{"id":50410,"date":"2023-03-24T14:06:55","date_gmt":"2023-03-24T14:06:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50410"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"5-day-workout-routine-women","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/","title":{"rendered":"The Best Exercises To Include In A 5-Day Workout Routine For Women"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Day_1_Lower_Body_Strength_Training\" >Day 1: Lower Body Strength Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Sample_Womens_Lower_Body_Workout\" >Sample Women&#8217;s Lower Body Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Day_2_Upper_Body_Strength_Training\" >Day 2: Upper Body Strength Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Sample_Womens_Upper_Body_Workout\" >Sample Women&#8217;s Upper Body Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Day_3_Rest\" >Day 3: Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Day_4_Lower_Body_Strength_Training\" >Day 4: Lower Body Strength Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Sample_Womens_Lower_Body_Workout-2\" >Sample Women&#8217;s Lower Body Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Day_5_Upper_Body_Strength_Training\" >Day 5: Upper Body Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#How_To_Start_A_Daily_Workout_Routine_For_Women\" >How To Start A Daily Workout Routine For Women<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#Do_Women_Have_Different_Workout_Needs_From_Men\" >Do Women Have Different Workout Needs From Men?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#1_Less_Strength_For_A_Given_Level_Of_Muscle_Mass\" >1. Less Strength For A Given Level Of Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#2_Greater_Endurance\" >2. Greater Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#3_Hormone_Differences\" >3. Hormone Differences<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#4_Recovery_Needs\" >4. Recovery Needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#5_Plateaus\" >5. Plateaus<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Women can train just like men. The principles of volume, frequency, progression and even enjoyment apply equally, regardless of gender. That being said, certain exercises may be better suited for women who want to get the most out of their five-day workout routine. Why? Because women typically have different fitness goals than men, and certain exercises can emphasize those specific goals. Furthermore, certain physiological differences between the sexes dictate certain training protocols as well.\u00a0<\/span><span style=\"font-weight: 400;\">In this article we&#8217;ll take you through the basics of a woman&#8217;s workout program. What exercises should be included? What is the best way to program them for maximum effectiveness and safety? And most importantly, how can you make sure your workout continues producing results over time? Let&#8217;s get started.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Lower_Body_Strength_Training\"><\/span><strong>Day 1: Lower Body Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The foundation of any solid training routine should include some form of lower-body strength <a href=\"https:\/\/betterme.world\/articles\/workout-plans-for-couples\/\">training<\/a>. Luckily for women, their muscles in this area respond faster and more effectively to strength training than men\u2019s do!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to focus on quality over quantity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On day one of your five-day program, you should concentrate on compound, multi-joint exercises that are associated with greater improvements in strength, power, and muscular hypertrophy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also do a couple of accessory exercises to target specific muscle groups. Say you have an area that you want to work on, like your glutes or hamstrings. You can do exercises such as glute bridges and hamstring curls to ensure that you&#8217;re targeting those areas.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Womens_Lower_Body_Workout\"><\/span><strong>Sample Women&#8217;s Lower Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Front barbell squat: <\/b><span style=\"font-weight: 400;\">3 sets of 10-12 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg press: <\/b><span style=\"font-weight: 400;\">3 sets of 12-15 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Romanian deadlift: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell hip thrust: <\/b><span style=\"font-weight: 400;\">3 sets of 10-12 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral lunge: <\/b><span style=\"font-weight: 400;\">3 sets of 10 repetitions per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-up with a knee raise:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 repetitions per side<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/drop-set-benefits\/\"><i>Drop Set Benefits That Guarantee You\u2019ll Get The Most Out Of Every Workout<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-47305 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751-1024x576.png\" alt=\"5 day workout routine women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Upper_Body_Strength_Training\"><\/span><strong>Day 2: Upper Body Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On day two of your five-day program, you&#8217;re working on upper body strength and muscle development. Just like with lower body training, the key here is to focus on quality over quantity and choose exercises that involve multiple joints and muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some women may shy away from upper body training because they think it will make them bulky. What they don&#8217;t know is it takes quite a lot of work and dedication to build significant amounts of muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Men have the advantage of naturally higher levels of testosterone, which makes it much easier for them to bulk up (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physiol.00024.2014\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a woman, building a <a href=\"https:\/\/betterme.world\/articles\/energy-to-workout\/\">strong<\/a> and muscular upper body will give your frame a more lean and toned look. Not to mention that it improves your body composition which helps with fat loss!\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Womens_Upper_Body_Workout\"><\/span><strong>Sample Women&#8217;s Upper Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench press: <\/b><span style=\"font-weight: 400;\">3 sets of 10-12 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell shoulder press: <\/b><span style=\"font-weight: 400;\">3 sets of 12-15 repetitions\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent over row: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell lateral raise:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 repetitions\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of as many reps as possible<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pushups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 repetitions<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Rest\"><\/span><strong>Day 3: Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Rest days are just as important as training days. It&#8217;s on these days that your muscle fibers are allowed to rest, repair and grow (<\/span><a href=\"https:\/\/blog.nasm.org\/the-science-of-recovery\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Without rest, your body won&#8217;t be able to reach its full potential.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A rest day is also a great opportunity for you to work on your mobility and <a href=\"https:\/\/betterme.world\/articles\/boxing-techniques\/\">flexibility<\/a>. You can take some time to do yoga or simply stretch out your entire body. This will help you stay limber, improve posture, and decrease your risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728955\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Active rest days are also a great option if you don&#8217;t want to take a complete rest day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can go for a light jog, do some bike riding, or even take a leisurely swim. These activities help keep your heart rate up and provide you with an overall sense of well-being. In addition, they hold many benefits for your cardiovascular health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While on the topic of rest, we should mention that it&#8217;s also important to get enough sleep. Aim for at least 7-9 hours of quality restful sleep each night so that <a href=\"https:\/\/betterme.world\/articles\/boxing-techniques\/\">your body<\/a> has adequate time to repair and rebuild.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you create a comfortable sleep environment, avoid electronics before bed, and keep a consistent sleep schedule. The better rested you are, the better your performance and results will be!<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-47295 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-1024x577.png\" alt=\"BetterMe\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1037w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Lower_Body_Strength_Training\"><\/span><strong>Day 4: Lower Body Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On day 4, you&#8217;ll be doing lower body strength training. Don&#8217;t make the mistake of switching up your exercises and having a different set for each <a href=\"https:\/\/betterme.world\/articles\/two-a-day-workout-plans\/\">lower body<\/a> day of the week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that your body takes at least 4 weeks to adjust to a new workout routine, so it&#8217;s important that you remain consistent in order to see results (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/4984\/6-signs-it-s-time-to-switch-up-your-workout\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, you should stick with a handful of exercises that you can perform correctly and get the most bang for your buck instead of learning new exercises each week. Quality over quantity, remember?<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Womens_Lower_Body_Workout-2\"><\/span><strong>Sample Women&#8217;s Lower Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Front barbell squat:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg press: <\/b><span style=\"font-weight: 400;\">3 sets of 12-15 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Romanian deadlift: <\/b><span style=\"font-weight: 400;\">3 sets of 8-10 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell hip thrust:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral lunge:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-up with a knee raise: <\/b><span style=\"font-weight: 400;\">3 sets of 12 repetitions per side<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Upper_Body_Strength_Training\"><\/span><strong>Day 5: Upper Body Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The same principle of <a href=\"https:\/\/betterme.world\/articles\/hill-running-workout\/\">consistency<\/a> applies to upper body strength training. On day 5, you&#8217;ll be doing the same upper body workout as day 2. This allows your muscles to become more accustomed to the exercises and generate stronger force production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, you&#8217;ll need to progressively challenge your body by increasing the weight or number of reps when necessary.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/park-workouts\/\"><i>Revamp Your Routine With 7 Unique Park Workout Ideas (Benefits, Equipment, Tips &amp; Tricks)<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-47298 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748-1024x576.png\" alt=\"5 day workout routine women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_Daily_Workout_Routine_For_Women\"><\/span><strong>How To Start A Daily Workout Routine For Women<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key to having a successful <a href=\"https:\/\/betterme.world\/articles\/is-jumping-rope-good-cardio\/\">workout routine<\/a> is consistency. As we&#8217;ve mentioned many times before, it&#8217;s important that you remain consistent with your routine in order to see results. That&#8217;s why it&#8217;s important that you create a schedule for yourself and stick to it!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by figuring out how often you want to <a href=\"https:\/\/betterme.world\/articles\/farmers-carry-workout\/\">work out<\/a>. If you&#8217;re just starting out, 3-4 times a week is more than enough for you to get started. Make sure you leave at least one rest day in between workouts so your body has time to recover and rebuild.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve decided how often you&#8217;ll be working out, plan out your days. Again, choose what fits seamlessly into your life rather than a cookie-cutter workout plan. If you have more time on the weekends, feel free to add in an extra workout or two.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, pick a time of day that works best for you. If you&#8217;re a morning person, try to work out early in the morning before your day gets busy. If late nights suit you better, then go for it. You might want to avoid working out too close to bedtime since it might make it harder for you to fall asleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For your first workout, choose a weight that you can comfortably lift. Don&#8217;t worry about lifting too heavy just yet, focus on getting the form and technique down first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You want a weight that&#8217;s challenging enough for you to feel the burn and push yourself but not so much that you can&#8217;t keep up with the rep range.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, track your progress and strive to increase the weight or reps each week so you can continuously challenge your body. This is called progressive overload, and it&#8217;s the best way to ensure that your workouts are helping you make progress.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-47289 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1024x576.png\" alt=\"5 day workout routine women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Women_Have_Different_Workout_Needs_From_Men\"><\/span><strong>Do Women Have Different Workout Needs From Men?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes and no. The basics of strength training are the same for both men and women. Both genders can benefit from exercising regularly, eating a balanced diet, and getting enough rest. They can do the same exercises, use the same equipment, and practice similar techniques.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are some physiological differences worth noting when designing a workout program for women.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Less_Strength_For_A_Given_Level_Of_Muscle_Mass\"><\/span><strong>1. Less Strength For A Given Level Of Muscle Mass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women generally have less muscle strength than men for a given level of muscle mass. Contrary to popular opinion, this has nothing to do with testosterone levels. Rather, it has to do with the shape and size of muscle fibers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women typically have smaller and narrower muscle fibers than men which means they can&#8217;t generate as much force (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physiol.00024.2014\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What does this mean for your workout? It means that if you&#8217;re using a general workout program, you&#8217;ll likely have to use lighter weights than your male counterparts. This doesn&#8217;t mean that you can&#8217;t get strong; it just means you&#8217;ll have to adjust your workout accordingly.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Greater_Endurance\"><\/span><strong>2. Greater Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women&#8217;s bodies are more adept at aerobic activities than men&#8217;s. This means that women can typically sustain a higher level of activity for longer periods (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-essr\/Fulltext\/2001\/07000\/Sex_Differences_in_Human_Skeletal_Muscle_Fatigue.4.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that female muscle fibers are better at using oxygen than male muscle fibers, which is why women typically have an edge in endurance activities (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fendo.2014.00195\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This should encourage you to use shorter rest periods between sets and to increase the rep range for each exercise. Doing so will help you maximize your endurance gains.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Hormone_Differences\"><\/span><strong>3. Hormone Differences<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women experience a wide range of hormonal changes throughout their lifetime, whereas men&#8217;s hormones remain relatively stable. This difference can have a major impact on a woman&#8217;s workout performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, research shows that women tend to feel less motivated and have lower energy levels when their estrogen levels are low (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3374589\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0018506X1930474X?via%3Dihub\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This might mean that you need to adjust your schedule accordingly and take extra rest on days when you&#8217;re feeling particularly fatigued.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A women&#8217;s workout plan that takes into account the 21-28 day cycle might be beneficial. You can also use lighter weights and higher reps to help you get through those days when your energy levels are low.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-47284 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1024x576.png\" alt=\"5 day workout routine women\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Recovery_Needs\"><\/span><strong>4. Recovery Needs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research on the differences in recovery from training between gender is mixed and somewhat incoherent. However, there is some evidence to suggest that women may recover better from high-intensity workouts, while men recover better from moderate\/normal-intensity workouts (<\/span><a href=\"https:\/\/europepmc.org\/article\/med\/8082606\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.01480\/full\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A possible explanation is because women have smaller muscle sizes, exercise-related stress is distributed more evenly throughout the body, leading to a more efficient recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another theory is that estrogen may play a role in recovery. Estrogen is known to reduce inflammation, which is important for post-exercise recovery (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jappl.2000.89.6.2325\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is not enough evidence to draw any definitive conclusions about gender differences in recovery, however. You may want to play around with your workout intensity and rest periods to see what works best for you.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Plateaus\"><\/span><strong>5. Plateaus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women can be especially prone to plateaus due to their smaller muscle sizes and lower strength levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research into training adaptations shows both genders progress at the same rate during the first 6 months of training. But after that, men tend to make more progress than women due to their larger muscle sizes and higher strength levels (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1991.tb09063.x\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s004210050027\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essentially; there&#8217;s only so far you can go with lighter weights. If you&#8217;re stuck in a rut and not seeing any progress, it might be time to make some changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to break through a plateau. You can try switching up the exercises you do in your workouts, increasing the weight used for each exercise, or reducing the rest periods between sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also experiment with different rep ranges and try incorporating new techniques such as supersets, drop sets, or tempo training.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 5-day workout routine for women should take into account the different ways their bodies handle exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women have smaller muscle sizes, greater endurance, and different hormone levels that can all influence their performance. They also have different recovery needs and may be more prone to plateaus due to their lower strength levels.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Exercises_To_Include_In_A_5_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Women can train just like men. The principles of volume, frequency, progression and even enjoyment apply equally, regardless of gender. That being said, certain exercises may be better suited for women who want to get the most out of their five-day workout routine. Why? Because women typically have different fitness goals than men, and certain [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":50411,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[130],"tags":[],"coauthors":[125],"class_list":["post-50410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Exercises To Include In A 5-Day Workout Routine For Women - BetterMe<\/title>\n<meta name=\"description\" content=\"This sample \u2605 5-DAY WORKOUT ROUTINE FOR WOMEN \u27a4 takes into account the different ways their bodies handle exercise. Learn how to adjust your program to maximize performance and break through plateaus.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Exercises To Include In A 5-Day Workout Routine For Women\" \/>\n<meta property=\"og:description\" content=\"This sample \u2605 5-DAY WORKOUT ROUTINE FOR WOMEN \u27a4 takes into account the different ways their bodies handle exercise. Learn how to adjust your program to maximize performance and break through plateaus.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"The Best Exercises To Include In A 5-Day Workout Routine For Women\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/\"},\"wordCount\":2130,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg\",\"articleSection\":[\"For Women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Women can train just like men. The principles of volume, frequency, progression and even enjoyment apply equally, regardless of gender. That being said, certain exercises may be better suited for women who want to get the most out of their five-day workout routine. Why? Because women typically have different fitness goals than men, and certain exercises can emphasize those specific goals. Furthermore, certain physiological differences between the sexes dictate certain training protocols as well.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this article we'll take you through the basics of a woman's workout program. What exercises should be included? What is the best way to program them for maximum effectiveness and safety? And most importantly, how can you make sure your workout continues producing results over time? Let's get started.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Day 1: Lower Body Strength Training<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The foundation of any solid training routine should include some form of lower-body strength <a href=\\\"https:\/\/betterme.world\/articles\/workout-plans-for-couples\/\\\">training<\/a>. Luckily for women, their muscles in this area respond faster and more effectively to strength training than men\u2019s do!\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The key is to focus on quality over quantity.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On day one of your five-day program, you should concentrate on compound, multi-joint exercises that are associated with greater improvements in strength, power, and muscular hypertrophy.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You should also do a couple of accessory exercises to target specific muscle groups. Say you have an area that you want to work on, like your glutes or hamstrings. You can do exercises such as glute bridges and hamstring curls to ensure that you're targeting those areas.\u00a0<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><strong>Samp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/\",\"name\":\"The Best Exercises To Include In A 5-Day Workout Routine For Women - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This sample \u2605 5-DAY WORKOUT ROUTINE FOR WOMEN \u27a4 takes into account the different ways their bodies handle exercise. Learn how to adjust your program to maximize performance and break through plateaus.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workout-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"For Women\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-women\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"The Best Exercises To Include In A 5-Day Workout Routine For Women\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/b72cc9e130e83bb47d657b465602ccde\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Exercises To Include In A 5-Day Workout Routine For Women - BetterMe","description":"This sample \u2605 5-DAY WORKOUT ROUTINE FOR WOMEN \u27a4 takes into account the different ways their bodies handle exercise. Learn how to adjust your program to maximize performance and break through plateaus.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Best Exercises To Include In A 5-Day Workout Routine For Women","og_description":"This sample \u2605 5-DAY WORKOUT ROUTINE FOR WOMEN \u27a4 takes into account the different ways their bodies handle exercise. Learn how to adjust your program to maximize performance and break through plateaus.","og_url":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"The Best Exercises To Include In A 5-Day Workout Routine For Women","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/"},"wordCount":2130,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg","articleSection":["For Women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Women can train just like men. The principles of volume, frequency, progression and even enjoyment apply equally, regardless of gender. That being said, certain exercises may be better suited for women who want to get the most out of their five-day workout routine. Why? Because women typically have different fitness goals than men, and certain exercises can emphasize those specific goals. Furthermore, certain physiological differences between the sexes dictate certain training protocols as well.\u00a0<\/span><span style=\"font-weight: 400;\">In this article we'll take you through the basics of a woman's workout program. What exercises should be included? What is the best way to program them for maximum effectiveness and safety? And most importantly, how can you make sure your workout continues producing results over time? Let's get started.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Day 1: Lower Body Strength Training<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The foundation of any solid training routine should include some form of lower-body strength <a href=\"https:\/\/betterme.world\/articles\/workout-plans-for-couples\/\">training<\/a>. Luckily for women, their muscles in this area respond faster and more effectively to strength training than men\u2019s do!\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The key is to focus on quality over quantity.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">On day one of your five-day program, you should concentrate on compound, multi-joint exercises that are associated with greater improvements in strength, power, and muscular hypertrophy.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You should also do a couple of accessory exercises to target specific muscle groups. Say you have an area that you want to work on, like your glutes or hamstrings. You can do exercises such as glute bridges and hamstring curls to ensure that you're targeting those areas.\u00a0<\/span>\r\n<h3 style=\"text-align: center;\"><strong>Samp ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/","url":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/","name":"The Best Exercises To Include In A 5-Day Workout Routine For Women - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"This sample \u2605 5-DAY WORKOUT ROUTINE FOR WOMEN \u27a4 takes into account the different ways their bodies handle exercise. Learn how to adjust your program to maximize performance and break through plateaus.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_679470778-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/5-day-workout-routine-women\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"For Women","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-women\/"},{"@type":"ListItem","position":5,"name":"The Best Exercises To Include In A 5-Day Workout Routine For Women"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/b72cc9e130e83bb47d657b465602ccde","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50410"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50410\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/50411"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50410"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}