Training plan for women: How do I get started?


Whether you want to lose weight, have a firm butt, or a flat stomach, a training plan for women will help you achieve your goals. We help with the implementation.

Training plan for women: What is your goal?

Even if the basics of a training plan don't differ that much, you should first ask yourself the following questions:


Where do I currently stand in terms of sports and what do I want to achieve?

Do I simply want to lose weight or do I want to achieve an athletic, firm figure?

Do I want to gain specific muscles or weight?

Am I ready to move weight in the gym or do I only want to train cardio, i.e. endurance?


Do I prefer short, hard units or rather a longer training?

Do I want to train every other day or only 1-2 times a week?

Can I make it to the gym or do I want to train at home or outdoors?

Training plan for women: Are there differences compared to men?

As a woman, you are known to have lower testosterone levels and a higher body fat percentage. Your muscles are therefore not as developed and develop less strength than those of men.

It is assumed that you have on average 60 percent of the strength of men. The upper body is somewhat less pronounced and the lower body somewhat stronger. So when you do an exercise like bench press you take less weight compared to a lower body exercise like squats.

Important: Many women tend to do a lot of repetitions in the gym with minimal weight without overdoing it. Don't overdo it, but in the end, you need to train as hard and as persistently as men to achieve your goals. The fear that you then build up too many muscles is completely unfounded. But you lack the testosterone mentioned above.

Training plan for women: Warming up is important

To loosen up your muscles, you should start each workout with five to ten minutes of cardio. You can do this by walking on a treadmill or crosstrainer and running at a moderate pace.

You can also improve your mobility by stretching. For example, a Thera-band can help you warm up your rotators and reduce the risk of injury.

If you want to burn additional calories with endurance training, you can add a longer cardio unit at the end of the workout.

But avoid doing mainly cardio training. Strength training involves a lot more muscles and therefore burns more calories and tightens your body better.

Training plan for women: How often should I train?

If you want to work really hard on yourself and your goal is a firm, well-trained body, you should train three times a week. More training, on the other hand, isn't even necessarily beneficial because your body also needs time to regenerate. If you train too often, you won't be able to push yourself to your limits regularly, because otherwise the wear and tear and sore muscles will counteract.

If you only manage to train once or twice a week, your training schedule is always the same. You do a classic whole body workout with basic exercises like cross lifting, bench press and knee bends. You can find a complete example training plan below.

Training plan for women: What are the best exercises?

Fitness is not the rocket science that many want to make it! Even as a beginner, it makes sense to integrate the elementary basic exercises - squats, bench presses and cross lifts - as a foundation into your training. These exercises are so-called compound exercises and already cover almost all relevant muscle groups.

If you primarily want to lose weight "only", then a combination of cardio units and strength training is a good idea.

For training at home, you focus on exercises with your own weight (bodyweight):




Failure steps

Jumping jack

exercises with dumbbells

Training plan for women: Important tips!

Training diary: With a training plan you know exactly which exercises you do how often. Write down every week how much weight you can currently move and try to increase your weight by a few percent after a while!

Trainer: If you have never trained before, you should always go through your exercises with a trainer or an experienced fitness athlete. That way you will be able to spot mistakes right away and make faster progress.

Training partner: Some people prefer to train alone. But maybe you need a training partner who motivates and supports you? Together you find it easier to go to training? Important: A training partner is not an outlet for casual conversation. You can do that after training.

Adjust your training plan: Don't make the mistake of changing your training plan every few weeks. If you can't cope with an exercise at all, you can of course see what alternatives there are. But stay on the ball for at least three to four months and then see how you can modify your training plan, also to set new stimuli.

Nutrition plan: Your nutrition is at least as important for your goals. With a diet plan, you can control how many calories you consume and when you eat every day.

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