A Five-day Gym Workout Plan For A Woman

For overall good health, the U.S. Department of Health and Human Services recommends at least 150 to 300 minutes of moderate to vigorous activity per week. Your five-day workout routine should focus on aerobic conditioning on three or more days and muscle strengthening on no less than two days. You could try a three-two split, an upper and lower split, a single muscle group or a sport-specific routine that matches your personal goals.

Three-Two Split

With a three-two split routine, you perform cardiovascular exercise on three, nonconsecutive days for 20 to 60 minutes. On two days in between, focus on resistance training for the entire body. Complete three sets of 12 repetitions for one exercise per body part, with 30-second rest intervals between sets. The National Academy of Sports Medicine recommends this training regime for beginners or those who wish to add full body muscle conditioning to their workouts.

Upper and Lower Split

An upper and lower split routine enables you to divide up and advance your workouts while still fitting in aerobic exercise up to five days of the week. On two, nonconsecutive days focus on upper body exercises for the chest, back, shoulders, arms and core, such as on Mondays and Thursdays. Exercises for the legs, including your quadriceps, hamstrings, calves, hips and buttocks, may be performed on two other days, such as Tuesday and Fridays.

Single Muscle Group

If you want to body build, you might prefer a single muscle group routine. Perform exercises for the chest, back, legs, shoulders and arms on individual days once each week for three to five sets using a six- to 12-repetition scheme. Incorporate compound and isolation moves and target each muscle group at various angles per workout to make this five-day routine intense. Add some moderate aerobic training on at least three days.

Sport-Specific

If you are training for a specific sport, tailor your five-day workout to that particular activity for optimal performance. Cardiovascular conditioning should mimic your sport as closely as possible. Your muscle conditioning routine should be well-rounded and include exercises for the entire body. Focus on strength one day, muscle endurance on the next, and agility or power as dictated by the sport on two to three other days for a complete routine.

Recommendations

No matter which five-day plan you prefer, be sure your workouts include a good warm-up and cool down with flexibility and stretching exercises for all muscle groups. Remember to start slowly and gradually increase your duration and intensity for both aerobic and muscle conditioning. Hydration is important so drink water frequently during your workouts. As always, check with your physician before beginning any vigorous exercise program, especially if you are over 55.