Creating a workout plan for women is quite difficult. This is especially true if you are just getting started. This is why we will explain how to create a workout plan for women in full detail!
We will get into the different types of exercises you can include in your routine before showing you how to create a workout plan for women. We will even include an example beginner workout for women at home. We know how busy life can get! However, it is always important to make time for regular exercise!
Types of exercises
According to the Harvard Medical School, there are four most important types of exercise. Let’s get into them before moving on to showing you how to create a workout plan for women!
The first type of exercise speeds up your breathing and heart rate. It is extremely valuable for many different functions of the body. You can also compare this section with cardio training, such as running or cycling! This is great for a workout plan for women.
Aerobic exercise allows your lungs and heart to increase their stamina and endurance. In addition, it also allows the blood vessel walls to relax. Furthermore, this type of exercise lowers your blood pressure and blood sugar levels, as well as burns body fat. Reducing inflammation, boosting mood and raising the healthy type of cholesterol are also benefits of aerobic exercise!
You should implement around 150 minutes a week on this set of training. At best at moderate intensity!
Great options here are swimming, jogging, brisk walking, step aerobics or dancing!
This is definitely a must in a workout plan for women! Humans lose muscle mass as they get older. This is why it is important to continue to train them as early as possible.
Contrary to popular belief, muscle training does more than simply increase one’s strength. Other benefits of muscle training include the stimulation of bone growth, weight control, as well as stress and pain reduction. In addition, it also lowers blood sugar levels, improves posture and balance.
The best thing to do is incorporate strength training for about 3 times a week. You can do this at home or at the gym - that is completely up to you! You can opt for using weights, or simply use your own body weight. There are many different exercises you can do here!
Great examples of muscle training with your own body weight are push-ups, lunges, and squats. Different options for equipment include weight machines, a band or weights, such as dumbbells.
Stretching is important in a workout plan for women as it helps you remain flexible. This is something many of us do not realize is necessary. This is because our muscles are highly flexible when we are younger. However, this changes drastically as we age. In fact, our muscles and tendons begin to shorten and lose functionality as we get older. In turn, the risk for different kinds of pain and injuries increases as well. This includes muscle pain, damage, and cramps. In addition, we may also experience falling, joint pain, and strains. We will even feel those daily activities, which we took for granted, slowly becoming more difficult.
If you stretch your body regularly, you will make sure to stay flexible. This highly reduces the risk of pains and injuries. At best, look to stretch daily if possible. At the very least though, you should do so 4 times a week.
Make sure to begin with dynamic stretches first. You need to warm up your body before beginning. Those are different repetitive motions that you can do. Only then should you start with static stretches. Static stretches are those where you hold a stretching position for about a minute.
Important to note here is also that you should not stretch up to the point of pain. That will be counterproductive. Your muscles will tighten instead of stretching if you do so!
This is important once again as you age. Being in balance allows you to be steadier on your feet. It also decreases the risk of falling!
As we age, we begin to slowly lose our balance. This is because our systems which are responsible for our balance begin to deteriorate. This includes our inner ear, legs, joints, and vision. This is why many sports centers target that the elderly has so many balance training.
If you are unsure on your current level of balance, you can always opt to visit a physical therapist. They will be able to point out your weaknesses and tell you which exercises to do. If you are someone who seems to lose balance often, this may be a good option!
Great exercises for your balance include walking from heel to toe, or even simply standing on one of your feet. At best, do both with your eyes closed!
You can also test your joint flexibility by walking on uneven surfaces. This will also strengthen your leg muscles and increase your balance. However, make sure to consult with a professional. Depending on the situation, some exercises may not be the right ones for you!
The importance of warming up
Before we get into how to create a workout plan for women, we wanted to remind you how important it is to warm up. This is extremely important before doing any type of physical activity. Warming up will highly decrease the risk of pains and injuries.
In addition, take your time when beginning with these exercises. This is even more important when you are a beginner. Slowly increase the intensity rather than go full force immediately. You need to allow your muscles and joints to get used to the physical activity. Especially if you have not done so for a longer period of time!
If you would like to know more about the best pre-workouts for women and how to warm up properly, click here!
How to make a workout plan
So, how to make a work out plan? There are a few questions that you need to answer before beginning to create a workout plan for women!
Workout plan for women - Step 1: Determine your goal
First of all, what is your goal? Do you want to lose weight? Do you want to increase muscle mass? Or would you simply like to get back to a workout routine to live healthier?
Workout plan for women - Step 2: What are you doing currently?
After you have answered this question, directly answer the next as well!
What kind of workout are you doing now? Is it helping you achieve your goal? If so, fantastic! This means that you should definitely continue doing so! You could also increase the time and intensity if you feel that you are ready! If it does not work out for you, definitely look to modify the routine or replace it fully!
Workout plan for women - Step 3: The external factors
You need to create a workout plan for women which also fits your life. This means that you should take the amount of time you have available for exercises into account. If you are a busy businesswoman or have triplets at home, you may only have 30 minutes available. That is absolutely fine, but the workout plan for women should be realistic!
Workout plan for women - Step 4: The choice of exercises
This is usually where many get stuck. Especially those who are only beginning to add regular exercise into their routine. This is because many people truly complicate this step. At this point we also mean professionals. Instead of keeping it simple, they try to have a specific exercise for each muscle type and so on. Instead, you could also opt for a “1-exercise-fits-most” version. This means that about a hand full of different exercises are more than enough.
Workout plan for women - Step 5: How about sets and repetitions?
This is a fairly easy one to answer: as many as you can! It is always better to opt for lower amounts of repetitions and more sets. We recommend beginning with around 8 repetitions and 3 sets. Slowly increase as you get more confident and fitter!
Between each set, you should wait at least a minute. However, if you have just done high-intensity strength training, we advise waiting at least 3 minutes between each set.
Workout plan for women - Step 6: How long should I exercise?
This goes back to step 3. You should exercise as much as possible with the amount of time that you have. However, the optimal amount of time to exercise per day would be between 30 minutes and an hour. This is especially true if your aim is to lose weight or live a healthier lifestyle!
Workout plan for women - BONUS TIP
Keep track of your progress! It is extremely important for you to be able to see the progress that you are making. This way you will also be able to know when you should increase the intensity and time. You will know how to tone your body the longer you do it! Everybody is different in that! This will also lead to a big confidence boost!
Beginner workout for women
Especially for those who are just starting out, creating a workout plan for women may be extremely difficult. This is why we will give you a beginner workout for women. This will show you how to tone your body. Do this routine for about 4 weeks and when you feel confident enough, you can take yourself to the next level! Do so, for example, by adding variations or additional sets and repetitions. Either way, we hope that you enjoy our beginner workout for women!
Do these exercises below at least 3 times and rest in between for about a minute!
- Warm up your whole body: include stretching, mild cardio, and remember to slowly increase intensity!
- Bicep curls: Do these for half a minute. Make sure to keep your upper arms on one point and have your elbows close to you. Also, breathe out when you lift the weights.
- Jump rope: do this for about a minute. Remember to only turn the rope with your wrists and not your hand!
- Half squat jab cross: Do these for about 45 seconds. Begin with your feet shoulder-width apart. Also, your knees should be slightly bent and your hips and lower back as well. Your arms should be raised. Move one arm out as if you were punching and then rapidly switch between arms.
- Tricep extensions: Do these for 30 seconds. Lift your arms above your head and then slowly bring the dumbbells down. Make sure to only use your forearms.
- Lateral raise: Do these for 30 seconds. While holding the dumbbells, lift your arms to the sides and hold on shoulder height.
- Front raise: Also do these for 30 seconds. Lift a dumbbell at a time. Make sure your palms are facing downward and only lift the arm until it is parallel to the floor.
- Split squat press: Do these for 20 seconds. This exercise combines split squats and shoulder press for the ultimate exercise!
- Inchworm: Do these for 45 seconds. Whilst bending over, maintain your legs straight and move with your hands away from your body as much as possible.
- Thrusters: Do these for 30 seconds. Hold the weights in front of your shoulders. Then, squat and stretch your arms as you move back up!
- Arm swings: Do these for 45 seconds. Cross over your arms on your chest and then rapidly lift them back up as far as possible.
- Lying tricep extensions: Do these for 30 seconds. Here, lie on your back. Stretch your arms towards the front of your shoulders. Do not move the upper arms. Make sure to bend your elbows until the weights are at the height of your ears.
Exercise and sleep
Sleep is extremely important for those seeking to live a healthy life. And exercise aids in having a high-quality sleep. However, you will also need the right mattress to get the best out of your sleep.
Vita Talalay latex mattresses are the healthy choice. They have numerous health benefits, and have also been proven to be healthy for the environment.
If you are looking for additional information of Vita Talalay latex mattresses, simply click here!