Full-Body Workout Plan for Women: Exercises, Tips, and FAQs

Navigating the world of resistance training can feel complex, with endless advice on the “best” way to structure your workouts. 

A full-body workout plan involves training all major muscle groups, such as your legs, back, chest, and shoulders, in a single session. This approach is often praised for its efficiency, but is it the most effective path to building strength and changing your body composition?

This guide cuts through the noise. We will explore the science behind full-body training for women, explain what drives results, and provide structured, evidence-informed workout plans. You’ll learn not just what to do, but why it works, empowering you to train with confidence and purpose.

Here’s what we’ll cover in this guide:

• The effectiveness of full-body workouts for women, based on recent scientific reviews.
• How to choose the best exercises to anchor your training.
• A complete full-body workout plan for women with weights, including beginner and intermediate options.
• Realistic timelines for seeing changes in strength and muscle tone.
• Why you may see the scale go up when you first start training.

Are Full-Body Workouts Effective for Women?

Yes, full-body workouts are highly effective for women. The key to getting results from any resistance training program isn’t the specific split you choose, but your consistent application of a few core principles. 

When these factors are matched, the evidence shows that full-body routines produce similar gains in muscle and strength as other popular splits, such as upper/lower or body-part routines.

A comprehensive 2024 meta-analysis looked at 14 studies comparing full-body and split routines. It found no significant difference in strength gains or muscle growth when the total weekly training volume was the same between groups (1).

This holds true specifically for women as well. A 2022 randomized controlled trial (RCT), the gold standard in research design, compared two groups of untrained women. One group performed a full-body workout twice a week, while the other did an upper/lower split four times a week (2). 

Even though the split-routine group went to the gym twice as often, both groups performed the same number of sets per muscle each week and made nearly identical progress in strength, power, and muscle mass.

This tells us that the physiological drivers of your success are universal, regardless of how you organize your sessions.

What Really Drives Progress?

To design an effective program, focus on these four pillars of progress:

Weekly Training Volume

This is the total number of hard sets you perform for a specific muscle group each week. It is the most important factor for muscle growth.

• Beginners: Aim for 6-10 sets per muscle group per week.
• Intermediates: Progress to 10-15 sets per muscle group per week.
• Post-Menopausal Women: A 2023 trial on middle-aged women found that those who were post-menopause often needed higher volumes to stimulate muscle growth, likely in the 10-15+ sets per week range (3). While strength improves at lower volumes, building muscle may require this extra stimulus.

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Intensity of Effort (Reps in Reserve)

Each set must be challenging enough to create a stimulus. This is measured using reps in reserve (RIR), which is how many more reps you could have done with good form before failing (4).

• For most sets, aim for 1-3 RIR. This means you finish the set feeling like you could have done just 1, 2, or 3 more reps.
• Taking some sets to 0 RIR (momentary muscular failure) can be beneficial, but it also creates more fatigue, so use it strategically.

Progressive Overload

To keep adapting, your muscles need a reason to grow stronger. You must consistently challenge them by gradually increasing the demand over time (5). 

When you can complete all your reps and sets at a given weight while hitting your RIR target (e.g. you can do 3 sets of 10 reps at 2 RIR), increase the weight by a small amount (2.5-5%) or aim to add 1-2 more reps with the same weight in your next session.

Consistency and Adherence

The best plan is the one you can stick to. Full-body workouts are often more time-efficient, requiring fewer gym trips per week (6). 

In the 2022 women-only study, the group with the higher frequency split routine (four sessions per week) had more participants drop out due to lack of time compared to the full-body group (two sessions per week) (2). This makes a beginner workout plan for women built on full-body principles very practical.

To learn more about the specific advantages of organizing your training this way, check out our guide to the benefits of a full-body workout.

Read more: Calisthenics Daily Workout Plan: Push, Pull, and Legs Split

What Is the Single Best Exercise for the Entire Body?

There’s no single “best” exercise for the entire body. The human body moves in multiple planes, and no one movement can effectively train every major muscle group through its full range of motion with sufficient load. 

However, you can choose “keystone” exercises that deliver the most bang for your buck by training a large amount of muscle mass simultaneously. The ideal keystone exercise depends on your goals, experience level, and available equipment.

How to Choose Your Keystone Exercises

When building your workout, a good keystone exercise should meet these criteria:

• Movement Pattern Coverage: It should be a compound movement that involves multiple joints, such as a squat, hinge, push, or pull.
• High Loading Potential: It allows you to progressively add weight over time, which is essential for driving long-term strength gains.
• Safety and Joint Tolerance: It feels good on your body and you can perform it with excellent technique.

Top Candidates for Keystone Exercises

Here are some of the most effective exercises that can serve as the foundation of your full-body workout at the gym for females program or at-home routine.

For the Lower Body (Squat Pattern): Barbell Back Squat

The back squat is unmatched for its ability to load the entire lower body, including the quads, glutes, adductors, and hamstrings, while also engaging the core and back musculature for stability (7).

For the Lower Body (Hinge Pattern): Romanian Deadlift (RDL)

The RDL is a premier exercise for targeting the posterior chain – your glutes and hamstrings. It teaches you to hinge at the hips safely and has direct carryover to lifting objects in daily life (8).

For the Upper Body (Push Pattern): Dumbbell Bench Press or Push-Up

The dumbbell bench press works the chest, shoulders, and triceps. Using dumbbells allows for a more natural range of motion than a barbell and requires more stabilization (9). Push-ups are a fantastic full-body workout plan for women at home and can be modified for any fitness level (10).

For the Upper Body (Pull Pattern): Chin-Up or Lat Pulldown

Vertical pulling movements are excellent for building a strong back (lats, rhomboids) and biceps (11). Chin-ups are a challenging bodyweight goal, while the lat pulldown machine allows for precise loading (12).

Sample Keystone Selections

• In the Gym: A great combination would be the barbell back squat and the dumbbell bench press. Together, these two movements cover the foundational squat and push patterns while stimulating a huge amount of muscle mass.
• At Home: A powerful duo is the goblet squat (holding a dumbbell or kettlebell) and the push-up. These are accessible, safe, and can be progressed over time.

If you prefer using only your bodyweight for training, you can build an effective routine with our guide to a full-body calisthenics workout.

What Is a Good Full-Body Workout Plan for Women?

A good workout plan is structured, progressive, and tailored to your experience level. Below are two 8-week templates: one for beginners and one for intermediates or post-menopausal women who may benefit from higher training volumes.

Both plans follow a linear progression model, where you aim to add a small amount of weight or 1-2 reps each week. Week 5 is a “deload” week, where you will reduce your volume to promote recovery before starting the next block of training.

General Guidelines

• Warm-Up (5-10 minutes): Start each session with light cardio (e.g. cycling, jogging) followed by dynamic stretches (e.g. leg swings, arm circles) and a few light-weight warm-up sets of your first exercise.
• Rest Periods: Rest 90-180 seconds between sets for heavy compound exercises (squats, deadlifts, presses) and 60-90 seconds for accessory exercises (curls, raises).
• Technique First: Always prioritize excellent form. If your form breaks down, you have reached failure for that set.

Template 1: Beginner Full-Body Program (2 Days/Week)

This beginner workout plan for women is designed to build a strong foundation of strength and technique.

• Goal: Master foundational movements and build initial strength.
• Frequency: 2 non-consecutive days per week (e.g. Monday and Thursday).
• Weekly Volume: 6-8 sets per major muscle group.
• Effort: Aim for 2-3 RIR on all sets.

Workout A

1. Goblet squat: 3 sets of 8-12 reps
2. Dumbbell bench press: 3 sets of 8-12 reps
3. Single-arm dumbbell row: 3 sets of 10-15 reps per side
4. Dumbbell lateral raises: 2 sets of 12-15 reps
5. Plank: 2 sets, hold for 30-60 seconds

Workout B

1. Glute bridge: 2 sets of 15-20 reps
2. Romanian deadlift (dumbbell or barbell): 3 sets of 10-15 reps
3. Push-ups (on knees or toes): 3 sets to 2-3 RIR
4. Lat pulldown (or banded pull-aparts): 3 sets of 10-15 reps
5. Pallof press: 2 sets of 10-12 reps per side

8-Week Schedule

• Weeks 1-4: Follow the plan, aiming to add weight or reps each week.
• Week 5 (Deload): Perform both workouts, but do only 2 sets per exercise and stay at 4 RIR.
• Weeks 6-8: Resume the full plan. Try to exceed your performance from Week 4.

Template 2: Intermediate/Post-Menopausal Emphasis (3 Days/Week)

This full-body workout plan for women with weights uses a higher frequency and volume to drive continued progress. It’s ideal for those with at least 6 months of consistent training or post-menopausal women who are looking to optimize muscle growth.

• Goal: Maximize muscle hypertrophy and strength gains.
• Frequency: 3 non-consecutive days per week (e.g. Monday, Wednesday, Friday).
• Weekly Volume: 10-15 sets per major muscle group.
• Effort: Aim for 1-2 RIR on most sets, with the final set of some accessory exercises taken to 0-1 RIR.

Workout A (Lower-Body Focus)

1. Barbell back squat: 4 sets of 6-8 reps
2. Dumbbell bench press: 3 sets of 8-10 reps
3. Seated cable row: 3 sets of 10-12 reps
4. Leg press: 2 sets of 12-15 reps
5. Face pulls: 2 sets of 15-20 reps

Workout B (Upper-Body Focus)

1. Barbell or dumbbell bench press: 4 sets of 6-8 reps
2. Romanian deadlift: 3 sets of 8-10 reps
3. Lat pulldown: 3 sets of 8-10 reps
4. Dumbbell shoulder press: 2 sets of 10-12 reps
5. Bicep curls: 2 sets of 12-15 reps

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Workout C (Full-Body Hypertrophy)

1. Leg press: 3 sets of 10-15 reps
2. Incline dumbbell press: 3 sets of 10-15 reps
3. Single-arm dumbbell row: 3 sets of 12-15 reps per side
4. Hip thrusts: 3 sets of 8-12 reps
5. Dumbbell lateral raises: 3 sets of 15-20 reps

8-Week Schedule

• Weeks 1-4: Perform workouts A, B, and C each week. Focus on progressive overload.
• Week 5 (Deload): Perform workouts A and C only. Do 2 sets per exercise and stay at 4 RIR.
• Weeks 6-8: Resume the full 3-day schedule and push to beat your Week 4 lifts.

If you don’t have access to a gym, many of these exercises can be modified. Discover how with our guide to creating a full-body workout at home without equipment.

How Long Does It Take to Tone Your Body as a Female?

The term “toning” usually refers to the appearance of having visible muscle definition with a relatively low level of body fat. This look is achieved by building muscle (hypertrophy) and reducing fat mass. 

The timeline to achieve this varies greatly depending on your starting point, genetics, and most importantly, your consistency with training and nutrition.

Here is a realistic, evidence-informed timeline:

Phase 1: Neurological and Strength Gains (Weeks 1-4)

• What to Expect: You’ll get stronger, fast. During the first few weeks of a new program, most strength gains are neurological. Your brain becomes more efficient at recruiting muscle fibers and coordinating movement patterns (13). You may notice your lifts increasing by 2.5-5 kg (5-10 lbs) weekly on major exercises.
• Visible Changes: You may not see significant visible changes in muscle size yet, but you will feel more capable and coordinated.

Phase 2: Visible Muscle Growth (Weeks 6-12+)

• What to Expect: This is when true muscle hypertrophy starts to become noticeable (14). With consistent training and proper nutrition, you can expect to build muscle at a rate of:
  • Novice Lifters: 0.12-0.34 kg (0.25-0.75 lbs) of lean mass per month (15).
• Tracking Progress: Measure progress with more than just the scale.
  • Performance: Your lifts should continue to increase steadily. Expect to add 5-10 kg (10-20 lbs) to your main lifts over 8 weeks.
  • Measurements: Use a tape measure for your waist, hips, and limbs. Changes of 0.5-2.0 cm can be a great sign of progress.
  • Photos: Take progress photos every 4 weeks in the same lighting and pose.

Key Factors That Influence Your Timeline

1. Training Consistency: Adhering to at least 85% of your planned workouts is crucial. Missing workouts stalls progressive overload.
2. Nutrition: To build muscle, you need adequate protein. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily (or 0.7-1.0 grams per pound) (16). Your overall calorie intake will determine whether you lose fat, maintain, or gain weight.
3. Sleep: Your muscles repair and grow while you sleep. Consistently getting 7-9 hours of quality sleep per night is non-negotiable for recovery (17).
4. Menopausal Status: As noted in a 2023 trial, hormonal changes can affect your body’s response to training. Post-menopausal women may experience a slower rate of muscle growth and may need higher training volumes (10-15+ sets per muscle per week) to see the same results as pre-menopausal women (3). Patience and a focus on performance markers are key.

Read more: Calisthenics Workout for the Whole Body: A Simple Plan with Significant Results

Why Am I Gaining Weight After Working Out for 3 Weeks?

It is incredibly common, and often discouraging, to see the number on the scale go up when you first start a new workout routine. This early weight gain is almost never due to fat gain. It is a temporary physiological response to the new stress of exercise.

Here are the primary reasons why this happens:

• Increased Glycogen and Water Storage

When you exercise, your muscles use glycogen (stored carbohydrates) for fuel. As your body adapts, it learns to store more glycogen in the muscles to prepare for future workouts (18). 

For every gram of glycogen stored, your body also stores approximately 3-4 grams of water (19). This can easily account for a temporary weight increase.

• Muscle Inflammation and Repair

Resistance training creates microscopic tears in your muscle fibers. This is a normal part of the muscle-building process. In response, your body initiates an inflammatory repair process, which involves retaining water around the muscles (20). This is a positive sign that you are creating a stimulus for growth.

• Hormonal Fluctuations

For women with a menstrual cycle, fluid retention can fluctuate significantly throughout the month (21). The stress from a new training program can sometimes amplify these shifts.

• Increased Food Intake

Starting a new workout routine can increase your appetite. It’s easy to unconsciously eat more, which can lead to a calorie surplus and slight weight gain (22).

• Creatine Supplementation

If you start taking creatine, it will cause your muscle cells to draw in more water, which typically results in a 1-2 kg (2-4 lb) increase in body weight in the first week (23). This is water weight, not fat.

What to Do About It

• Trust the Process: Understand that this initial weight gain is temporary and a normal part of your body’s adaptation.
• Rely on Better Metrics: Ditch the daily weigh-ins. Instead, weigh yourself 2-3 times per week in the morning and take a weekly average. Focus on a 4-week trend rather than daily fluctuations.
• Track Other Data: Use progress photos, body measurements, and how your clothes fit as more reliable indicators of body composition changes.
• Monitor Nutrition: Ensure you are hitting your protein target (1.6-2.2 g/kg). If your goal is fat loss, make a small calorie adjustment of around 200 kcal and see how your weekly average weight responds over 2-3 weeks.
• Stay Active: Increasing your daily step count by 2,000-3,000 steps is a low-stress way to increase energy expenditure without adding more training fatigue.

Frequently Asked Questions

• Is a 20-minute full-body workout effective?

A 20-minute full-body workout can be effective for maintaining fitness or for absolute beginners, but it is not optimal for driving significant long-term strength and muscle gains. 

To create a sufficient stimulus, you need to achieve adequate weekly volume (6-10+ sets per muscle) with challenging effort. It is difficult to fit enough quality sets into just 20 minutes. A more effective session length is 45-75 minutes, 2-3 times per week.

• What is the best form of exercise for women?

The best form of exercise is one that you enjoy, can perform consistently, and aligns with your goals. However, for improving body composition, strength, bone density, and metabolic health, resistance training is unparalleled. 

A program based on progressive overload, whether it’s a full-body workout gym female routine or a full-body workout plan for women at home, is a cornerstone of lifelong health.

• What exercise burns the most belly fat in a female?

No exercise can “spot reduce” or burn fat from a specific area such as the belly. Fat loss occurs systemically when you are in a consistent calorie deficit, which means you burn more calories than you consume (24). 

While exercises that engage large muscle groups (such as squats and deadlifts) burn more calories per session than isolation exercises, your diet is the primary driver of fat loss.

• What is the hardest exercise for women?

“Hardest” is subjective and depends on an individual’s biomechanics, mobility, and strength. 

For many, unassisted pull-ups or chin-ups are considered one of the most challenging bodyweight exercises due to the high level of relative upper-body strength required. From a technical standpoint, complex barbell lifts such as the snatch or clean and jerk are also exceptionally difficult to master.

The Bottom Line

Building a stronger, more capable body doesn’t need to be complicated. Full-body workouts offer an efficient and scientifically validated path to achieving your fitness goals. The evidence is clear: when you focus on the principles of consistent weekly volume, high-effort sets, and progressive overload, you can build muscle and strength just as effectively as with any other training split.

Your journey is unique, so choose the plan that fits your life, listen to your body, and celebrate the small victories along the way. Whether you are in the gym twice a week or three times, the key is to show up, work with purpose, and empower yourself with every lift.