Workout Plans for Women

If you have been working out, but the desired goals still remain a distant dream, then it is time for you to change your workout plan. When you choose a workout plan, it is important you keep your goals in mind. Every exercise in the workout plan has its own purpose. You should know the purpose of each of the exercise, before you include it in workout plans. This article will exclusively deal with workout plans for women. We will see workout plans with different purposes.

Workout Routines for Women

Most women cringe when they see that a workout plan for a woman has weight training, because they are of the opinion, that weight training will make them look bulky. However, this is a misconception which women need to come out of.

Weight Loss Workout Plan
No matter how many workout plans you try to lose weight, if you do not have a diet plan in place, you will not get the desired results. However, it does not mean you stop eating; right eating is the mantra. You can talk to your dietitian so that you get a correct diet plan chalked out for yourself. This is one of the workout plans that women can use in the gym. You will be working out only on alternate days. The days you do not workout are going to be your rest days. In this workout plan, each day the attention shifts from one part of the body to another. Saturday will not be a complete rest day, as you will work on the stationary cycle for 20 minutes, while Sunday will be a rest day.

Day of the Week	Exercise	Number of Repetitions
Monday	Warm Up	5 minutes
	Jogging on Treadmill	10 to 15 minutes
	Marching on the Spot	5 minutes
	Lat Pull Downs	3 sets of 12 repetitions each
	Dumbbell Press	2 sets of 15 repetitions each
	Triceps Kickbacks	3 sets of 12 repetitions each
	Bicep Curls (machine or with free weights)	2 sets of 12 repetitions each
	Dumbbell Lateral Raises	2 sets of 15 repetitions each
Wednesday	Warm Up	5 minutes
	Interval Training on Elliptical or Treadmill	10 to 15 minutes
	Marching on the Spot	5 minutes
	Back Extension	3 sets of 12 repetitions each
	Crunches	3 sets of 12 repetitions each
	Bicycle Obliques	2 sets of 15 repetitions each
	Leg Raises	3 sets of 10 repetitions each
Friday	Warm Up	5 minutes
	Jogging on the Treadmill	10 minutes
	Marching on the Spot	5 minutes
	Squats	3 sets of 12 repetitions each
	Lateral Lunges	3 sets of 12 repetitions each
	Side Kicks	3 sets of 12 repetitions each
	Seated Calf Raises	2 sets of 15 repetitions each

Workout Routine for Women Over 50
Often, for women over 50, a workout routine consists of only cardiovascular exercises. No doubt, these exercises are good for the cardiovascular system, but weight training slows down the aging process. At the same time, it also arrests declining bone density and helps in building lean muscle mass. This helps the woman to stay strong and makes her less prone to injury. Hence, while designing workout routines for women over 50, it is important to have weight training in it as well. Before you start with the workout, it is important, you warm yourself. You can choose any of the cardiovascular exercises for a warm up.

Day of the Week	Exercise	Number of Repetitions
Monday	Dumbbell Bench Press	2 sets 10 repetitions each
	Squats	2 sets of 12 repetitions each
	Barbell Good Mornings	1 set of 15 repetitions
	Dumbbell Lateral Raise	2 sets of 10 repetitions each
	Dumbbell Curl	2 sets of 12 repetitions each
	Triceps Pushdown	2 sets of 10 repetitions each
	Lateral Pulldown	2 sets of 12 repetitions each
Wednesday	Incline Bench Press	2 sets 10 repetitions each
	Lunges	2 sets 12 repetitions each
	Bent Over Rows	2 sets of 10 repetitions each
	Dumbbell Press	2 sets of 10 repetitions each
	Triceps Extensions	2 sets of 12 repetitions each
	Push Ups	2 sets of 10 repetitions each
	Lat Pulldown	2 sets of 12 repetitions each
Friday	Bench Press	1 set of 15 repetitions
	Squats	2 sets of 12 repetitions each
	Reverse Fly	2 sets 10 repetitions each
	Upright Row	2 sets 12 repetitions each
	Pec Deck	2 sets of 10 repetitions each
	Hammer Curl	2 sets of 12 repetitions each
	Assisted Chin Ups	1 set of 10 repetitions

Depending on your need you can choose any one of the workout routines. However, as warm up is an important part of your workout, you should also stretch after your workout. Before you start with your workout, it is recommended you talk to your health care professional. While doing the exercises, if you feel any sort of pain, stop the workout and talk to your trainer immediately.