Skip to main content

Empower your body with balanced & effective training

Best Women workouts

The best workouts for women combine strength, cardio, and mobility to support a strong, lean, and confident body. These plans are designed to tone muscles, improve endurance, and boost overall health: without promoting outdated fitness myths. Whether you’re training at home or in the gym, these workouts give you structure, progression, and real results tailored to your goals.

Exercise 109
Workout

Workout 1 Women (Glute-focused lower body power)

Build strength, confidence and lasting health

The benefits of women focused training routines

Strength training helps women build lean muscle, support hormone balance, and improve bone density. Combined with cardio and flexibility work, it boosts metabolism, improves mood, and enhances energy levels throughout the day. These workouts focus on functional strength, injury prevention, and body composition so you feel stronger, move better, and gain confidence that goes beyond the mirror.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.

Pre-register now
Find out more
Be among the first to join!
GrabGains workout plans
Workout

Workout 2 Women (Upper body strength & posture)

Workout

Workout 3 Women (Full body functional circuit)

You'll move through 6 different exercises with short rest periods between each one. After completing all 6 exercises, that's one 'round': then you rest 2-3 minutes and repeat the entire sequence again. You'll do 4 total rounds.

Frequently asked questions: best workouts for women

Can I work out during pregnancy or postpartum?

In most cases, yes—with doctor approval. Many women safely stay active during pregnancy with modifications. Postpartum workouts should start gently and focus on core recovery, stability, and strength rebuilding.

Should women train differently than men?

Physiologically, training principles are similar. However, women may benefit from additional glute and core emphasis, and menstrual cycle-aware programming can help optimize performance and recovery.

What are the best workouts to lose fat and tone up?

Full-body strength workouts combined with cardio (HIIT or steady state) are very effective. Focus on compound movements like squats, deadlifts, and presses to build muscle and burn calories efficiently.

How many days a week should women work out?

3–5 sessions per week is ideal for most women. This can include a mix of strength training, cardio, and recovery-focused sessions. Consistency is more important than intensity every single day.

Will strength training make me bulky?

No. Building large amounts of muscle requires years of intense training and specific nutrition. For most women, strength training leads to a leaner, more toned appearance and improved metabolism—not bulkiness.

Strong, confident, and made for you

Ready to train smarter?

You’ve just explored some of the most effective workouts for women: focused on building strength, enhancing tone, and supporting overall fitness. With the app, you can follow a plan tailored to your goals, whether you're training at home or in the gym.

Discover the app