When I first started going to the gym, a full body workout for women was something I searched for endlessly. I had no idea about training splits, separating upper and lower body days, or even how to structure a workout. Even now, as a more experienced lifter, I still find myself relying on a solid full body workout when I need something quick and effective.
The exercises I’ll be sharing in this post are designed to maximise your time in the gym. They target different muscle groups using compound movements (don’t worry, I’ll explain these later). This makes them ideal for those with a busy schedule or anyone who wants to get the most out of their workout.
What makes these exercises tailored specifically for women is the focus on the muscle groups many of us want to tone and define, like the back, legs, and glutes. These areas are often the key to feeling strong and confident, and a well-structured full body workout for women is the perfect way to achieve that balance.
In this post, I’ll share the 5 must-have exercises for a successful full body workout for women, how to structure it efficiently, and why these exercises are my staples. Whether you’re just starting out or need a reliable workout to fall back on, this guide has you covered!
Why Choose a Full Body Workout for Women?
When I first started going to the gym, I quickly realised that simplifying everything made working out so much more manageable. It’s hard enough being a complete beginner and figuring out how all the machines and dumbbells work, let alone trying to master good form.
If you jump straight into a split workout and train different muscle groups on different days, you’re likely to do a variety of different exercises. While that might sound productive, it can quickly become overwhelming.
A full body workout for women isn’t just beneficial for beginners though. When life inevitably gets busy, making time to work out can feel like a challenge.
Falling back on the simplicity and efficiency of a full body workout for women ensures you’re still hitting the same muscle groups and staying consistent, even when your schedule isn’t ideal. It’s a reliable way to refocus and keep your fitness on track while still making the most of your time in the gym.
The 5 Essential Exercises for a Full Body Workout for Women
When it comes to creating an effective full body workout for women, these five exercises are the foundation. Each one is a compound movement, meaning it works multiple muscle groups at the same time, making your workout efficient and impactful.
Whether you’re a beginner or more advanced, these exercises are staples that will help you build strength, tone your body, and make the most of your time in the gym. Let’s dive in!
If you’re curious about what exercises target each muscle group, check out Wikimuscle—a simple and helpful website for workout inspiration.
1. Squats
Squats are a must-have in any workout routine. They target your quads, glutes, hamstrings, and core, helping you build strength and shape your lower body.
If you’re a beginner, start with bodyweight squats or use the Smith machine for extra stability. Focus on form: keep your knees in line with your toes, chest up, and back straight. Go as deep as feels comfortable, and always prioritize good technique over heavy weights.
2. Romanian Deadlifts (RDLs)
Romanian Deadlifts (RDLs) are amazing for targeting your hamstrings, glutes, and lower back. They’re a safer and more beginner-friendly alternative to traditional deadlifts, especially when using dumbbells. You still work the same muscles but with less risk of injury.
A tip I always give is to think of it like closing a door with your butt—push your hips back, not your back. Keep your spine neutral and move in a slow, controlled motion. Focus on hinging at your hips and let the stretch in your hamstrings guide you.
3. Lat Pulldowns
Lat pulldowns are one of my favorite exercises for building a strong, defined back. They target your back, shoulders, and biceps while helping improve posture—a win for both strength and aesthetics.
One thing I always remind myself during lat pulldowns: don’t just pull with your arms. Focus on engaging your back muscles by squeezing your shoulder blades together as you pull the bar down. Take your time with each rep to really feel the muscles working.
4. Bulgarian Split Squats
I have a serious love-hate relationship with Bulgarian split squats. They’re amazing for targeting your glutes, quads, and hamstrings, but because you train each leg separately, they feel like they take forever—and they burn like crazy! Start slow if you’re new to them, and take breaks if needed.
This exercise is perfect for a full body workout for women because it helps build strength evenly in both legs, which is great for toning and balance. Use a bench for support and focus on lowering your back knee toward the floor. Keep your chest up and avoid leaning forward. Painful? Yes. Worth it? Absolutely.
e. Cable Rows
Cable rows are a staple in any full body workout for women, focusing on your back, biceps, and shoulders. They help build a strong, toned back while improving posture and overall upper-body strength.
When performing cable rows, sit tall with your feet firmly planted. Pull the handle toward your torso, keeping your elbows close to your body and squeezing your shoulder blades together at the end of the movement. Avoid leaning too far back or letting the weight pull you forward—control every rep to get the best results.
How to Structure a Full Body Workout for Women
Here’s an example of a full body workout for women using the 5 essential exercises we just talked about. It’s simple, effective, and targets all the major muscle groups. Get ready to screenshot!
| Exercise | Targeted Muscles | Sets | Reps | Rest Time |
|---|---|---|---|---|
| Squats | Quads, glutes, hamstrings, core | 3-4 | 8-12 | 60-90 seconds |
| Romanian Deadlifts | Hamstrings, glutes, lower back | 3-4 | 8-12 | 60-90 seconds |
| Lat Pulldowns | Back, shoulders, biceps | 3-4 | 10-12 | 60 seconds |
| Bulgarian Split Squats | Glutes, quads, hamstrings | 3 | 8-10 (each leg) | 60-90 seconds per leg |
| Cable Rows | Back, biceps, shoulders | 3-4 | 10-12 | 60 seconds |
When structuring your full body workout for women, it’s important to choose a weight that challenges you while still maintaining proper form. Aim for the last 2-3 reps of each set to feel tough but manageable without sacrificing technique. Beginners should start with 3 sets per exercise to build a solid foundation, gradually increasing to 4 sets as you become more confident and stronger.
After completing the workout, don’t skip the cool-down. Spend 5-10 minutes stretching or doing light cardio to help your body recover and improve flexibility. Cooling down is essential for preventing soreness and maintaining mobility.
Additional Tips for a full body workout for women
- Choose a weight that makes the last 2-3 reps of each set challenging, but avoid compromising form.
- Start with 3 sets per exercise if you’re new, and progress to 4 sets over time.
- Add a cool-down to finish your workout
- Track your progress by noting the weight, reps, and sets you complete for each exercise.
A full body workout for women is a time-efficient way to target all major muscle groups and build a strong, balanced physique. By incorporating these 5 essential exercises, you’ll be on your way to achieving your fitness goals.
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