The Perfect 5-Day Workout Program for Women to Get Strong and Fit

It seems that men are not the only ones who enjoy lifting weights. Nowadays, you are just as likely to see women in the gym doing squats, bench presses, and deadlifts. The "Cheer Up Girls" movement is very popular right now and we think it's cool.

Years ago, if you walked into a gym, you would most often be greeted by a gym full of men and a cardio room full of women. Women are usually advised to stay away from scales, as it was erroneously thought that lifting weights would turn them into clumsy beasts.

As research was done and as common sense began to take over, people found that lifting weights by women would not lead to a 50-pound increase in muscle mass in the blink of an eye. In fact, weight training has been found to provide a prettier, leaner, and more defined figure than what could be achieved with cardio alone.

That's why today we're going to look at a 5-day workout program for women to get strong and fit.

If you are a woman who wants to get bigger, stronger and fit, the following treatment is perfect.

Warm up

Before embarking on any form of workout, it is absolutely essential to take the time to properly warm up before training.

Warming up before exercise is important because ithelps improve your flexibility and mobility and helps reduce the risk of injury. By stretching your muscles before training, you will help increase the elasticity of the muscle fibers. This is important because it means that muscle fibers are much less likely to tear and tear.

Good workout tooraise your body temperature and potentiallyimprove your athletic performance . Warming up improves circulation, which in turn means more blood flows through the body. This ensures that more oxygen and nutrients can be carried around the body and passed on to waiting muscle cells. The more energy they have, the harder the muscles can work during a workout.

Simply doing a few reps with just a barbell or a very light set with dumbbells is not an effective warm-up.

Example of a warm-up program

Let's take a look at how to properly warm up to get the most out of your workout.

A sample warm-up program might consist of the following exercises and movements:

1 minute knee lift
1 minute heels
2 sets of 10 shoulder rolls per arm
10 squats
20 head turns
10 hip twists

5 day workout program for women to get strong and fit

Now let's look at the perfect 5-day workout program for women to get strong and fit. With proper adherence, you should start to see and feel noticeable improvements on a weekly basis.

The idea here is to build muscle mass while maintaining a high calorie expenditure to melt stubborn fat in the process.

Monday - chest and arms

Bench press - 4 sets of 8 reps
Push-ups - 4 sets of 10 reps
Cross-crosses - 3 sets of 15 reps
Incline Dumbbell Raise – 4 sets of 12 reps
Barbell curls for biceps - 3 sets of 15 reps
Hammer curls - 4 sets of 12 reps per arm
Triceps Rope Extension – 3 sets of 20 reps
Triceps push-ups - 3 sets of 15 reps
10 minutes on the elliptical trainer

Tuesday - shoulders and back

Standing Barbell Press - 4 sets of 10 reps
Dumbbell Side Raise – 4 sets of 15 reps
EZ Bar Row – 3 sets of 15 reps
Seated Dumbbell Press – 4 sets of 10 reps
Dumbbell Shrugs – 4 sets of 10 reps
Narrow grip down rows – 4 sets of 12 reps
Incline Dumbbell Row – 4 sets of 12 reps per arm
Pull to the bar - 4 sets of 10 reps
10 minutes on an exercise bike

Wednesday - Cardio circuit

10 burpees
10 pushups
15 crunches
20 squats
3 sets of 10 hanging leg raises
3 rounds of 1 minute plank
20 minutes of low-intensity cardio on a treadmill

Thursday - Power Day

Incline Dumbbell Press - 5 sets of 5 reps
Bench press - 5 sets of 5 reps
Deadlift – 5 sets of 5 reps
Barbell Lift and Bench Press – 5 sets of 5 reps
Bent Over Row – 5 sets of 5 reps
Snatch - 5 sets of 5 reps
10 minutes on an exercise bike

Friday - Legs

Barbell Squats – 4 sets of 8 reps
Leg Press - 3 sets of 12 reps
Leg Extensions – 3 sets of 15 reps
Hamstring curls – 3 sets of 15 reps
Walking Lunges – 4 sets of 10 reps per leg
Sitting or standing calf raises - 4 sets of 20 reps per leg
10 minutes on the elliptical trainer

Diet and nutrition

No matter how hard you work out in the gym, if you don't eat the right food at the right time, all your efforts will be in vain. It is impossible to get rid of a bad diet, so before we leave, we will share with you a few secrets of diet and nutrition.

Remember that we are reviewing the perfect 5 day workout program for women to get strong and fit, and if you don't eat right, you won't get strong or fit.

Here are a few tried and tested methods that have shown great results.

1. Drink enough water.

When it comes to exercise and overall health, adequate hydration is critical.

Water makes up about 80% of our body, and we need it to carry out even the most basic physiological processes. Without enough water in our bodies, we run the risk of becoming dehydrated, which can affect athletic performance and our overall health.

When we exercise, we sweat and lose important electrolytes through sweat. That's why it's so important to stay hydrated during exercise to replace fluid, minerals, and electrolytes lost during exercise.

Try to drink 2.5 liters of mineral water per day. Otherwise, filtered water is still very helpful.

2. Eat plenty of healthy protein.

Protein is vital for muscle growth and recovery. If you want to get strong and/or fit, you need to make sure you get enough protein every day.

Aim to consume around 0.6 - 1 gram of protein per pound of body weight and be sure to distribute it evenly throughout the day. Look for lean and healthy foods like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.

3. Buy quality whey protein.

Assuming you can consume whey, whey protein is the supplement you will need to invest in if you want to build muscle and burn fat.

Whey protein shakes are ideal because one shake provides about 30 grams or more of protein per serving. They are easy to make, convenient, taste great, and are full of other muscle-building nutrients.