your needs and preferences. For example, if you are a beginner who wants to lose fat and tone up your muscles, you might want to choose a full-body workout program that uses dumbbells and bodyweight exercises, and that includes some cardio sessions for extra calorie burning. If you are an intermediate or advanced trainee who wants to build muscle and strength, you might want to choose a split workout program that targets different muscle groups on different days, and that uses heavier weights and more challenging exercises.

A 12-Week Fitness Workout for Women

To give you an idea of what a fitness workout for women can look like, we have created a 12-week workout plan that you can follow along. This plan is based on the Muscle & Strength’s 12 Week Women’s Workout Program1, which is designed for any healthy woman who wants to transform her body through a good weight lifting program. The plan consists of five workouts per week: three lower body workouts that focus on your glutes and legs, and two upper body workouts that focus on your arms, back, chest, and shoulders. The plan also includes some optional cardio sessions that you can do either in the morning or after your workouts.

The plan uses a variety of exercises that target all the major muscle groups of your body, and that challenge you with different rep ranges and intensity techniques. The plan also allows you to adjust the weights and sets according to your progress and comfort level. The plan requires some basic equipment such as dumbbells, barbells, cables, machines, and a stationary bike. However, if you don’t have access to some of this equipment, you can substitute them with similar exercises that use what you have available.

Here is an overview of the 12-week fitness workout for women:

Monday - Legs & Glutes

Dumbbell Lunge2-312-15
Dumbbell Step Up2-312-15
Barbell Hip Thrust36-12
Glute Cable Kickback2-312-15
Cardio (optional)-15 min of HIIT on a Stationary Bike

Tuesday - Back & Arms

Pull Downs3-46-12
One Arm Dumbbell Row2-312-15
Seated Cable Row2-312-15
Dumbbell Curl (superset with Tricep Overhead Extension)312
Tricep Overhead Extension (superset with Dumbbell Curl)312
Cable Curl (superset with Cable Pressdown)315
Cable Pressdown (superset with Cable Curl)315
Cardio (optional)-30 mins of moderate intensity on the Stairmill

Wednesday - Legs & Glutes

Leg Press3-46-12
Romanian Deadlift2-312-15
Leg Curl2-312-15
Glute Bridge36-12
Lateral Band Walk2-312-15
Cardio (optional)-15 min of HIIT on a Stationary Bike

Thursday - Chest & Shoulders

Bench Press3-46-12
Incline Dumbbell Fly2-312-15
Cable Crossover2-312-15
Shoulder Press3-46-12
Lateral Raise2-312-15
Front Raise2-312-15
Cardio (optional)-30 mins of moderate intensity on the Stairmill

Friday - Legs & Arms

Lunge with Bicep Curl3-46-12
Squat with Shoulder Press2-312-15
Deadlift with Upright Row2-312-15
Hammer Curl (superset with Skullcrusher)312
Skullcrusher (superset with Hammer Curl)312
Reverse Curl (superset with Tricep Kickback)315
Tricep Kickback (superset with Reverse Curl)315
Cardio (optional)-15 min of HIIT on a Stationary Bike

Saturday - Abs/Rest

Plank3Hold for as long as possible
Side Plank (each side)3Hold for as long as possible
Crunches (superset with Leg Raises)3As many as possible
Leg Raises (superset with Crunches)3As many as possible

Sunday - Abs/Rest

Bicycle Crunches3As many as possible
Russian Twist3As many as possible
Mountain Climbers (superset with V-Ups)3As many as possible
V-Ups (superset with Mountain Climbers)3As many as possible

Tips for Success

To get the most out of this fitness workout for women, here are some tips to follow:

  • Warm up before each workout with some dynamic stretches and light cardio to prepare your muscles and joints for the exercises.
  • Cool down after each workout with some static stretches and deep breathing to relax your muscles and prevent soreness.
  • Drink plenty of water before, during, and after your workouts to stay hydrated and prevent cramps.
  • Eat a balanced diet that provides enough protein, carbs, fats, vitamins, and minerals to support your muscle growth and recovery. You can also supplement your diet with some whey protein isolate, women’s multi, fish oil, and fat burner (optional) to enhance your results.
  • Track your progress by taking measurements, photos, and body fat percentage every few weeks. You can also use a fitness app or a journal to log your workouts and nutrition.
  • Rest and recover properly by getting enough sleep, managing your stress, and taking some days off from training. Your muscles grow when you rest, not when you work out.
  • Have fun and enjoy the process. Don’t compare yourself to others or be too hard on yourself. Celebrate your achievements and be proud of your efforts.


Fitness is not a one-size-fits-all thing. You need to find a fitness workout for women that works for you and your goals. The plan we shared in this article is just one example of what you can do, but you can always modify it or try something else if you want. The most important thing is to be consistent, challenge yourself, and have fun. Remember, fitness is a journey, not a destination. You are already amazing, but you can always become even more amazing. Good luck!

No comments

Note: Only a member of this blog may post a comment.

Powered by Blogger.