Weekly Gym Training Routine for Women

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Are you looking for a way to tone your muscles without exhausting or injuring yourself? Here we present a simple and effective weekly toning routine for women. The main objective of this routine is to tone the entire body and promote hypertrophy, meaning gaining muscle mass by working different muscle groups each day using weights or the body’s natural weight.

Keys to Success

You will notice results more quickly if you follow a varied and healthy diet, an active lifestyle, and adequate hydration. If your goal is to tone and lose weight, focusing your efforts on cardio complemented with a balanced diet will be essential.

Below we present a proposed routine that you can follow throughout the week.

Weekly Gym Routine for Women

During this five-day routine (with two rest days), we will work on different muscle groups each day. Basic exercises involve more repetitions, but they can be adjusted according to your ability.

Day 1: Legs and Glutes

  • Weighted Squats: 3 sets x 12 repetitions (You can use dumbbells, barbells, kettlebells…)
  • Abductions: 3 sets x 15 repetitions
  • Dumbbell Lunges: 4 sets x 12 reps
  • Seated or lying Leg Curls: 3 sets x 15 reps
  • Standing Cable Hip Abductions: 4 sets x 12 reps

Day 2: Back and Abs

  • Plank: 3 sets x 30 seconds
  • Seated Rows: 3-4 sets x 12 repetitions
  • Superman Plank: 3 sets x 30 seconds
  • Lat Pulldowns: 3-4 sets x 12 repetitions
  • Barbell Rows: 3 sets x 15 repetitions

Day 3: Chest, Shoulders, and Calves

  • Incline Press: 3 sets x 12 repetitions
  • Barbell Step-Ups: 4 sets x 15 repetitions
  • Military Press: 3 sets x 15 repetitions
  • Leg Press Extensions: 4 sets x 15 repetitions
  • Bench Press: 3 sets x 12 repetitions

Day 4: Hamstrings and Glutes

  • Barbell Deadlift: 3-4 sets x 15 repetitions
  • Hip Thrusts: 3 sets x 12 repetitions
  • Romanian Deadlifts: 3 sets x 12 repetitions
  • Lying Leg Curls: 3-4 sets x 15 repetitions
  • Bulgarian Split Squats: 3 sets x 12 repetitions

Day 5: Quadriceps and Arms

  • Squats: 3 sets x 15 repetitions
  • Abductions: 3 sets x 12 repetitions
  • Leg Extensions: 3 sets x 15 repetitions
  • Cable Tricep Extensions: 4 sets x 12 repetitions
  • Shoulder Press: 4 sets x 12 repetitions
  • Forearm Curls on Bench: 4 sets x 12 repetitions

Rest between sets: Typically, when there are sets with many repetitions, it’s recommended not to take too much rest time, with 1 or 2 minutes being sufficient. However, this also depends on the pace you’re maintaining and your capacity.

Cardio as an Extra

On days 1, 3, and 4, you can add cardiovascular exercises such as running on the treadmill (20 min), using the elliptical machine (15 min), jumping rope (15 min), or using the stationary bike (20 min). Remember to perform this activity after your workout routine to optimize your results.

Exercise Table for Toning for Women – 3 Days

If you prefer a 3-day routine, here’s a recommendation that includes a bit of cardio each day. Remember, these tables are meant to be flexible; you can adapt them to your needs and personal goals.

Day 1: MondayDay 2: WednesdayDay 3: Friday
Squats with weight 3×15 repIncline press 3×12 repAbductors 3×15 rep
Lateral lunges 3×10 repLeg press 3×15 repTriceps extensions 3×10 rep
Plank 30 secondsBench press 3×12 repShoulder press 3×10 rep
Chest pull 3×15 repDeadlift 3×15 repForearm bench 3×15 rep
Seated row 3×10 rep15″ treadmill20″ elliptical
Exercise chart to tone for women

Remember, the key to success is consistency. Performing this routine correctly and following a balanced diet will help tone your body in less time. Remember to invest just one hour a day, so it could be a good idea to complement the routine with everyday physical activities.