Women’s workout plans are predominantly focused on weight loss, but it is also essential to have a good balance, strong bones, and the ability to bear the burden of daily life.
This table helps women who want to build body muscles and make the body coordinated and those who practice bodybuilding, exercise days are divided according to a schedule to ensure muscle building with each other, not focusing on a group of them without the other.
Beginner Muscle Workout Table for Women
Care should be taken to balance the muscles in other exercise to avoid stress and overload them.
- Week 1: Start exercises in the form of straight sets. For example, you will do one set of leg pressure exercise, rest for 30 seconds, then do a second set, rest, then third. Now move on to the next exercise. All movements in both exercises will be completed in this way. Complete 12 iterations of each movement for 3 sets each, resting for 30 seconds between each group. Choose heavy weights where the last repeat of each group requires effort.
- Week 2: This week, complete 15 iterations of all movements for 3 groups, and you will rest for 15 seconds between each group, this week you will complete more work in less time.
- Week 3: Instead of similar combinations of the same exercises, this week you will complete one set of each exercise, and then immediately move to the next motion without rest. For example, in the exercise on the first day, you will perform the first set of leg compressions for 15 minutes, then you will immediately go to the squats and do 15 repetitions and then continue the next exercise without rest in the movements. At the end of these four movements, you will rest for one minute, then complete the circle twice more.
- Week 4: You will continue this week with only 12 repetitions per action, but there are two difficult changes, completing a total of 4 full circles (this is four sets of each exercise for both exercises) and there will be no comfort between each circle. This week is about keeping you moving! After completing the last movement of any of the exercise, you will immediately return to the first movement and start a new circle.
The best types of exercise and ways to perform it
- Moderate intensity activities
Moderate activity includes: fast walking, stationary cycling that is great for strengthening joints, hiking, snowboarding, and aquatic exercise. Such activities raise your heart rate, and make you breathe faster.
- High intensity activities
Strength exercises are more intense exercises, some strong activities are: swimming, running, cycling quickly or hard, climbing stairs, jumping, exercise, some sports.
- Exercises to strengthen the main muscles
Muscle strengthening activities are recommended to perform at least two days a week. Make sure you work on all the main muscle groups: arms, legs, hips, shoulders, back, chest, abdomen. For maximum benefit.
Schedule of exercises according to age
You should choose an exercise schedule at home that keeps you fit and strong, and you can keep it. The workout plan will depend on your fitness and age levels:
- In your 20s: Your focus on adopting an exercise schedule at home should help build healthy bones. Include weight activities in your workout plan. Weightlifting, hiking, tennis, climbing stairs, and high-impact sports are all great factors to promote bone health.
- At 30: This is the time to improve cardiovascular health. Focus on your workout schedule that keeps your ideal body weight, heart and lungs healthy. For example: cardio exercises, circulatory activation exercises that are excellent to promote heart health.
- At 40: Pay attention to maintaining lean muscle. Age-related muscle loss begins. Regular exercise can prevent muscle loss, and maintain it for later years.
- At 50 to 60: Dealing with changes in your physical and mental health. Staying physically active helps you stay healthy and live independently. Focus on exercises that improve balance and prevent falls.. You need activities to promote balance and coordination, and improve muscle strength.
