Fitness can be intimidating. Even small, mom-and-pop gyms are usually full of weird-looking machines, the 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 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 what 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: