Full Body Workout for Women
Full body workouts are incredibly effective for women looking to build strength, tone their physique, and maximize limited gym time. Instead of spending separate days on legs, arms, and back, you train everything in each session—hitting each muscle multiple times per week for faster progress. This program is designed specifically for women who want efficient, effective training that builds a balanced, strong body.
Why Full Body Training Works
Training each muscle group three times per week produces faster progress than hitting it once. Your muscles recover within 48-72 hours and are ready to be trained again. Full body workouts capitalize on this by providing frequent stimulus.
Women often focus too heavily on certain areas (legs, glutes) while neglecting others (upper body, back). Full body training ensures balanced development—you can't skip upper body when it's part of every workout.
Time efficiency is another advantage. Three 45-minute sessions per week is all you need. Miss a day? No muscle group goes untrained for a week like with split routines. Life-friendly training leads to better consistency.
Benefits for Women
Balanced Development
Train upper and lower body equally for a proportioned, athletic physique.
Higher Training Frequency
Hit each muscle 3x per week for faster strength and toning results.
Time Efficient
Complete training in 3 sessions weekly—perfect for busy schedules.
Better Metabolism
Training all muscles elevates metabolism more than isolated workouts.
Flexibility
Miss a workout? No muscle group is neglected for an entire week.
Easier Recovery
Moderate volume per muscle means less extreme soreness.
Program Overview
Who it's for: Women seeking efficient, complete body training
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Dumbbell Goblet Squat
Targets legs and glutes while building core stability. The foundation of lower body strength.
Dumbbell Bench Press
Builds chest and arm strength. Creates upper body tone that many women neglect.
Cable One Arm Bent Over Row
Back strength for posture and a toned appearance from behind.
Resistance Band Hip Thrusts On Knees
The most effective exercise for glute development—often a priority area.
Dumbbell Seated Shoulder Press
Shoulder development for a balanced upper body.
Weighted Front Plank
Core stability supports all other exercises and daily function.
The Complete 3 days (example: Mon/Wed/Fri) Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Starting Full Body Training
- Start with weights you can control with good form. Progress when exercises feel easy.
- Don't skip upper body exercises. Balanced training creates a balanced physique.
- Focus on progressive overload—adding weight or reps over time.
- Rest at least one day between sessions for recovery.
- Eat enough protein (0.8g per pound bodyweight) to support muscle development.
- Track your workouts to ensure consistent progress.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Will full body training make me bulky?
No. Women lack the hormones for significant bulk. Full body training creates a toned, athletic physique.
Can I do more than 3 days per week?
Stick to 3 days for full body training—your muscles need recovery time. If you want to train more, add light cardio on off days.
What if I want to focus on glutes?
This program includes strong glute work. If you want more, add a second hip thrust or glute bridge variation.
How quickly will I see results?
Strength improvements appear in 2-3 weeks. Visible toning typically takes 6-8 weeks with consistent training and proper nutrition.
Should I do cardio too?
Not required for toning. Add light cardio on off days if you want additional calorie burn or enjoy it.