The Ultimate Full Body Workout For Women

Ladies, no matter whether you are juggling a profession, school, kids, social life, or some combination of the entire above, life can get hectic. And when it does, the very first thing that could be easy to toss aside is your workout routine.

But, sacrificing your time within the gym can take a toll in your mental and physical health. So as a substitute of giving it up entirely, why not only consolidate your workouts so you’ll be able to get the identical results while not having to be within the gym 6 days per week?

And in case you’re wondering go about it, that is where I are available in to assist! You may get essentially the most out of your gym time with a full-body workout routine. In this text, I’ll go over one of the best full-body workouts and advantages, together with essential programming suggestions.

Table of Contents:

• What Is A Full Body Workout?
• The Best Full Body Workouts For Women
• Programming Suggestions For Full Body Workouts For Women
• 3 Advantages of Full Body Workouts For Women
• Training Variables For Women’s Workouts

What Is A Full Body Workout?

A full-body workout routine involves training every muscle group in a single session. To match, other workout routines are likely to deal with specific muscle groups or movement patterns, similar to a lower body and upper body split, a push-pull split, or pairing body groups, like in a chest and shoulders workout.

In a full-body workout program, you simply do 1 or 2 exercises per body part every session. While that will not be as many reps and sets per muscle as you are used to, over your complete week, your reps per muscle group add up.

Full body workouts are likely to focus more on compound lifts while using supersets to maximise time with accessory work.

The Best Full Body Gym Workout Plan For Women

Here’s your 3-day full-body workout for girls. This system is designed to be run on non-consecutive days. Stay tuned after the workouts for programming suggestions that can aid you get essentially the most out of your routine.

Note: The exercises labeled as “superset” indicate those exercises are a superset, where two exercises are performed back-to-back without rest.

Session 1:

Session 2:

Session 3:

Note: You’ve got the choice to decide on either the Split Squat or Bulgarian Split Squat for that specific exercise.

Bonus Core Workout:

Programming Suggestions For A Full Body Workout For Women

In my skilled experience, when using a full-body workout, one of the best training frequency is 3 days per week. This is applicable to each men and girls, so there’s not much difference between a person’s full-body workout and a full-body workout for girls.

For those who had 4 days to coach, a full body workout could be an excessive amount of, so you would be higher off using a 4-day workout split as a substitute.

Then again, while you could possibly see progress training two days per week, that third day makes a large difference. For those who can, train for 3 days as a substitute of two for optimum gains.

What Is The Best Rep Scheme For Women?

Identical to men, women need to make use of your complete rep scheme. This implies your program should use low rep, heavy weight strength training workouts in addition to a rep scheme for constructing muscle. The primary difference is how heavy it’s best to go.

Women can definitely lift heavy triples and even singles. Nonetheless, some women hesitate to lift this heavy, so if that is the case for you, 85% for a 6RM is an adequate load to elicit strength gains. This rep scheme will apply to your 1 or 2 big exercises per session.

After those, you may use more reps and moderate loads to stimulate muscle growth and a balanced physique.

How To Progress On This Full Body Workout Plan

You’ll use the concept of progressive overload with this program, just like several other program. On your heavier exercises, your primary goal will probably be so as to add a small amount of weight weekly.

For all of your other exercises, you’ll use RPE to extend the variety of reps and weight. RPE stands for “rate of perceived exertion” and easily enables you to judge how hard an exercise is, with 1 being very easy and 10 being your absolute max.

These exercises may have a rep range, so that you will use a weight that lets you perform reps inside that range on the prescribed RPE. When you’re capable of comfortably use a weight on the upper end of the rep scheme, you’ll add a small amount of weight, which is able to cause you to do a lower amount of reps. You then proceed until you get to the upper end and repeat.

Don’t stress these exercises an excessive amount of so long as you add weight and do more reps.

Proceed doing this for so long as you’ll be able to. Once your lifts begin to stall, you’ll be able to then start substituting exercises. By this, I mean changing your exercises to at least one that uses the same movement pattern. As an example:

• As an alternative of the seated dumbbell shoulder press, perform the standing military shoulder press.
• Slightly than the incline bench press, perform the incline dumbbell press.
• Instead of the seated row, perform the bent-over row.

Use the workout plan I’ve provided as a template after which alter exercises when needed. Further, you can too alter the rep scheme.

3 Advantages Of Full Body Workouts

Using a full body workout plan provides a ton of advantages for literally anyone, but especially for girls. Listed here are a few of the top reasons I like full-body workout plans.

1) It Provides Plenty Of Training For Muscle Growth And Strength.

One of the damaging ideas that persist within the fitness industry is needing to work out 5-6 days per week to see progress. Mainly, the more, the higher. This could deter some from trying a 3-day workout split, but trust me once I say, it’s enough volume to construct lean muscle.

While a minimal amount of coaching is required, there’s also a maximum. The issue is that almost all persons are unaware they’re pushing the utmost limit and never giving themselves enough time for recovery.

The reality is that almost all people’s training could be optimized by less training. And to be clear, training less is not about doing the least possible since you’re lazy. It’s about optimizing your training for one of the best results while managing your life. Take into accout that many professional lifters only lift 3-4 days per week.

2) Full Body Workouts For Women Optimize Recovery.

To optimize your weight training, there are two variables you must consider: your actual training and workout and muscle recovery. And yes, they’re equally as necessary.

As I discussed above, many trainees think that they’ll train and train and train and be fantastic. But that is not the case. While our bodies will adapt to training, they’ll only grow muscle by increasing the workout intensity by a small amount over time.

Once you train an excessive amount of, your body is essentially in a perpetual state of being broken down and isn’t capable of progress.

With a 3-day week full body workout, you do not really want to fret about getting enough recovery because it’s roughly guaranteed. This implies you’ll be able to make sure that each training session could be done with full intensity.

3) Full Body Workouts Cut Out The Fluff.

Too many workout programs lately have waaaay an excessive amount of fluff in them. By fluff, I mean exercises which might be there to kill time quite than actually produce meaningful results. For those who’re doing 10+ exercises a day that include 3 variations of arm curls, you are likely guilty of this.

Nonetheless, full body workouts cut out the entire junk and follow essentially the most efficient exercises. In other words, you make every minute within the gym count quite than doing exercises because you’ve got this sense you must be within the gym for a specific amount of time.

Special Variables Specific To A Full Body Workout For Women

First things first: I all the time wish to preface that, while men and girls have obvious physiological differences, they do not affect training much. Which means overall workouts must be relatively similar.

Nonetheless, there are a number of physical differences between men’s and girls’s bodies, meaning that there are a number of adjustments women could make to make sure they get essentially the most out of their routine.

These are a few of a very powerful areas to deal with in a women’s workout routine.

1) Include Hamstring Strength Training Exercises:

For those who’re a lady and have been in sports for any time, you’re probably aware that you just are more susceptible to knee injuries, including ACL tears. While we all know this happens, sports researchers and physicians aren’t entirely sure why. While we will not pinpoint exactly why that is the case, one in every of the more likely causes is weak hamstrings.

Sports researchers have begun to find that ladies with ACL injuries are likely to have high levels of muscle activation of their quadriceps paired with low muscle activation of their hamstrings¹. This causes a form of tugging on the kneecap, which leads to injuries.

This makes hamstring exercises a specific focus area for girls to make sure adequate training and stop injury.

2) Train The Glutes And Thighs:

During gym workouts, many ladies like to attempt to drop some pounds and construct muscle of their glutes and thighs.

Whether it’s to construct or tone muscle, targeting glutes and thighs, together with abs, are probably the realm of biggest concern. That is why I gave this area a bit of special attention in my program. Notice I said “little,” as we’d like to deal with all other muscle groups as well.

3) Don’t Neglect Upper Body Work:

In relation to strength levels between the sexes, women who train are likely to have similar relative strength numbers to men, especially within the lower body. For instance, a lady can typically squat her body weight just as easily as a person.

Nonetheless, after we compare upper body strength, how often do you see women doing pull-ups and benching their body weight? Not nearly as often as you see men, which is unlucky. You have this, ladies!

Many ladies minimize their upper body training, but they shouldn’t. Remember, we’re talking a couple of full-body workout routine, so we will not neglect the upper half. And doing upper body work doesn’t suggest just triceps kickbacks. Add in those presses and rows.

4) Incorporate Load Bearing Exercises For Bone Strength:

Another excuse big compound exercises are vital for a lady’s full-body workout routine is bone health. While everyone seems to be susceptible to developing osteoporosis as they age, this condition is significantly higher in women.

Despite the fact that it normally doesn’t set in until after age 55 or older, that doesn’t suggest you wait until 55 to deal with it. As an alternative, spend time once you’re younger strengthening your bones to lower your risk. Luckily, this is feasible with weight training you select the proper exercises.

Our bones develop in a really similar manner to our muscles. Once they experience a heavy resistance, little micro breaks occur. With rest (which you will get loads of with a full body workout!) and proper nutrition, these breaks are filled in, creating larger and stronger bones.

For this to occur, you need to use load-bearing exercises. These are exercises when the load is directed into the bone in a straight line. For instance, a leg extension has the load at the top of the leg and is directed perpendicular to the leg. Nonetheless, with a back squat or leg press, the resistance goes straight into the bone.

Full Body Workout For Women: Key Takeaways

Sometimes wrongly described as a beginner’s routine, a full body workout for girls is anything but!

It really works for beginner, intermediate, and advanced trainees. It’s as hard as you make it. Use a combination of weights and rep ranges, and push yourself, knowing you’ll need a good amount of rest in between gym sessions.

Irrespective of how busy you’re, find time for this routine. It would get you where you should go while keeping you feeling great.