Women are now free from the preconceived idea that lifting weights would change your body into unsightly and unfeminine proportions. Science and experience from other women have proven that lifting weights doesn’t significantly increase muscle mass in a short period of time but makes it shapelier.

Remember to always warm up well before and after a routine to avoid injury and lessen the body aches. Take at least 5-15 minutes for this.

For this workout, we’re dedicated each day to a specific area of the body, working our way downwards, so it gets a break. This also lessens the risk of straining your muscles. To get that tone physique, 8-15 reps for every exercise should be good.

Monday: Upper Body Day 1

Bench Press


Seated Cable Row

Barbell Bicep Curls

Elliptical Machine – 5 minutes

Tuesday: Upper Body Day 2

Standing Barbell Shoulder Press

Side Lateral Raise

EZ Barbell Bicep Curl

T-Bar Rows

Stationary Bike – 10 minutes: 20 seconds per round with 40 seconds of rest in between.

Wednesday: Cardio




Roman Chair Leg Raise

Bike or Treadmill – 20 minutes

Thursday: Lower Body Day 1


Barbell Squats

Leg Extensions

Hamstring Curls

Treadmill – 20 minutes

Friday: Lower Body 2

Walking Lunges

Glute Bridge

Leg Extensions

Leg Press Machine

Elliptical machine – 10 minutes


  1.      Make sure to have a lot of protein. If you have the financial means and your body is fine with whey, drink whey protein shakes.
  2.      On your other rest days, don’t do any physically taxing activities. You need time to recover.
  3.      Drink lots of water. It’s important to stay hydrated. Mineral water should be good but if you don’t have access to more than a couple liters of water per session, filtered water is okay.
  4.      Check with your doctor before taking up this new workout plan.
  5.      Get 7-9 hours of sleep at night a day. Sufficient and quality rest is necessary for your body to handle any strenuous tasks.
  6.      Use moderate to heavy weights, if you want to see results. Doing light weights over a long period of time isn’t enough.
  7.      Be sure to take a couple minutes of break between each exercise.