Women's full body workout 3 days a week

If you, as a woman, want a simple and practical workout that brings results, then this 3-day-a-week full-body workout for women was designed for you.

Whether you're juggling a career, school, kids, social life, or some combination of these, life can get hectic. And when that happens, the first thing that can be easy to neglect is the gym.

However, sacrificing a physical activity like weight training can affect your mental and physical health. So, instead of giving up completely, how about simply consolidating your workouts so you can get the same results without having to go to the gym multiple days a week?

This is where full-body workouts for women come in. You can make the most of your gym time with a full-body routine. In this article, we'll explore how to implement a full-body workout, its benefits, key considerations, and tips.

A full body workout is a routine that aims to work all the major muscle groups in the body in the same day.

For comparison, other workout routines tend to focus on specific muscle groups like the ABCDE workout which trains one muscle group per day (one day for chest, another for arms and so on).

In a full-body workout program, you do only one or two exercises (usually compound exercises) per muscle group, but you train all muscle groups on the same day. While two exercises per group may seem small, the total amount of work performed in the week is what matters.

Full-body workouts are effective for both women and men, perfectly adapting to women's needs and goals. These workouts promote balanced muscle development, improved strength, and increased metabolic efficiency, which can be especially beneficial for women looking to gain muscle mass or burn fat.

Additionally, it's possible to modify the full-body workout to place greater emphasis on certain muscle groups, such as the legs. Therefore, this routine can work very well for women looking to transform their bodies.

A full-body workout three days a week allows for great flexibility in choosing which days you want to train. However, the most important thing is to complete the three weekly workouts and avoid training two days in a row, that is, always leave a day of rest between workouts.

As an example, you can do the full body routine 3 times a week like this:

If you weren't able to train on Monday, Wednesday, or Friday, you can always train on Tuesday, Thursday, and Saturday. You can also add cardio on rest days, but in this case, it's essential to have at least one day a week where you have complete rest (no strength training or cardio).

To achieve good results, you need to progress your training, and this is achieved through the concept of progressive overload. In other words, in the context of full-body training, you need to aim to increase the load in your exercises over the weeks.

It won't always be possible to use more weight, and you shouldn't force it. However, you should still try to perform more work, whether through more reps, improved form, or an extra set.

Why do this? You see, if you don't force your body to perform more and more work, there won't be any stimulus for adaptation, allowing your muscles to become bigger and stronger.

Your body needs a reason to adapt and get bigger, so your focus should always be on striving to increase the amount of work your muscles are doing, whether that's lifting heavier weights, doing more reps with the same weight, or doing more sets.

There's no set timeframe for a full-body workout. As long as you're making progress, keep doing what you're doing. If you're making progress, whether by gaining muscle mass or gaining strength, there's no rational reason to change things just for the sake of it.

In fact, it's recommended. Doing aerobics has a number of benefits for those who do strength training. However, it's recommended to limit the amount and intensity of aerobics, not exceeding 30-40 minutes per session at moderate intensity.

Also, to avoid affecting your muscle recovery, focus primarily on low-impact aerobics, such as a stationary bike or elliptical machine.

Low-impact cardio tends not to require as much recovery as running (which is a high-impact activity), which means it's less likely to interfere with post-workout repair and recovery.