Top 10 Exercises For A Full-Body Workout For Females

Fitness can be intimidating. Even small, mom-and-pop gyms are usually full of weird-looking machines, equipment you don’t know how to use, and unapproachable sexy people lugging around milk cartons full of pink water.

Most of us new to the world of weights will walk into a gym feeling immediately overwhelmed. There’s so much going on it’s difficult to even know where to begin!

Many women worry that weight training will somehow transform them into Hulk-ettes, so they spend hours doing cardio in order to maintain their “feminine” figure.

The truth is, women just don’t have the hormonal support to gain muscle mass like men. The hormone testosterone is responsible for large increases in muscle mass. Women’s testosterone levels are a fraction of men’s. That means you can bench press without concerning yourself about how much chest hair you might grow.

Full-Body Workout For Females

For best results, pick at least 6 exercises from the list below and perform them  at least 3 times per week. Do 12-20 reps per exercise, depending on its complexity. Always choose for more weight instead of more reps.

For beginners, 2 sets should be enough, while for intermediate and advanced at least 3 sets should be done. To sum up, here is how a workout for females should look like:

6 EXERCISES x 12 REPS X 3 SETS / WEEK

Here are the best exercises for an intense, full-body workout for females:

1. Squats

Workout For Females - Squats

2. Lunges

Workout For Females - Lunges

3. Single Arm Row

Single Arm Row

4. Kickback Extension

Kickback Extension

5. Pulldown

Workout For Females - Pulldown

6. Bench Press

Workout For Females - Bench Press

7. Preacher Curl

Workout For Females - Preacher Curls

8. Seated Cable Row

Seated Cable Row

9. Pullups

Workout For Females - Pullups

10. Abs Crunch

Workout For Females - Crunches

Workout For Females Video

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Sangeeta
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Thanks for sharing. Can the exercises (in the order you have mentioned) be done daily? In that case, what would be the reps and sets?

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