The Complete Workout Routine For Women to Lose Weight

The Complete Workout Routine For Women to Lose Weight

In order to achieve any fitness goals you need two things, a proper diet plan made according to your needs and a well designed workout routine.

Truth to be told that making a goal oriented workout plan is as much as difficult as making a weight loss diet plan if you’ve no idea about exercise and nutrition.

There are many nuts and bolts that one has to understand in order to make a well optimized workout plan based on their goal.

If you’re someone looking for a simple yet effective beginner workout plan that can help you build muscle and lose weight, then the following workout routine is one of the best you can perform.

Full Body Workout Routine For Women

When it comes to making a workout plan, there are few splits, like Full Body, Push/Pull/Leg, Body part, and Upper/Lower workout split that you can go for.

However, if you’re a beginner, most professional trainers recommend going for a full body workout split because of the benefits it offers compared to other splits.

Few Benefits of Full Body Workout Routine: 

  • High frequency workout and low exercise volume are ideal for beginners who want to lose weight or build muscle.
  • This routine give you enough time to recover
  • Unlike other workout splits, it is more simple and 

There are multiple studies(Schoenfeld et al. (2016), Schoenfeld et al. (2015)) comparing different workout routines and most of the time they found that training each muscle 2x a week significantly increases muscle growth than training each muscle once a week.

If we talked about the effectiveness of full body workout split on body strength, the groups from (Schoenfeld et al. (2016)) & (Ochi et al. (2018)) study increased their 1RM performance in bench press and squats.

You may think that what’s the downside of a full body workout routine?

The only downside of higher frequency workout routines is you have to train more like 4-6 times per week, however, for beginners you can always start with 3x a week and take rest on alternate days.

Now that’s all out of the way, let’s see the workout plan that will help you lay down a solid foundation for your fitness journey.

One last thing before showing you the workout plan is different types of full body workout routines which are 3,4 and 5 days.

If you’re beginner. 3 day full body workout routine is the best option to go for.

3 Day Full Body Workout Routine

Like I said before, a 3 days full body workout routine is best for most people as it allows optimal frequency for the goals most people have and also fits into most people’s schedules.

If you plan to follow this routine, you don’t have to worry about recovery as your muscles have enough time to recover.

Variation  1

  • Monday: Full Body
  • Tuesday: off
  • Wednesday: Full Body
  • Thursday: off
  • Friday: Full Body
  • Saturday: off
  • Sunday: off

Variation  2

  • Monday: off
  • Tuesday: Full Body
  • Wednesday: off
  • Thursday: Full Body
  • Friday: off
  • Saturday: Full Body
  • Sunday: off

4 Day Full Body Workout Routine

a 4 day full body workout plan is best for the people who actually need to train each body part, exercise, or movement pattern this often.

tbh, most people choose 3 days workout routine over any other full body workout routine type as it may raise some issues in terms of recovery and overuse injuries.

Variation 1

  • Monday: Full Body
  • Tuesday: Full Body
  • Wednesday: off
  • Thursday: Full Body
  • Friday: Full Body
  • Saturday: off
  • Sunday: off

Variation  2

  • Monday: Full Body
  • Tuesday: Full Body
  • Wednesday: off
  • Thursday: Full Body
  • Friday: off
  • Saturday: Full Body
  • Sunday: off

Variation  3

  • Monday: Full Body
  • Tuesday: off
  • Wednesday: Full Body
  • Thursday: Full Body
  • Friday: off
  • Saturday: Full Body
  • Sunday: off

5 Day Full Body Workout Routine

There is no difference in the 5 day full body workout routine compared to others.

However, it is a high frequency and high volume workout plan, so people with more than 5 years of experience should go for it.

Variation 1

  • Monday: Full Body
  • Tuesday: Full Body
  • Wednesday: off
  • Thursday: Full Body
  • Friday: Full Body
  • Saturday: Full Body
  • Sunday: off

Variation 2

  • Monday: Full Body
  • Tuesday: Full Body
  • Wednesday: Full Body
  • Thursday: Full Body
  • Friday: Full Body
  • Saturday: off
  • Sunday: off

Exercises For Full Body Workout Plan

When it comes to any workout plan, choosing the best exercise that will help you lay down the foundation and help you achieve your goal is important.

So what exercise should you add in this workout routine?

The answer is Golden 5.

Now you may or may not know but let me tell you the best golden exercise.

  1. Squat
  2. Bench Press
  3. Deadlift
  4. Shoulder Press
  5. Pull Ups

These exercises are golden exercises for a variety of reasons, I wrote the whole article on these exercises which you can find here.

So you should do only those exercises in your muscle building or weight loss workout plan?

Yes or No!

Yes, if you don’t want to confuse yourself with dozens of other exercises for each muscle and learn how to do it correctly.

No, there are few other exercises which are compound and you can do it in this routine completely.

Other Exercises to add:

  • Rows
  • Lat Pull Down – Great alternative of Pull Ups

You must be wondering why there are only 7 exercises?

There are many reasons but I want to discuss some of the most important ones.

  1. Form: learning a proper form of exercise is so much important for any person who wants to achieve any fitness goal. If you add multiple exercises, you may find it difficult to perform alone.

However, if you learn those five best compound movements, you don’t have to worry much about your form as you learn the most difficult exercises to perform in fitness.

  1. More exercises does not mean better workout: I saw many people who do 7 to 10 exercises for the chest, which is absolutely ridiculous. The reason being you need only three or four exercises to perform all two chest muscles.
  2. Compound Exercises: These exercises are called Golden 5 as they all are compound exercises and a study done by  Paoli et al. (2017) shows that compound exercises are better than isolated exercise regardless of your fitness goals.

How Many Sets & Reps?

The number one question any beginner asks on Google or somewhere else on the internet is how many sets and reps they should do to lose weight, gain muscle or get bigger biceps and lose belly fat.

I know most of you already searched this and let me tell you that there is no fixed number of sets and reps for losing weight.

However, there are so many things one should consider when it comes to choosing sets and reps for your workout routine.

The most important thing is Volume

Volume = sets * reps * weight

Volume can also be calculated as the total amount of working sets per muscle group per week.

There are a hell lot of research and studies that have been done in the past, but if you don’t want to read all of it, just read these two articles; one by Simone Smerilli on his blog post (Everything You Need to Know About Training Volume) and another on weightlogy by James Krieger’s Volume Bible.

Now I know that you don’t want to read 5000 or more words of an article, so here’s the answer to your question.

If you’re a beginner, you don’t need to worry too much about sets and reps as of now.

You should do 3 to 4 sets of each exercise.

And for the repetition part, just perform them between 8 to 12 reps which you can see in the graphic below made by the one and only Dr Brad Schoenfeld for his blog.

How many reps to build muscle and lose weight

If your goal is different from hypertrophy like strength or endurance, you should do that number of reps.

Important Points For Workout Routine

There are many tiny things that I left.

The reason is if I cover it, it will be a super long article and I do not want to bore you here.

But read below bullet points to understand more.

  • Consistency is everything. Make a realistic workout plan, the one you can do without stressing your body too much.
  • Don’t forget to do proper warm-up and cool-down before and after the exercise to avoid injuries. Check out this and this video for a full body warm-up routine.
  • Progression has more importance than the exercise you do for different muscle groups. So focus on progressive overload and learning proper form rather than finding BEST exercise to lose your belly fat or grow your biceps.
  • There is no fixed number of sets and reps for your fitness goals, your fitness goal could be anything ranging from weight loss to increase leg size or increase back width.
  • There are many things that you should know but if you’re a beginner, you should focus more on the learning exercise form, consistency, progressive overload and so.
  • Like progressive overload, diet also has more importance than workout routine when it comes to losing weight. I explained more about that in this article.

So now you know all things someone should know to make a workout routine to lose weight, let’s make one.

Before that I want to make something clear!

The thing is this workout routine will not help you lose weight alone, you should consume a tailored made calorie deficit diet plan which should help you to achieve more consistency.

You can also add some light intensity cardio in this workout routine but keep in mind that cardio alone will not help you lose weight nor it can replace strength training when it comes to lose weight.

So if your goal is to incorporate a tailor made diet plan, well structured workout plan and take enough rest and let your body do the work.

Complete 3 Day Workout Routine For Women

Full Body Workout Routine A

ExercisesSetsReps
Squat38-10
Bench Press38-10
Shoulder Press38-10
Deadlift36-10
Lat Pull Down38-10

Full Body Workout Routine B

ExercisesSetsReps
Squat38-10
Bench Press38-10
Shoulder Press38-10
Rows36-10
Pull Ups26-10

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