Tag: Workout Plans
The Best Over 40 Training Tips and Workout Plan for Men
I’ve been lifting weights since I was 15 years old – I’m now 55. During that time, I’ve kept meticulous records, and looking back over my training diaries it’s interesting to see how much my workouts have changed.
Some of these changes were due to my goals at the time. I’ve trained for bodybuilding, powerlifting, and to complement whatever sport I was into, all of which required different workout approaches.
Other changes are the result of old injuries and, sadly, getting older. Simply put, I can’t train like I did when I was in my 20s and 30s. The mind is willing, but time has taken its toll on my body.
However, as the saying goes, winners never quit, and quitters never win, and I have no intention of giving up training anytime soon.
In fact, my mission in life is to preserve my strength and muscle mass for as long as possible, and I plan on being the strongest, most buff old dude in the retirement home!
So, how do you get and stay in shape in your fourth decade?
In this article, I share my top tips for working out in your 40s and provide you with a tried-and-tested age-appropriate workout to follow.
The Challenges of Working Out in Your 40s and Beyond
Advancing age is NOT a reason to give up working out. In contrast, exercise becomes more important as you get older. Regular workouts can help reduce the risk of:
Age-related muscle loss (sarcopenia)
Age-related bone loss (osteopenia)
Coronary heart disease
Type II diabetes
High blood pressure
Age-related weight gain
Cognitive decline
Some cancers
All-cause mortality
So, while there are no guarantees, getting and staying in shape as you age could help you live longer. And even if you don’t get to celebrate your 100th birthday, you will be able to enjoy a more active, fulfilling, and independent life, making the most of whatever time you have left.
However, getting older is unavoidable, and the changes in your body mean that you probably won’t be able to work out like you did in your 20s and 30s. That’s not to say you have to quit lifting weights and take up tai chi! But you will need to modify your training to make it sustainable and safe.
Some of the challenges facing exercisers in their 40s and beyond include:
Slower recovery between workouts
The older you get, the longer it takes to recover from bouts of intense exercise. As such, you’ll need to pay as much attention to rest and recuperation as you do your workouts. Getting enough sleep is a must, and you should also alternate between intense and less intense workouts.
You’ll also need to accept that there will be days when you’re not firing all cylinders simply because you’re still tired from your last workout. Be prepared to dial things back and take it easy, as pushing on regardless could lead to overtraining and injuries.
You can still train hard in your 40s, but you’ve got to train smart, too.
Joint issues
Like a car with high mileage, older exercisers tend to accumulate wear and tear. Joints are especially prone to aches and pains. Knees, hips, shoulders, elbows, your lower back – it’s not unusual to experience discomfort in some or all of these areas.
The good news is that training can help make these issues less impactful and preserve joint function as you age. However, you may need to make allowances for your joints, replacing high-stress exercises with movements that are more joint-friendly.
Injuries take longer to heal
As a young athlete, I had no problem either training through injuries or taking a week off and coming back healed and ready for more. Nowadays, even a slight strain can take several weeks or even months to heal. Needless to say, this can be VERY frustrating!
With this in mind, a lot of your over-40 training should revolve around preventing injuries in the first place. Warm-ups and prehab are the name of the game if you want to avoid injuries. Plus, you should probably stop chasing new one-repetition maximums and focus on other performance metrics, such as rep records or movement quality.
Mobility and flexibility issues
Muscles tend to shorten and tighten as you get older. This can affect everything from your posture to your squat depth. Trying to force your limbs to bend further than is comfortable is a recipe for injuries which, as you know, will take longer to heal than when you were younger.
As such, you should a) do all that you can to maintain or even improve your mobility and flexibility and b) avoid exercises that take you into extreme ranges of motion. There is no need to treat your body like a fragile antique, but you should do what you can to avoid unnecessary injuries.
Related: The Best Morning Stretches for Men
Hormonal changes
Testosterone and human growth hormone levels peak in your 20s and early 30s. After that, the production of these anabolic or muscle-building hormones gradually decreases.
These hormonal changes can cause reductions in muscle mass and strength, lowered motivation, slower recovery, and less energy. All these things can affect your ability to train and recover from your workouts.
Sure, you could ask your doctor about testosterone replacement or HGH therapy, but there are risks and financial costs associated with these treatments. The good news is that regular exercise and a healthy diet can help boost testosterone and growth hormone naturally.
Lack of time
Life can get pretty hectic when you’re in your 40s. You’ll need to balance your work and home life while finding the time and energy you need for training. In many cases, when time is short, the first casualty will be your workouts.
Initially, you’ll probably plan on rescheduling, but, more likely, you’ll skip more workouts than you complete. Being in your 40s means you can’t shirk your responsibilities to go and train.
Most guys in their 40s don’t have the luxury of hitting the gym for two hours a day, six days a week. Thankfully, you don’t need to train for hours at a time to preserve or gain muscle.
Related: Two Exercise Workouts for Time-Pressed Bodybuilders
These are the realities of training in your 40s. Sure, some fitness influencers and ex-bodybuilders seem to have been able to avoid the effects of aging, but they are in the minority and are probably on TRT. It would be a mistake to judge your progress against such people because there is a massive difference between being natural and boosting your performance with anabolic steroids, even if they have been prescribed by a doctor.
Workout Tips for Men in Their 40s
Avoid the pitfalls and problems that could derail your training with these tried-and-tested workout and fitness tips for men in their 40s:
Warm up like a boss
Warm-up Exercise Bike
Warming up is important whatever your age, but the older you are, the more critical it becomes. Older bodies tend to be stiffer, more immobile, more damaged than younger ones, and more prone to injury, too.
Make your workout as enjoyable, safe, and comfortable as possible by warming up thoroughly before you begin. Extra time spent on your warm-up will pay dividends in the future.
Related: How to Warm Up for Strength Training
Train with lighter weights and higher reps
Younger men tend to put a lot of stock in how much weight they can lift. Plates on the bar equal bragging rights, and, as the saying goes, if the bar ain’t bending, you’re just pretending!
However, injuries are more common when you lift heavy loads. They stress not only your muscles but your joints too.
Avoid injuries and unnecessary wear and tear by training with lighter weights and higher reps. Contrary to what many lifters believe, you can still build strength and muscle mass with weights below 50% of your 1RM (1).
This means you no longer have to feel trapped by the 6-12 rep range and can do as many as 25-30 reps per set. Needless to say, this will be far less stressful for your already hard-worn joints. Muscle strains are also less of a risk.
Do fewer sets
With your somewhat compromised recovery ability, doing high-volume workouts could lead to overtraining. So, instead of seeing how many sets per muscle group you can tolerate, try to find out how few you need to do to get the results you want.
You’ll probably find it’s not as many as you first thought.
Try keeping your workout volume down to about 8-12 sets per muscle group per week. This is significantly less than most bodybuilding programs recommend but more than enough to build muscle and strength. Focus more on training quality than quantity; make every exercise, rep, and set count!
Do each exercise with perfect form
There are two ways to do any exercise – the right way and the wrong way. The wrong way may allow you to lift more weight or do more reps, but it usually comes with an increased risk of injury while taking work away from the muscles you want to develop.
In contrast, the right way is invariably harder, but it’s also safer and usually more effective.
So, check your ego, dial back the weights, and do every exercise in your program with perfect technique. Try to make your reps as smooth and controlled as possible to take stress off your joints and keep it on your muscles. Lift and lower with purpose.
Choose low-risk exercises
While training is good for everybody’s body, some exercises are riskier than others. As injuries tend to take longer to heal when you’re in your 40s and beyond, you should build your workouts around the safest exercises.
For example, you could do push-ups instead of bench presses, goblet squats instead of back squats, or box jumps instead of power cleans.
So, think about what you want from your workout, then choose the safest exercises for that goal. If the risks outweigh the benefits, you should think twice about doing that exercise.
It’s better to play it safe and be able to continue training than do a dangerous exercise, get hurt, and spend the next two months waiting to heal.
Make flexibility and mobility a training priority
While mobility and flexibility training are far from exciting, the older you get, the more critical they become. Older muscles and joints tend to be less elastic and mobile than their younger counterparts. Previous injuries can also take their toll.
Mobility and flexibility tend to be worse the more sedentary you are. Most older men have relatively inactive jobs and lifestyles, so they’re even more likely to be tight and immobile.
Complement your workouts with daily mobility and flexibility training to keep you supple and flexible. Just because you are in your 40s doesn’t mean you have to be as stiff as a proverbial board!
Related: How Sitting is Bad For You and What To Do About It
Strengthen your core
A large and growing number of men suffer from lower back pain, and the risk of back pain increase with age. Some types of back pain are unavoidable and are linked to things like disc degeneration and general wear and tear. However, other types of back pain can be attributed to weak core muscles.
Core is the collective term for the muscles of your midsection, including the rectus abdominis, obliques, and transverse abdominis. These muscles contract inward to create intra-abdominal pressure and support your lumbar spine from within.
Spending a lot of time sitting in a chair can weaken your core muscles, increasing your risk of suffering back pain. So, make sure you include core and anti-core exercises in your workout routine to keep the risk of back pain to a minimum.
Include unilateral exercises in your workouts
Unilateral or single-limb exercises are a godsend for older exercisers. For starters, they’re great for preserving your balance, which often declines with age. Secondly, they let you train hard without resorting to bone-crushing weights. For example, single-leg Romanian deadlifts are MUCH more lower back-friendly than regular RDLs.
While there is nothing wrong with bilateral or two-limbed movements, every over-40s exerciser should include unilateral exercises in their workouts.
Get your body composition under control
Younger lifters often want to get bigger and stronger, which they usually achieve through bulking. Bulking involves strategic overeating to create a significant calorie surplus. These extra calories go to fuel muscle growth but also lead to fat gain.
Older exercisers often experience fat gain, too, but not because they’re bulking. Instead, gaining weight gain in your 40s is usually the fault of moving less and eating more. This weight gain even has a name – middle-aged spread.
Gaining weight as you age can increase your risk of heart disease, diabetes, and other insidious illnesses. Being overweight when you’re young is dangerous, but it can be fatal in your 40s and beyond.
Now is the time to get your weight under control and lose the fat you’ve been accumulating since high school. There is no need to crash diet or try to lose it in a month; such intense interventions are seldom successful.
Instead, aim to lose half to one pound a week for the next few months. This time next year, you could be a whole new man.
Do your cardio
Younger lifters are all about getting buffed and ripped. They want big veiny biceps and cannonball delts. They aren’t thinking about the future – just looking their best on the beach.
As a man in your 40s, your risk of heart disease is considerably higher, so you must start doing more cardio to keep your heart and circulatory system in tip-top shape.
We’re not saying you need to quit lifting and take up jogging. However, you do need to complement your strength training workouts with more cardio. Aim to do at least three 20-minute cardio workouts per week to keep the old ticker fit and strong.
Big biceps are great, but you need a healthy heart if you want to keep on truckin’.
Make sure your diet supports your training
As a younger man, you could probably eat whatever you wanted and still feel fine; cold pizza for breakfast, a takeout burger for lunch, and beer and cereal for dinner. Now you’re in your 40s, the expression, “You are what you eat,” has never been truer, and if you fill up on junk food, that’s exactly how you’ll feel.
If you want to look and perform at your best, your diet needs to not only support your training but it also needs to be healthy. So, make friends with fruit and vegetables, eat more heart-friendly whole grains, pump up the lean protein, and enjoy some healthy fats.
In short, now you are in your 40s, it’s time to eat like an adult and not the kid you once were.
Related: Fix Your Diet in Six Weeks
Respect your body’s need for rest and recovery
It’s time to pay as much attention to rest and recovery as you do your workouts and diet. Training takes a lot out of your body, and now you are in your 40s, it’ll be longer before you can do it all again.
So, make sure you get plenty of sleep, preferably 7-9 hours a night, and use these recovery strategies to put back into your body what your workouts take out.
Finally, recognize then an extra rest day might be more beneficial than a workout. It’s usually best to train consistently, but if you are still tired from your last workout, a day off might do you more good.
Forget what you used to do and focus on what you can do
I used to be a powerlifter and have pulled three times my bodyweight in competition, and my squat wasn’t far behind. However, that’s what I used to do, and it has no bearing on my training now I’m in my 50s.
Nowadays, I rarely use barbells or dumbbells, and I find bodyweight and isometric exercises are better for my battered joints. I’m still in shape and probably fitter than I was 20 years ago. However, my entire training outlook has changed over the last decade, and so should yours. Trying to relive or hold onto your glory years is an exercise in futility.
It doesn’t matter that you used to be a football player in college or a bodybuilder in your late 20s. It’s what you do now that matters.
So, don’t judge today’s you on what you achieved in the past. As a man in your 40s, your body has changed, and training like you did as a younger man is a recipe for disaster. It’s time to start training for the future and not the past.
Set yourself goals based on where you want to be in five, ten, or 20 years. Look forward, and not back. Be proud of your achievements, but don’t dwell on them or let them determine your current or future workouts.
The Best Over 40 Workout Plan for Men
You’ve now got all the information to design your very own workout plan for men over 40. But, to save time, we’ve written one for you.
This plan involves four workouts per week – two upper body and two lower body – which provides a good balance between training and recovery. It also leaves some time for cardio and mobility training, which, as you know, are critical for men in their 40s.
Try to avoid lifting weights more than two days in a row, and also avoid resting more than two days in a row. While that might sound like a logic problem, it’s actually pretty easy if you structure your workout week like this:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Workout 1
Workout 2
Rest/cardio
Workout 3
Rest/cardio
Workout 4
Rest/cardio
Remember, though, before you lift, you need to warm up, as failing to do so could lead to injury or, at least, a low-quality training session. That 10-15 minutes spent warming up could save you from spending months on the injured list and unable to train.
Workout 1 – Upper Body
We kick off our over-40s workout plan with an upper-body workout emphasizing the horizontal plane, i.e., chest and upper back. Dividing your body into planes rather than individual muscle groups makes it easier to develop structural balance, which is critical for functionality and joint health.
#
Exercises
Sets
Reps
Recovery
1
Incline dumbbell bench press
2-4
12-20
60-90 seconds
2
Single-arm dumbbell row
2-4
12-20
60-90 seconds
3
Push-up
2-4
AMRAP*
60-90 seconds
4
Face pull
2-4
12-20
60-90 seconds
5
Cable crossover
2-4
12-20
60-90 seconds
6
Reverse cable fly
2-4
12-20
60-90 seconds
7
EZ bar biceps curl
2-4
12-20
60-90 seconds
8
Dumbbell concentration curl
2-4
12-20
60-90 seconds
*AMRAP = As Many Reps as Possible – just rep out to failure, regardless of how many you can do.
Workout 2 – Lower Body
Friends don’t let friends skip leg day, even if they’re in their 40s! Strong legs are critical, as they’re the engines that carry and support the rest of your body. Losing leg strength can have a profound effect on your mobility and stability. This leg workout is quads-centric, emphasizing your knee extensors. There is also some core work toward the end of the program.
#
Exercises
Sets
Reps
Recovery
1
Goblet box squat
2-4
12-20
60-90 seconds
2
Rear foot elevated split squat
2-4
12-20
60-90 seconds
3
Leg extension
2-4
12-20
60-90 seconds
4
Standing calf raise
2-4
12-20
60-90 seconds
5
Pallof press
2-4
12-20
60-90 seconds
6
Kneeling cable crunch
2-4
12-20
60-90 seconds
Workout 3 – Upper Body
Workout three takes us back to the upper body. However, this time you’ll be working in the vertical plane, emphasizing your shoulders and lats. The workout ends with a couple of exercises for your triceps. After all, even guys in their 40s deserve a ticket to the gun show!
#
Exercises
Sets
Reps
Recovery
1
Pull-up/Chin-up*
2-4
AMRAP**
60-90 seconds
2
Standing barbell press
2-4
12-20
60-90 seconds
3
Lat pulldown
2-4
12-20
60-90 seconds
4
Seated dumbbell press
2-4
12-20
60-90 seconds
5
Straight arm pulldown
2-4
12-20
60-90 seconds
6
Cable lateral raise
2-4
12-20
60-90 seconds
7
Dumbbell skull crusher
2-4
12-20
60-90 seconds
8
Cable triceps pushdown
2-4
12-20
60-90 seconds
*Do band or machine-assisted pull-ups/chin-ups if necessary.
**AMRAP = As Many Reps as Possible – just rep out to failure, regardless of how many you can do.
Workout 4 – Lower Body
Your final workout is another leg session. However, this time, you’ll be working mainly on your glutes and hamstrings. But, as before, there are also a couple of core exercises toward the end of the program.
#
Exercises
Sets
Reps
Recovery
1
Rack pull
2-4
12-20
60-90 seconds
2
Single-leg Romanian deadlift
2-4
12-20
60-90 seconds
3
Leg curl
2-4
12-20
60-90 seconds
4
Seated calf raise
2-4
12-20
60-90 seconds
5
Side plank leg lift
2-4
12-20
60-90 seconds
6
Reverse crunch
2-4
12-20
60-90 seconds
Over 40 Training – FAQs
Do you have a question about working out in your 40s and beyond? No problem, because we’ve got the answers!
1. I’m 39. Are you saying I have to change my workouts after my next birthday?
Aging is a gradual process – the changes discussed in this article don’t happen overnight. So, changing your workouts does not have to coincide with celebrating your 40th birthday.
However, as you move into your mid-40s and beyond, you’ll invariably see and feel your body start to change, and you need to make allowances. Driving on regardless could bring your training to a crashing halt.
So, listen to your body, and adjust your workouts as and when you need to. This could be in your mid to late 40s, your 50s, or even your 30s – it all depends on you.
2. Can a man in his 40s still gain muscle?
You can gain muscle at almost any age – even in your 80s. However, how much depends on how far you are from your genetic potential and your current level of muscularity. For example, if you are in your 40s and have never trained before, you have the most potential for muscle growth.
However, if you’ve been training for 20 years and are already pretty muscular, you probably won’t gain much more muscle, although some increases should still be possible.
Finally, rates of muscle gain tend to be slower once you’re in your 40s and beyond, so don’t expect to pack on ten pounds in a month. That sort of progress only really happens when you’re in your 20s.
3. I’m in my 40s and have trained all my life; do I need to change my workouts?
If your current training plan works for you, there is no compelling reason to change your workouts, even if you are in your 40s.
However, if you are experiencing more aches and pains than usual, are finding it hard to recover from training, or aren’t enjoying your workouts as much as you used to, it may be time to think about making some changes.
Clinging to your old workouts when they no longer suit your aging body is a mistake. However, a few minor changes could be all you need to keep on training well into your 50s, 60s, and 70s.
4. What is the best diet for men in their 40s?
The best diet is the one that a) supports your training, b) is healthy, and c) you enjoy and can stick to. For some, this will be something like intermittent fasting or paleo. However, arguably the healthiest and tastiest diet comes from countries like Greece, Italy, and France – the Mediterranean diet.
Built around vegetables, fruits, lean proteins, whole grains, and healthy fats, this diet is good for your heart, brain, and waistline. The Mediterranean diet is considered by many to be the most nutritious eating plan in the world.
Read more about the Mediterranean diet in this article.
5. I’m 40 and out of shape – is this workout suitable for me?
While this program is designed for men in their 40s, it assumes you are currently exercising and in reasonable shape. Some of the exercises are pretty challenging, and the volume and frequency are moderately high. As such, it’s probably too much for someone who is out of shape or a beginner.
If it’s been a year or more since you exercised regularly, you should start getting back in shape with a basic full-body training plan and regular cardio. This will create a solid foundation for more demanding workouts in the future.
Then, after 6-9 months, of consistent training, you’ll be ready to start this workout plan.
6. What weights should I use for these workouts?
Unfortunately, this is the one question we can’t answer. After all, we have no way of knowing how strong you are.
So, instead, pick a light to moderate weight and rep out to within 1-3 reps of failure. If you can’t do 12 reps, your chosen load is too heavy. Conversely, the weight is too light if you can do more than 20 reps. Adjust the load until you’re in the sweet spot of 12 to 20 reps.
Remember, though, you must also try to make your subsequent workouts more demanding. You can do this by performing more reps or lifting slightly heavier weights. This is called progressive overload, one of the keys to successful strength training.
7. Can I make changes to the workout plan?
The exercises selected offer the best results with the lowest risk of injury. This is based on over 30 years of training and coaching experience. However, if you want to change any of the movements, you are welcome to do so.
That said, make sure you choose similar exercises so you stay true to the spirit of the program. For example, while doing trap bar deadlifts instead of rack pulls is an acceptable change, doing cable hip abductions is not, as they’re very different exercises.
Closing Thoughts
A lot of men think that, when they hit their 40s, their best years are behind them and that middle-aged spread and muscle loss are compulsory. This is not necessarily the case!
While you may not be able to train as you did in your 20s and early 30s, you can still get and stay in great shape when you’re in your 40s, 50s, and beyond.
While your progress might not be as dramatic, and you’ll need to pay more attention to your diet, rest, and recovery, you can still build muscle and get fit and lean.
Age does not have to be an unbreakable barrier.
Use the tips and program to get in the best shape of your life, even if you are a man in his 40s.
References:
Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. https://pubmed.ncbi.nlm.nih.gov/29564973/
30-Day Abs Challenge for A Rock-Hard Core
Most decent fitness information revolves around building good long-term diet and workout habits. This makes a lot of sense, as fitness and health should be life-long pursuits. Sadly, you cannot store fitness, and your strength and conditioning will soon decline if you stop working out or eating healthily.
There is a reason that ex-athletes often look so out of shape – they stopped training.
So, in most cases, long-term consistency will always beat short-term fitness fixes. That said, there is a time and a place for workouts and diets that are only meant to last a few weeks. Things like 30-day push-up challenges or 14-day diets can help restore lost momentum and bust through plateaus.
Short-term workout challenges and diets can also test and develop your willpower and intestinal fortitude, or guts. You’ll undoubtedly feel a sense of satisfaction on reaching the end of one of these challenges, which can be a reward in its own right.
This 30-day abs challenge will give you a hard, strong core and could even take you a few steps closer to developing a shredded six-pack.
Abs Anatomy Basics
So, what muscles will you be working during this 30-day abs challenge? Rather than focus just on those at the front of your abdomen, this workout is designed to work all the muscles that encircle your waist and make up your core:
Rectus abdominis – located at the front of your abdomen, this is your six-pack muscle, although you’ll need to be pretty lean to see it. The functions of your rectus abdominis are flexion and lateral flexion of your spine. It also plays a part in compressing your abdominal contents.
Obliques – there are two sets of oblique muscles: internal and external. They work together to laterally flex and rotate your spine. The obliques are basically your waist muscles.
Transverse abdominis – encircling your midsection like a weightlifting belt, the TVA compresses your abdominal contents to produce intra-abdominal pressure, or IAP for short. This pressure helps stabilize your lumbar spine from within.
Erector spinae – the erector spinae is a group of three muscles that run up either side of your back. Together they extend and stabilize your lower and upper spine.
30-Day Abs Challenge – Program Overview
This is an abs specialization program. That means you’ll be working your abs more frequently than usual and with more volume and intensity than you’re probably used to. However, you won’t be training your abs every day, which could lead to injury and overtraining. Instead, you’ll be hitting your abs four days a week for one month straight.
It’s up to you on which days you train, but it’s generally best to avoid doing all your abs workouts in a row. We don’t want you to work your abs Monday, Tuesday, Wednesday, and Thursday.
Instead, separate at least a few of your abs workouts with a different form of training or a rest day. For example:
Monday – Abs Workout
Tuesday – Cardio/Strength Training
Wednesday – Abs Workout
Thursday – Abs Workout
Friday – Cardio/Strength Training
Saturday – Abs Workout
Sunday – Rest
Each workout contains four exercises so that you work all your core muscles equally. Each week involves different, more demanding exercises to ensure your core strength increases over the coming 30 days. The workouts themselves are also progressive, and the volume/intensity builds up over the course of the month.
In terms of equipment, you don’t need much to complete this 30-day abs challenge. In fact, you can do this challenge at home with a few items of basic workout gear.
However, you will need:
Exercise mat
Ab wheel or a barbell and weight plates
Resistance bands
Stability ball
Pull-up bar/captain’s chair
Medicine ball or dumbbell/kettlebell
Finally, this 30-day workout challenge is not designed for beginners. Instead, it’s aimed at intermediate or advanced exercisers looking to take their core conditioning to a new, higher level. Beginners should follow a less intense workout plan that focuses on building basic core strength.
30-Day Abs Challenge – Week One
Week one of our 30-day abs challenge starts with some fairly basic exercises and a moderate level of volume and intensity. Think of this as your warm-up week. Do three sets of each exercise, resting 60-90 seconds between efforts. However, regarding reps, continue each set until the target muscles start to fatigue. The reps quoted in the chart below are for guidance only.
#
Exercise
Sets
Reps
Recovery
1
RKC plank
3
20-30 seconds
60-90 seconds
2
Stability ball crunch
3
15-20
60-90 seconds
3
Reverse crunch
3
15-20
60-90 seconds
4
Side plank
3
15-20
60-90 seconds
1 – RKC Plank
Unlike regular planks, RKC (Russian kettlebell challenge) planks are designed to fatigue your abs as fast as possible. Brace and contract your core as hard as you can; seek failure, and don’t wait for failure to come to you! If you feel that you can go for more than 30 seconds, you weren’t bracing hard enough.
Steps:
Lie on the floor and rest on your elbows and forearms. Clasp your hands together if you wish. Brace your core and pull your shoulders back and down.
Lift your hips up so your body is straight. Contract your hands, arms, chest, shoulders, legs, and glutes.
Without holding your breath, contract your core as hard as possible.
Hold for as long as you can but, if you can do more than 30 seconds, you weren’t bracing hard enough.
Tips:
Rest your elbows on a folded mat for comfort.
Imagine you are trying to drag your toes toward your elbows to maximally engage your abs.
Do not hold your breath, as doing so can cause your blood pressure to rise.
2 – Stability ball crunch
While floor crunches are fine, they have a short range of motion, so they’re too easy for fitter, more experienced exercisers. Using a stability ball makes crunches much more challenging, especially now your abs are tired from the RKC planks.
Steps:
Sit on your stability ball. Walk your feet forward and lean back until the ball fills the curve of your lower back. Place your hands on your temples and brace your abs.
Press your lower back into the ball, curve your spine, and lift your upper back up to form a C shape.
Lean back, get a good stretch in your abs, and repeat.
Tips:
Make this exercise harder by holding a weight behind your head or across your chest.
Exhale as you lift your shoulders to maximally engage your abs.
Pause at the top of each rep for a more effective workout.
3 – Reverse Crunch
There is no such thing as upper abs vs. lower abs. Instead, your rectus abdominis is one long, flat muscle. That said, it is possible to use your abs to lift your shoulders or lift your hips by engaging different groups of muscle fibers. Reverse crunches tend to emphasize the lower fibers of the rectus abdominis, but the upper fibers are working, too.
Steps:
Lie on your back with your legs bent and feet in the air. Place your hands on the floor next to your hips.
Press your lower back into the floor and lift your hips off the floor. Pull your knees toward your shoulders.
Lower your hips and legs back down and repeat.
Tips:
Avoid pressing with your arms, which takes work away from the target muscles.
Exhale as you lift your legs to increase abs engagement.
Pause at the top of each rep to make this exercise more challenging and effective.
4 – Side plank
Where regular planks emphasize your rectus abdominis, side planks hit your obliques more. Most people find side planks harder than front planks, which makes sense given that the obliques are much smaller than the rectus abdominis muscle.
Steps:
Lie on your side so your body is straight and your hips and shoulders are square. Rest on your lowermost forearm and elbow. Brace your core.
Lift your hips and then hold them up for the required duration.
On completion, lower your hips to the floor, roll over, and repeat on the opposite side.
Tips:
Do not hold your breath, as doing so can cause your blood pressure to increase.
Lift your uppermost leg to make this exercise more challenging.
You can also do side planks with your supporting arm straight, like this:
30-Day Abs Challenge – Week Two
Week two of our 30-day abs challenge builds on what you achieved in week one. The exercises are slightly more difficult, so you should be ready to work a little harder. Your interset rest periods are also a little shorter. As before, reps are quoted for illustrative purposes only. Do as many reps as it takes to fatigue the target muscles.
#
Exercise
Sets
Reps
Recovery
1
Stability ball stir the pot
3
15-20
45-75 seconds
2
Serratus crunch
3
15-20
45-75 seconds
3
Hanging knee raises
3
15-20
45-75 seconds
4
Russian twist
3
15-20
45-75 seconds
1 – Stability ball stir the pot
Planks on a stable surface are fine, but you’re probably ready for a more challenging abs workout. Stability ball stir the pot is a much more dynamic and challenging way to do planks. This is an exercise you’ll love to hate!
Steps:
Place your forearms on a stability ball and then walk your feet out and back so your body and legs are straight. Brace your core.
Without dropping your hips, make small circles with your arms, alternating between clockwise and counterclockwise.
Keep your body extended and your core braced throughout.
Tips:
The larger the ball, the less challenging this exercise becomes.
Make larger circles to increase instability and make this exercise harder.
Move your feet further apart to make stir the pots a little easier.
2 – Serratus crunch
The serratus crunch is so-called because, as well as working your rectus abdominis, it also hits your serratus anterior muscles. While not strictly part of your core, these small but visually impressive muscles can add a lot to your appearance. Needless to say, this exercise also overloads your abs.
Steps:
Lie on your back with your legs bent and feet flat on the floor. Hold a weight in your hands (medicine ball, dumbbell, kettlebell) and extend your arms so they’re vertical. Press your lower back into the floor.
Contract your abs and lift your head and shoulders off the floor. Reach up with your arms as if you’re trying to touch the ceiling.
Lie back down and repeat.
Tips:
Exhale as you lift your shoulders to fully engage your abs.
You can also do this exercise with your legs raised.
Don’t go too heavy too soon; this exercise works best when you focus on the movement rather than the load.
3 – Hanging knee raises
Like reverse crunches from last week’s program, hanging knee raises target the lower fibers of your rectus abdominis. However, lifting the entire weight of your legs makes this exercise much more challenging. On the downside, you will need a pull-up bar or captain’s chair to do this exercise.
Steps:
Hang from your pull-up bar with your arms straight. Alternatively, rest on your elbows on a captain’s chair station. Brace your abs.
Without using momentum to help you raise your legs, bend your knees and lift them up until they’re higher than your hips.
Lower your legs under control and repeat.
Tips:
Use lifting chalk or wrist straps if your grip fails before your abs.
Do not swing your knees up. Instead, move slowly and deliberately to keep the tension on your abs.
Too easy? Clamp a dumbbell between your feet to make this exercise more demanding:
4 – Russian Twist
It’s not really clear why Russian twists are so-called because they don’t have anything to do with Russia. Regardless, they’re a challenging and effective oblique and rectus abdominis exercise that most people love and hate in equal measure.
Steps:
Sit on the floor with your legs bent and feet flat.
Lean back until your body is inclined to about 45 degrees.
Extend your arms out in front of you at shoulder height.
Rotate your upper body as far as possible to the left and right. Do not lean back or lift your torso; keep the angle the same.
Continue for the specified number of reps.
Tips:
Hold a dumbbell or kettlebell to make this exercise more challenging.
Anchor your feet if necessary.
Maintain a neutral spine throughout. Do not round your lower back.
30-Day Abs Challenge – Week Three
Week three sees an increase in training volume as you progress from doing three sets of each exercise to four. There is also a slight increase in exercise difficulty. Don’t worry – you can handle it. And congratulations on reaching the halfway stage of this four-week challenge!
#
Exercise
Sets
Reps
Recovery
1
Ab wheel rollout
4
15-20
45-75 seconds
2
Bicycle crunch
4
15-20
45-75 seconds
3
Straight leg lifts
4
15-20
45-75 seconds
4
Resistance band Pallof press
4
15-20
45-75 seconds
1 – Ab wheel rollout
Ab wheel rollouts are a sort of moving plank. With this exercise, you extend your arms out in front of you to create a long lever which puts a lot of tension through your abs. This is a challenging core exercise, but after two weeks of intense core training, you are ready for it!
Steps:
Kneel down and place your ab wheel on the floor in front of your knees. Hold the handle with an overhand grip, arms straight, and core braced.
Push the ab roller away from you and lower your body toward the floor. Take care not to hyperextend your spine.
Use your abs and lats to pull the roller back to your legs and repeat.
Tips:
Shorten your range of motion if you feel this exercise in your lower back.
Kneel on a folded exercise mat or foam pad for comfort.
You can also do this exercise from standing. However, this is MUCH more demanding:
2 – Bicycle crunch
The bicycle crunch is a tough but popular abs exercise. It involves all your significant core muscles, as well as your hip flexors. Done slowly and through a full range of motion, this exercise will challenge even the strongest exerciser.
Steps:
Lie on your back with your legs straight and your hands on your temples. Press your lower back into the floor and lift your feet a few inches off the floor. Keep them up for the duration of your set.
Lift your head and shoulders and bend one leg. Twist and touch one knee to the opposite elbow.
Return to the starting position and then repeat on the opposite side.
Continue alternating for the duration of your set.
Tips:
Start with legs bent and feet on the floor to make this exercise more manageable.
Take care not to pull on your neck, which could lead to injury.
Try to touch the outside of your elbow to the outside of your knee to hit your obliques harder.
3 – Straight leg lifts
Straight leg lifts are a low-tech but high-effect abs exercise. Like hanging knee raises, they target the lower fibers of your abs and hip flexors. Doing straight leg raises after bicycle crunches will be a special kind of core-training hell!
Steps:
Lie down and press your lower back into the floor. Lift your feet a few inches off the floor. Rest your arms on the floor next to your hips.
Without using your arms for assistance, raise your legs up until they’re vertical.
Lower your legs down until your feet are a few inches above the floor and repeat.
Tips:
Keep your lower back pressed into the floor throughout. Do NOT allow your back to arch.
If necessary, place your hands under your butt to help keep your back flat.
Bend your legs to shorten the lever and make this exercise easier. You can also try raising one leg at a time.
4 – Resistance band Pallof press
The Pallof press is an anti-core exercise, meaning it works your muscles without involving any movement. Don’t let this put you off; the Pallof press is still a great way to work your abs, especially your obliques.
Steps:
Attach a resistance band to a chest-high anchor.
Grip the end of the band and stand sideways onto your anchor point. Hold your hands in front of your chest.
Stand with your feet about shoulder-width apart, knees slightly bent.
Extend your arms in front of you, noting how the tension on your core increases. Do NOT allow your torso to twist.
Bring your arms back in and repeat.
Do the same number of reps on both sides.
Tips:
Stand further away from your anchor point to put more tension on the band and make this exercise harder.
You can also do this exercise with a cable machine.
You can also do this exercise in a half-kneeling position for variety:
30-Day Abs Challenge – Week Four
Week four is graduation week, and we’re going to finish strong! As well as introducing another four new core exercises, you’ll also get shorter rests between sets, turning the intensity up to the max. Keep pushing hard all the way to the end, and keep reminding yourself it’s the final week of workouts.
#
Exercise
Sets
Reps
Recovery
1
Renegade row
4
15-20
30-60 seconds
2
V-sit
4
15-20
30-60 seconds
3
Flutter kick
4
15-20
30-60 seconds
4
Saxon side bend
4
15-20
30-60 seconds
1 – Renegade row
Renegade rows were invented by NFL strength and conditioning expert John Davies. It is a plank variation that also involves an anti-rotation element. It’s a challenging exercise, so don’t go too heavy too soon!
Steps:
Adopt the push-up position with a dumbbell in each hand. Your arms, legs, and body should be straight. Brace your core, and pull your shoulders down and back.
Keeping your body tight and still, bend one arm and row the dumbbell off the floor and into your lower ribs.
Place the dumbbell back on the floor, swap sides, and repeat.
Alternate arms for the duration of your set.
Tips:
Use hex-shaped dumbbells if available, as they tend to be more stable.
You can also do this exercise with kettlebells.
Bend your legs and rest on your knees to make this exercise easier.
2 – V-sit
The V-sit is an old-school abs strength and conditioning exercise. This is a tough move, but after three weeks of prep work, you’re ready for it. The V-sit is so-called because your body makes a V-shape at the midpoint of each rep.
Steps:
Lie on your back with your legs straight and arms above your head. Press your lower back into the floor and brace your abs.
Lift your legs and upper body simultaneously and reach up toward your toes. At this point, you should be balancing on your butt, body making a V-shape.
Lie back down and repeat.
Tips:
Place a folded matt under your lower back for comfort.
Make this exercise harder by holding a medicine ball and touching it to your feet.
Bend your legs and pull your knees into your chest to make this exercise easier.
3 – Flutter kick
Flutter kicks are a favorite abs exercise in the military. You’ll often see this exercise done by Navy SEALs, usually as they lie on a beach with waves breaking over them. Part punishment, part core strengthener, this challenging exercise will hammer the lower fibers of your rectus abdominis.
Steps:
Lie on your back with your legs straight, hands together, and under your butt.
Press your lower back into the floor and lift your feet a few inches off the floor.
Lift your head and shoulders a few inches off the floor.
Keeping your legs straight, kick your legs up and down like you are swimming. Four kicks equal one rep.
Continue for the prescribed number of reps.
Tips:
Stop your set if your lower back starts to lift off the floor.
The slower the tempo, the more challenging this exercise becomes.
Bend your knees slightly to shorten the levers and make this exercise easier.
4 – Saxon side bend
Saxon sidebands are named after old-school strongman and bodybuilder Arthur Saxon. Performing with his brothers, Saxon was known for his incredible feats of strength, which included lifting horses and pressing several times his body weight overhead. The Saxon side bend was one of his favorite abs exercises.
Steps:
Stand with your feet shoulder-width apart, knees slightly bent. Brace your core.
Raise and hold a weight (dumbbell, medicine ball) overhead.
Keeping your arms extended, lean to the left and then to the right for the prescribed number of reps. Only lean sideways, and not forward or backward.
Tips:
Take care not to twist your shoulders or hips.
Bend your arms and lower the weight to your head to make this exercise a little easier.
Because of the long levers involved, this is a challenging exercise, so don’t go too heavy too soon.
FAQs
Do you have a question about our 30-day abs challenge or core training in general? No sweat Boba Fett, because we’ve got the answers!
1. Will this challenge give me a six-pack?
Getting a six-pack is as much about your diet as it is your workout program. This 30-day abs challenge will definitely strengthen and harden your abs, but you won’t be able to see them unless you carve your body fat down to under ten percent for men and less than 15 percent for women.
Because of this, it’s often said that abs are built in the kitchen, although the saying should really be that abs are revealed in the kitchen.
Getting leaner invariably means eating less and exercising more to create a calorie deficit, so your body has no option but to burn stored body fat for fuel.
Read more about eating for ripped abs here.
2. Can I change the exercises in the 30-day abs challenge workouts?
If there are any exercises that you cannot do or that cause pain, feel free to do something else instead. However, try and use similar exercises so that you stay true to the spirit of the program. For example, you could do cable crunches instead of stability ball crunches, as they are basically the same movement. However, sit-ups and hanging leg raises are too dissimilar to be interchangeable.
If you are thinking of changing an exercise because you find it hard – don’t! This is a CHALLENGE, and it’s the hard exercises that will deliver the best results. Even if you can only do a few reps, stick with the hard moves. Your efforts will be rewarded in the end.
3. XYZ exercise hurts my back – what should I do?
If any of the exercises cause back pain, you should stop immediately and revisit your technique. Make sure you are doing the movement correctly. If it still causes pain, replace that exercise with something similar that doesn’t cause you problems. While exercise is good for everybody’s body, some movements may not suit your body type or fitness level.
4. How do I know if I’ve done enough reps?
One of the reasons that prescribing a rep range for a workout is so hard is that we have no way of knowing how strong you are. For some, 15 reps of leg raises will be too easy, but for others, it’ll be way too hard. If we tell you how many reps to do, we’d just be guessing.
So, instead, do as many reps as you can, stopping 2-3 short of failure. At this point, you should feel your muscles working (love that burn!), and your movements will probably noticeably slow down.
Push yourself close to failure, and your muscles will respond by getting stronger. But stop too soon, and your workout won’t be as effective as it could have been.
That said, try to do more reps workout by workout. This is called progressive overload, which is one of the cornerstones of effective training.
5. Will doing abs exercises help me lose belly fat?
Many people believe that doing exercises for a particular body part will melt fat from that area. This is called spot reduction. Unfortunately, there is no evidence to suggest that spot reduction happens, so it’s probably best to forget about this much-loved myth. The same is true for “sweating off fat” – that’s impossible, too.
Your body stores and burns fat globally, i.e., all over. While exercising, healthy eating and a calorie deficit will force your body to burn fat for fuel, you cannot influence from where that fat will come. It MAY be your abs, but it could also be your arms, butt, or chest.
So, while you can lose belly fat, we cannot guarantee that abs exercises will help give you a slimmer stomach. Forget about spot reduction, and focus on your entire body for the best fat-loss results.
30-Day Abs Challenge – Closing Thoughts
Sometimes, the best way past a fitness plateau is to smash through it! Sticking with your regular workout program is not the answer. Instead, you need to push the volume and intensity up a notch and get Hulk-mad, going beyond your normal limits.
This 30-day abs challenge might not give you a six-pack, but after four weeks, your core will be harder and stronger than ever before. Dial in your diet, and, who knows, you may even start to see your abs.
And the best part? You can do these workouts at home, so it’s virtually excuse-free.
So, what are you waiting for? Get started today!
28 Day Workout Challenge: Get Fit, Feel Powerful, and Unlock Your True Potential
Irrespective of your experience level, fitness challenges are a great tool for leveling up. Beginners can use challenges to kickstart their fitness journey and build healthy habits, whereas more advanced athletes can use them to break through plateaus.
However, there are a few common problems with most fitness challenges. Some challenges are so overly ambitious that people detect a hint of deception and refrain from embracing them; ‘Build six-pack abs in seven days’ is one example of such a fitness challenge. On the other hand, some fitness challenges are so excessively fixated on results that they repel exercisers; for instance, no beginner (in their right mind) will ever sign up for a “Learn to squat 315 pounds in 30 days” challenge.
Process goals should be the way to go for most people, especially beginners. Process goals are milestones that comprise smaller, controlled accomplishments that help you achieve a larger objective. “Hit the gym six days a week for 28 days” is a process goal. Most beginners will be more receptive to this objective as there are no overwhelming expectations here. We will focus on a process goal in this program.
The 28 day workout challenge will help you kickstart your transformation journey and get fitter, faster, and healthier. This training program includes a balance of strength, hypertrophy, and conditioning exercises to help you get in the best shape of your life and improve your overall functioning.
The following 28-day workout regime is broken into four weeks. The programming for each week will change to help you build a well-rounded physique. You will require a pair of light dumbbells and an iron grit for this program.
Although this is a challenge, the objective here is not to bench 225 pounds or run 5K at the end of these 28 days. The test is to stick to the workout regimen for 28 days and do your best. The results will follow. I promise.
Prerequisites For The 28 Day Workout Challenge
The benefits of an exercise program go far beyond improved aesthetics. Following a training regime can boost your overall health and mental well-being, enhance your daily functioning and heighten your productivity. [1]
Since this is a beginner-friendly workout challenge, the barriers to entry are shallow. Here are a few requirements of the 28 day workout challenge:
Experience
You don’t need to know every exercise in the Encyclopedia of Modern Bodybuilding to start this exercise program. That said, it would make a world of difference if you knew how to perform some of the most basic compound movements correctly.
If you are a rookie, I recommend turning this four-week program into a five-week program and using the first week to learn the exercises in this program. I will link each exercise to a detailed guide. Please feel free to explore those guides to drill the movements. Learning the correct exercise technique improves your exercise form and significantly reduces your risk of injury.
Basic Equipment
Don’t worry; I won’t ask you to drop a bundle on a squat rack or a treadmill. This 28 day workout challenge requires minimum training equipment, such as a pair of dumbbells and a resistance band. You can also switch the dumbbells with kettlebells if you have a few lying around your house.
People that lack the budget to buy new training equipment can use water jugs, backpacks, and suitcases. Think outside the box and use anything in your home to challenge yourself.
Diet and Recovery
Although training is a crucial aspect of building muscle and losing fat, it is not the be-all and end-all of a transformation program. You must focus on your nutrition and recovery program to make the needle budge in the right direction.
Begin by determining your daily calorie goal and using an appropriate macro intake target to help you move toward your body recomposition objective. Further, you must sleep seven to eight hours each night to allow your body enough time to rest and recuperate from your workouts.
Remember, you cannot outwork a bad diet, and you break muscle tissue while training. Your muscles grow back bigger and stronger when you are resting.
28 Day Workout Challenge Program Outline
Burning workouts are one of the most common reasons why people give up on their transformation journey without achieving their objective.
This 28-day workout program is different. This training regimen is programmed to ensure the exercises deliver enough stimulus to build strength and muscle mass and boost fat loss and will keep you on your toes with consistent volume and intensity changes over the four weeks.
Outline of the 28 Days Workout Program
Although the exercises will remain the same in this four-week workout challenge, you will perform a different number of reps and sets and use different weights (if possible) to boost muscle fiber stimulation. It will help you drill the form of these exercises, which will set you up for better performance down the line.
If you are a rookie, you should spend the first week, let’s call it “Week 0,” learning the correct exercise form and building a foundation. Although one week will probably not be enough to drill the movements, it will be enough to make you feel comfortable. Since you’ll not be using heavy weights in this 28 day workout challenge, these four weeks will also help you master the exercises without putting you at risk of injury.
Without any further ado, here is a brief outline of this four-week workout challenge:
Week 1: Build a Foundation
We will use the first week to ease into the 28 day workout challenge. Week one is not the time to go pedal to the metal. You want to keep muscle soreness to a minimum, as you don’t want to sit out of a workout because of restricted joint and muscle range of motion due to stiffness. Avoid lifting heavy and focus on familiarizing yourself with the exercises.
Week 2: Increase the Reps
You will increase the intensity slightly in the second week by ramping up the number of reps you perform in each exercise. Limit the rest time between sets and exercises to 60 seconds to keep your heart rate up. Doing more sets with the same weights as week one should result in better muscle pumps.
You will remain in the 8-12 rep range in the first, third, and fourth weeks. However, you must bump up your reps to 15-20 in the second week. You might have to use lighter weights to achieve the new rep goal.
Week 3: Lift Heavier
Two weeks of training will improve your form and develop muscle memory, making it the right time to go heavier. If you train at home and want to purchase dumbbells, I recommend getting adjustable ones, as they are more versatile and take up less space. Folks that do not have heavier weights can get creative with resistance bands to make the exercises more challenging.
Beginners can go up to 20% heavier in the third week. Ensure you don’t compromise your form while chasing bigger weights. Use a weight that allows you to complete eight reps with perfect form. Feel free to reduce the reps to six as fatigue starts to set in.
Week 4: Boost the Volume
Three weeks of training will condition your muscles enough to handle more volume. For the fourth week, you will increase the training volume by doing an additional set of each exercise. Plus, we will be adding one exercise to each workout. Following the same training program for too long can lead you to a plateau. Programming progressive overload into your training regimen ensures you are making consistent gains.
28 Day Workout Challenge: Weekly Split
Here is the weekly split of this training challenge:
Day 1: Upper Body Strength
Day 2: Full-Body HIIT
Day 3: Lower Body Strength
Day 4: Rest
Day 5: Full-Body Strength
Day 6: Cardio and Core
Day 7: Mobility and Skill / Rest
This 28 day workout challenge involves training six days a week. Although the seventh day of the week is reserved for mobility and working on developing new skills, you can also use it as a rest day if you feel sore.
Workout Plan
Although the exercises will remain the same week-over-week, keep an eye on the sets and reps and adapt your workouts according to the weekly outline described above.
Day 1: Upper Body Strength
You can swap the dumbbells with resistance bands in each exercise in this workout. Furthermore, if you don’t have access to a flat bench, you can swap the first exercise of this workout with the dumbbell or resistance band floor press.
Day 2: Full-Body HIIT
After the upper body strength workout, you will perform a full-body HIIT workout focusing on increasing your heart rate and burning calories. This will be a 14-minute bodyweight workout. Complete three circuits of these seven exercises. You are allowed a 15-second rest between exercises and a 60-second rest after completing each circuit.
Feel free to break up your sets if you cannot perform an exercise for the stipulated time. For example, take a five-second breather if you cannot perform pull-ups continuously for 30 seconds.
Perform four circuits of this full-body HIIT workout in the fourth week.
Day 3: Lower Body Strength
Spend 5-10 minutes warming up before each workout. It will get your blood flowing, improve your range of motion, and significantly reduce your risk of injury. Your warm-up routine should include a combination of static and dynamic stretches.
Day 4: Rest
Rest days on this 28 day workout challenge are not a free pass to becoming a couch potato. You must keep your body moving on your rest days as well. Go for a 20-30 minute walk, bike ride, or hike on your off days.
Day 5: Full-Body Strength
Most exercises in this workout program are compound movements, which demand greater energy input than single-joint exercises. However, you must limit your rest duration between sets to 60 seconds to maintain a high intensity.
Day 6: Cardio and Core
You’ll be doing a 15-minute HIIT cardio session and five core exercises on day six of this training program. Training your core will help develop a six-pack, improve your overall functionality, and reduce your risk of lower back pain and injury.
Day 7: Mobility and Skill / Rest
The seventh day of each week is reserved for mobility drills. Working on your flexibility will improve your range of motion, leading to greater muscle stimulation. You can also use this day to drill exercises you have difficulty performing. CrossFitters can work on their Olympic lifts or gymnastics techniques on day seven. Feel free to take this day off if you feel sore and tired.
Tracking Progress
Twenty-eight days is a relatively short time to see any significant improvement in your physique. However, you must track your progress weekly to ensure you are on the correct path. Recording body weight, anthropometric measurements, workout performance (sets, reps, and weights used), and taking physique photos are the most popular ways of tracking your progress. Seeing the needle budge in the right direction can boost your motivation and push you to work harder.
Common Obstacles
These are the most common problems faced by people on a transformation program:
Diminishing Motivation
Many people lose their motivation to train and eat healthy when they do not see progress within a few weeks. To avoid this, set measurable short-term objectives. For example, you can set a new goal to do 20 sit-ups in a set by the end of two weeks if you can only do 15 right now. Routinely ticking off goals will keep you excited about your workouts.
Lack of Support
The importance of a support system is often overlooked in a training program. A support system can keep you accountable and motivated. A support group consisting of individuals who share common goals can be invaluable. Your friends and family can also be a part of your support group.
Unplanned Events
Major life events, emergencies, and other unplanned events can disrupt your workout program. Some of these events are unavoidable. However, you must ensure that you return to your transformation program after dealing with the situation at hand.
Frequently Asked Questions
How to lose weight?
Losing weight boils down to calories in vs. calories out. You must be in a calorie deficit to lose weight, meaning you must burn more calories daily than you consume. According to the CDC, you can lose 1-2 pounds weekly by cutting 500-1,000 calories from your daily diet. [2]
Can I build a six-pack in 28 days?
Technically, yes, you can. If you have a low body fat percentage, you can improve the definition of your six-pack by performing ab exercises. However, folks with a body fat percentage of 20% or more usually require more than a month to build washboard abs, as they must first lose the excess fat by running a calorie deficit.
Is it possible to spot-reduce belly fat?
No. You cannot spot-reduce fat from your abdomen. Most people lose fat in a generalized manner across their entire body while in a calorie deficit. Genetics can also play a role in your fat loss pattern.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Congratulations on seeking a challenge. Following a 28 day workout program requires you to leave your comfort zone, try new things, and test your limits. You should be proud of yourself for making this decision to explore your potential and work toward your best self.
Remember, the challenge here is not to build a six-pack in record time or maximize your VO2 performance. This 28 workout challenge has just one goal — hit the gym for four weeks and complete your workouts. Give yourself a pat on the back after you complete this challenge. On the other hand, don’t hang your head low if you can’t achieve this objective for some reason. Shake off the unpleasant emotions and try again. Best of luck!
References
Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018 Jul 2;8(7):a029694. doi: 10.1101/cshperspect.a029694. PMID: 28507196; PMCID: PMC6027933.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
How To Get Ripped Quick: 12 Tips To Blast Away Body Fat and Unleash Your Perfect Abs!
Has this happened to you?
You stand in front of a mirror, turn to your side, grab your belly bulge between your hands, and wonder how you could turn this into a six-pack.
It most likely has because you wouldn’t be reading this article if it didn’t.
Most people get a gym membership to get ripped, and they want the results quickly. However, their results are generally so slow that it makes a snail on vacation look like an Olympic sprinter. It’s no surprise that most of these folks end up hanging their sprinting shoes before achieving their training objectives.
To be honest, losing body weight isn’t easy. It requires tedious planning and meticulous execution. Falter on any of the fronts, and you’ll see your progress halt or, worse, enter a downward spiral.
In this article, we will go over everything you will ever need on your fat-blasting and muscle-building journey, including what it really means to be ripped and the body fat percentage you should have, and factors that affect the time it takes for you to get in the best shape of your life.
Besides unveiling the 12 best tips to get ripped in a record time, we also cover a general timeline of the changes you can expect by following these tips. Finally, we summarize the article with the most frequently asked questions about shredding.
We have a lot to cover, so sit tight, grab your protein shake, and read on.
What does ‘getting ripped’ mean?
The fitness world has its fair share of jargon. So, before we get into the nitty-gritty of getting ripped, let’s ensure we are on the same page.
Getting ripped can mean different things to different people. For a bodybuilder, it could mean gaining muscle conditioning; for an overweight individual, it could mean losing weight; and for a motorcyclist, it could mean falling off his bike without protective gear. You are certainly in the wrong place if you are a rider. The bikes we’ll be riding in this program are stationary.
For the scope of this article, getting ripped refers to shedding body fat while preserving and building lean muscle mass. Getting ripped involves maintaining a low body fat percentage so that you have crisp muscle conditioning, separation, lines, and striations. It is the process of sculpting your physique into a masterpiece worthy of gracing the cover of fitness magazines. Lean, diced, shredded, peeled, cut, and whittled are other gym terms for getting ripped.
The optimal body fat percentage that makes it look like your muscles are tightly wrapped around your muscles will vary for different individuals. Furthermore, men achieve a more defined physique faster as they hold a lower body fat percentage than women.
Different Body Fat Percentages
Although many lifters tirelessly chase a lower body fat percentage, only a few truly understand the subject. Your body fat percentage is the proportion of fat your body carries compared to its total weight. It is calculated by dividing your total fat mass by your total body mass, multiplied by 100. It includes essential body fat and storage body fat.
According to the American Council on Exercise, the percent body fat norms for men and women are as follows:
Description
Men
Women
Essential Fat
2-5%
10-13%
Athletes
6-13%
14-20%
Fitness
14-17%
21-24%
Average
18-24%
25-31%
Obese
>25%
>32%
Essential fat is required to maintain life and reproductive functions; essential fat stores in women generally lie in the 10-13% range. On the other hand, they are considerably lower in men and lie between 2-5%.
Athletes engaged in physical sports usually have the lowest body fat percentage. Female athletes have 14-20% of body fat, whereas men are in the range of 6-13%. On average, ladies that work out regularly have a body fat percentage between 21-24%, whereas the males have 14-17%.
An average untrained female has a body fat percentage between 25-31%, and for an average male, it lies in the range of 18-24%. Anything over this is considered obese.
Body Fat Percentage and Ab Visibility
The average body fat percentages don’t necessarily dictate when you’ll be able to see your abs. Here is a rough estimate between the body fat percentage and ab visibility in men:
20%+: In the ‘average’ body fat percentage stage, you will be soft around your midsection, and your abs will not be visible.
14-17%: The ‘fitness’ stage can be considered healthy, but it is unlikely that you will see any ab definition. People at the lower end of this range might have their abs peeking through in perfect lighting.
6-13%: The ‘athlete’ range of body fat is considered lean, which means your abs will be visible.
5-9%: You will be peeled AF. However, staying in the ‘essential’ body fat range for a prolonged period is unhealthy.
Factors That Influence How Long It Can Take To Get Ripped
Several factors can play a role in determining how long it takes for you to get ripped. You can tweak some of these factors, but you have to adjust to the others.
Genetics
You are in for a rude shock if you thought you could replicate your cousin’s weight loss transformation results by following his fitness regimen. Genetics plays a crucial role in how your body adapts to your training and diet routine.
Some folks might be better positioned to get ripped quickly because of a favorable fat distribution and faster metabolism. That said, some people use poor genetics as an excuse and go easy on themselves. Don’t be this person.
Even if you did not hit the genetics lottery, you could still achieve a ripped physique by adhering to the 12 transformation tips mentioned in this article. Remember, genetics can slow you down and limit your growth, but it won’t stop you dead in your tracks. You must keep pushing yourself to achieve your dream physique.
Related: Bad Chest Genetics and How To Build a Barrel Chest
Starting Point
How fast you can achieve your training objective depends on where you start. For example, a person with 19% body fat will get to 15% body fat faster than an individual starting at 24%.
However, beginners initially experience quick results, and their progress tapers off as they gain more experience and their bodies adjust to their training and diet programs. You must constantly challenge your body to avoid hitting a plateau.
Also, you shouldn’t compare your progress with others, as it can lead to frustration and burnout. Many people also increase their risk of injury while training by pushing themselves too hard while trying to keep up with others.
Your lifestyle also plays a crucial role in how long it will take you to achieve your dream physique. People who are very active (train 5-6 days a week or have a physically-intensive job) will get ripped faster than those with a sedentary lifestyle. Plus, your sleep quality, stress levels, and overall health can also affect how quickly you shed your body weight and build muscle mass.
The Trifecta
An optimal training, diet, and recovery program is the holy trifecta of a transformation program. You must nail all three aspects of your fitness regimen to achieve your dream physique. Neglecting any department will lead to suboptimal results.
You must follow personalized training, diet, and recovery regimen to fast-track your gains. Many people make the mistake of following a vanilla transformation program. However, they never get too far with it as it is designed around someone else’s strengths and weaknesses.
For example, folks with a lagging lower body will increase their muscle imbalances by following a training program focusing on building upper body strength.
Gender
Men generally find it easier to lose body fat and shed weight due to higher testosterone levels. Testosterone is the male sex hormone responsible for the development of muscle mass and strength and for producing male sex characteristics.
High natural testosterone production is why the ladies cannot build the same amount of muscle mass and strength as the gents. Nonetheless, women can still achieve a ripped physique in a short period by following the right training and diet protocols.
Metabolism
The process by which your body changes food and drink into energy is known as metabolism. Metabolism constantly provides your body with energy for essential bodily functions like breathing and digestion.
Your body needs a minimum number of calories to sustain these functions; this category of calories is known as the basic metabolic rate (BMR). Do you want to know your BMR? Check out this neat BMR calculator.
Factors like age, sex, muscle mass, and physical activity affect metabolism or BMR. Some folks have a naturally high metabolic rate, which can help them burn more calories throughout the day. Most of us have a friend that eats like a pig but can easily be mistaken for a pole. That’s a classic case of someone with a high metabolic rate.
Furthermore, your metabolic rate improves through regular exercise, strength training, and maintaining muscle mass. Stay active throughout the day to burn more calories.
Age
Since the natural testosterone levels drop with age, humans of both genders find it more difficult to lose body fat and build muscle mass. Furthermore, our metabolic rate takes a dip too, which adds to the complexities.
We tend to lose muscle mass with age. However, following a balanced training, diet, and recovery program can help slow down muscle atrophy. Don’t get us wrong; we, by no stretch of the imagination, mean to say that you cannot lose body fat as you grow older. You can reach your goal weight at any age. You will just have to work a little harder.
Consistency
You can only achieve your transformation objective with consistency and dedication toward your goal. Most cutting programs require a long-term approach, especially if you are doing it for the first time.
You must stick to your training and diet program even when the going gets tough; believe me, it will get tough, very tough. You must have the grit and commitment to get your head down and work with all your might, even when you do not see immediate results.
Even after you achieve your training objective, you must stay consistent with your training and diet program to maintain your ripped physique. Staying in photoshoot-ready shape throughout the year is a full-time job. The sooner you realize this, the less friction you will face in your transformation journey.
Furthermore, the 12 tips mentioned below to get ripped quickly revolve around these factors and managing them better. The better you can control these factors, the better results you will see.
Timeline For Getting Ripped
Let’s address the elephant in the room. “How long will it take for me to get ripped?” This is usually the first question asked by beginners starting their fitness journey. Although many fitness experts get annoyed with this question, we think it is a fair thing to ask since a body transformation demands significant time, energy, effort, commitment, and cash.
Knowing how long it takes to achieve your dream physique will give you a timeline. You can use it to assess your progress and make necessary adjustments if and when required. A timeline can also act as motivation to stick to your guns. A transformation timeline is like a ticking time bomb; you are a bomb defuser trying to cut the correct wire before the big bang.
How much weight should I expect to lose?
The Centers for Disease Control and Prevention (CDC) recommends cutting your daily calorie intake by 500-1,000 kcal. Doing so will help you shed 1-2 pounds weekly. Conversely, adding 500-1,000 calories to your diet will result in gaining 1-2 pounds weekly.
According to JAMA, you must burn 3,500 calories to lose a pound of body fat. Sticking to these calorie increases and cutting limits will keep your physique transformation journey gradual, steady, and sustainable. [1][2]
Here are a few weight loss estimates as per these recommendations:
Time
Expect Weight Loss Results
1 Day
0.14–0.28 pounds
1 Week
1–2 pounds
1 Month
4–8 pounds
3 Months
12–24 pounds
6 Months
24–48 pounds
12 Months
48–96 pounds
How ripped can I get in a week?
As per the JAMA findings, you can expect to lose 0.14 pounds daily if you cut 500 calories from your diet. Notably, you won’t see the results from the first day you cut your calories. You will start seeing results after your body starts adjusting to the new regimen. This process usually takes up to a week.
Sticking to the 500-1,000 daily calorie cut will help you lose 1-2 pounds weekly. Some people try to lose too much weight too soon by following a much bigger calorie deficit, such as a 1,500-2,000 kcal shortfall. Not only is such a large calorie deficit unsustainable, but it can lead to chronic health conditions. Furthermore, the weight lost by following such a significant deficit usually returns just as fast.
How ripped can I get in a month?
There are three ways of entering a calorie deficit. You could enter a deficit by cutting your calorie, starting exercising, or using a combination of the two methods. We recommend using a combination of both approaches to achieve your weight loss goals.
You can lose 4 pounds of body weight in a month by maintaining a weekly deficit of 3,500 calories. However, since a month usually has a little more than four weeks, you can expect to shed around 6 pounds monthly. The number could increase to 10 pounds if you can manage a 1,000-calorie deficit.
How ripped can I get in three months?
An intermediate exerciser can lose slightly more than 12 pounds in three months by sticking to a 3,500 weekly calorie deficit. You must account for your cheat meals in your weekly calorie deficit. For example, if you eat 1,000 surplus calories in your cheat meal, you must adjust your calorie intake the following week to return to a weekly deficit.
You should use a calorie-counting app to log all your meals so you are on top of your diet plan. Further, developing a habit of reading food labels while grocery shopping will help you avoid junk food and achieve your goal faster.
How ripped can I get in six and 12 months?
Most people will start to see weight loss results after they stick to a controlled diet and training program for 6-12 months. You can expect to shed 24-48 pounds in six months and 48-96 pounds in 12 months by maintaining a 3,500-calorie weekly deficit.
It doesn’t matter where you are starting at. Losing between 24-94 pounds in a year can lead to a total body transformation.
Notably, the time it takes to transform your body will depend on your genetics, gender, starting point, consistency, and the other factors mentioned above. You can expect a slight variance from this timeline.
Novices shouldn’t expect to lose 1-2 pounds weekly. You can expect to replicate these results after you have some training experience under your belt and know what you are doing. Noticeable changes start to appear after you have arrived at a diet and training program that works for you.
12 Best Tips To Get Ripped Quickly
Here are the 12 best tips to get shredded in record time:
Start With a Goal
It sounds so basic, but it is where most people falter. While many do not set an objective goal for themselves before starting their transformation journey, others are either too aggressive or bleak.
You must set realistic expectations. Setting goals that are too ambitious will not only lead to disappointment but also increase your risk of injury, burning out, or giving up on your transformation dreams entirely.
Rome wasn’t built in a day. Your physique transformation will take time, effort, and grit, and you must be willing to commit to it for the long term.
Have a goal that is specific, measurable, attainable, relevant, and time-bound; for example, ‘lose 4 pounds in a month.’
Assess Current Diet and Make Necessary Changes
Most people think that losing weight is like solving a Rubik’s cube. You must twist and turn your entire lifestyle up and down until you can create the right pattern. However, this couldn’t be farther from the truth.
The only thing that you need to do to lose weight is to cut calories and enter a calorie deficit, meaning you must expend more calories in a day than you consume. Determine your daily average calorie intake, realign it according to your goals, and Bob’s your uncle.
Many people go balls to the wall while cutting their calories. They limit as many calories as they possibly can and sometimes push it so much that they can hear guilt whispering in their ear every time they indulge in a cheat meal. Although going cold turkey cheat meals can be great for an obese individual, depending on your starting physique and training objectives, you might not have to do it.
Following an unnecessarily severe diet can lead to a negative relationship with food, which can result in chronic health conditions.
After determining your daily caloric intake goal, use a suitable macronutrient split (carbs, protein, and fats) to work toward your dream physique. Use a high-protein, low-carb, low-fat diet to shed body fat and build muscle mass.
Do Cardio
Although cardiovascular training isn’t compulsory in a weight loss program, doing it can help speed up your weight loss progress. You should ideally perform two cardio workouts daily to fast-track your weight loss progress.
The first sesh should be a 30-45 minute low-intensity steady state (LISS) session that you do on an empty stomach first thing in the morning. Your second cardio workout should be a 15-20 minute high-intensity interval training (HIIT) session, preferably after your weight training session.
Lift Weights
You must add weight training to your exercise regime to build a chiseled physique. Resistance training exercises will help you pack muscle mass, tone your physique, and improve your overall aesthetics.
Your workouts’ frequency, intensity, and volume will depend on your experience level and training objective. Furthermore, your workouts should include a balance of compound and isolation exercises. Compound lifts help build strength and muscle mass, whereas single-joint movements improve your conditioning.
Incorporate Progressive Overload Into Your Routine
You must progressively overload your muscles to ensure consistent progress. A progressive overload could include enhancing your training frequency, volume, intensity, or time under tension.
Advanced training principles, such as super sets, drop sets, and blood flow restriction (BFR) training, are also incredibly effective ways of shocking your muscles into growing. Remember, following the same workouts for too long can lead to weight loss and muscle plateau, which can delay your progress.
Use Targeted Exercise
The concept of spot reduction is as fake as unicorns. However, both these myths live on because they are beautiful and ignite your fantasy and imagination.
Although you cannot spot-reduce a trouble area, you can target it using resistance training exercises to help shape and improve your muscle aesthetics. For example, men with excess chest fat can improve the shape of their pecs using chest exercises after reducing body fat by staying in a calorie deficit.
Track Your Progress
Tracking your progress ensures you are on the right path. Track your progress weekly by taking progress photos, body measurements, and weighing yourself. You can also record your heart rate and blood pressure for overall health tracking.
Lifters can also track their training progress by noting their exercises, sets, reps, and weights in a daily journal. Tracking your improvement allows you to make quick and necessary changes in your fitness regimen whenever you feel you’ve derailed.
Work With a Personal Trainer
A personal trainer can give you a personalized training program that suits your abilities, makes the most of your strengths, and works on fixing your weaknesses. He can also teach you the correct exercise form, which can significantly reduce your risk of injury.
You could also hire a dietician for a customized nutrition program. Availing the services of a trainer and a nutritionist might cost you a little money upfront, but it will pay you dividends in the long term.
Focus on Your Recovery
Many people become obsessed with losing body weight and do too much too soon. Doing this for a prolonged period can lead to overtraining. If you always feel sore, you must work on your recovery program.
Sleep for seven to eight hours each night to give your body enough time to rest and recuperate from your workouts. Massages, self-myofascial release, and cold plunges are other incredibly effective ways of fast-tracking your recovery.
Try New Things
You must be open to experimenting with different strategies to maximize your fat loss potential. Consider carb loading before a training session to increase your workout intensity and push yourself harder.
Furthermore, if you are stuck on a weight loss plateau, you could try intermittent fasting to break through the overhead ceiling. Always be on the lookout for things you could do differently to maximize your returns.
Improve Your Lifestyle
Getting shredded isn’t limited to the gym and kitchen; it is a lifestyle. You must manage your stress levels and be mindful of your choices throughout the day. For example, you should take the stairs instead of the elevator and bike to work whenever possible.
Stay active throughout the day. Set a step goal for yourself and schedule walks throughout the day to achieve your objective. Beginners can start with a 5,000-step goal, whereas active folks can experiment with a 10,000-step goal.
Supplements Can Help
Although supplements aren’t necessary for building a chiseled physique, they can help fill the void in your whole food diet and speed up your transformation. Whey protein, creatine, and BCAAs are a few effective supplements you can add to your fitness regimen.
2 HIIT Workouts To Get Ripped Quickly
Contrary to what most people think, you don’t require fancy training equipment or need to spend a couple of hours in the gym to tone your body and shed excess fat. You can do it using bodyweight exercises within 30 minutes. Here are two HIIT workouts that will help you get ripped quickly:
Workout 1
Perform four rounds of the following circuit, resting one minute after the burpees in each round. This workout will last 18 minutes.
Exercise
Time
Rest
Mountain Climber
60 seconds
–
Jumping Jacks
60 seconds
–
Burpee
60 seconds
120 seconds
Workout 2
Here is a lower-body dominant HIIT workout for getting ripped. Do four rounds of this circuit. This workout will take you 22 minutes to complete.
Exercise
Time
Rest
Sprint
30 seconds
–
Squat Jump
60 seconds
–
Lunge
60 seconds
–
Standing Calf Raise
60 seconds
–
Inch Worm
30 seconds
120 seconds
Next Read: How Many Abs Can You Have? 4-Pack vs. 6-Pack vs. 8-Pack
How To Structure Your Weight Loss Program
Learning about all these 12 steps to get ripped quickly can be overwhelming and lead to analysis paralysis. If you are a beginner and have no idea where to start, don’t fret; we have got you covered.
Beginners will probably not lose 1–2 pounds weekly. You can expect these results after you’ve been following the fit lifestyle for at least a couple of months. For this timeline, we are assuming you have a few months of training experience under your belt.
Here is an over-simplified six-month transformation timeline that you can use to kickstart your weight loss journey:
Month 1: Establishing a Strong Foundation
Beginners should focus on getting their basics right. Assess your current diet and make necessary adjustments according to your objectives. Begin by creating a caloric deficit through balanced nutrition and portion control. Your goal is to lose 4–8 pounds in the first month.
Start your training journey by engaging in regular cardiovascular exercises (e.g., running, cycling, swimming) for fat burning. You can also start strength training to improve your physique aesthetics. However, your goal here will be to learn the correct exercise form instead of chasing big weights.
Ensure you take weekly progress measurements and photos during your weight loss journey. It will keep you accountable and motivated and ensure you are on the correct path.
Month 2-3: Accelerating Fat Loss and Muscle Development
While maintaining your objective of losing 1–2 pounds weekly, in the second phase, you must refine and optimize your nutrition plan, increase the intensity and duration of cardiovascular workouts, implement progressive overload in your strength training routine, and incorporate HIIT (high-intensity interval training) in your cardio and strength workouts for efficient fat burning.
Your goal will be to lose 12–24 pounds by the end of three months. Make necessary adjustments to your fitness regimen if you are far from this objective.
Month 4-6: Focus on Muscle Definition and Strength
As you gain more experience, you can gun for improving your muscle definition and strength while pushing your cardiovascular endurance and stamina. In this phase, increase the frequency, intensity, and volume of your workouts.
You should see a considerable improvement in your physique by the end of six months. Your weight loss should be in the range of 24–48 pounds. Consider hiring a training and diet coach if you are unsatisfied with your progress.
Read also:
FAQs
Can you spot-reduce body fat?
Most people want to shed belly fat and are always looking for ways to spot-reduce their tummy. Sadly, this is not possible. Maintaining a calorie deficit and engaging in cardio exercises leads to overall fat reduction and body weight loss. However, you can tone a particular muscle group through targeted training. For example, men can build a six-pack by doing ab exercises after their body fat percentage falls below 15%.
Do I need to take supplements to lose fat and build muscle?
Absolutely no! You can shed body weight and achieve the physique of your dreams by eating nutrient-dense whole foods. However, supplements can help folks that cannot meet their daily caloric needs through whole foods.
Is it possible to lose fat without hitting the gym?
Yes, you can lose weight without training. You must maintain a calorie deficit to lose weight and can expect to lose 1 pound weekly by cutting 500 calories from your diet. That said, exercising regularly can speed up your weight loss progress.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Following the 12 explosive tips mentioned in this article to get ripped quickly will set you on a fat-obliterating and muscle-building adventure that will have you rocking a body so ripped that you’ll have people wondering if you were sculpted by Michelangelo himself.
Starting a transformation journey might feel like a daunting task. You might feel unequipped and unprepared even to begin, but with these 12 tips by your side, you aren’t. Losing the flab might feel like an uphill battle, but it isn’t.
Are you feeling too overwhelmed to take your first step? Cut one serving from any of your meals, and you’ll have begun the journey to becoming totally unstoppable. Best of luck!
References
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Fat Loss Workout Plan For Females: Burn, Sculpt, and Slay
A glance at the cardio section of your gym will tell you that most women join a gym to lose weight. However, only a few ladies achieve their weight loss ambitions before losing motivation and dropping off their fitness regimen.
Most ladies follow a cookie-cutter workout plan for weight loss, which includes doing 30-40 minutes of cardio and finishing their training session with a couple of ab exercises. Although you must start somewhere, sticking to a vanilla fat-loss workout plan will not get you too far.
Women generally find it harder than men to lose weight. It is mostly because of years of misinformation and poor training and diet routines. Plus, several dietary and training myths have cropped up over the years, which significantly limit a woman’s physique transformation progress.
Fat loss can feel like an uphill battle, especially with contradicting fitness advice and generic workout plans that overlook the unique needs of women blasted at you from all angles.
In this article, we go over everything you need to know to build the figure of your dreams, including the basics of fat loss, the most common problems faced by women, the factors to consider for building a personalized fat loss workout plan and debunking some age-old weight loss myths. We will also go over the two best fat loss workout plans for females, the role of diet and recovery, the importance of tracking your progress, the best supplements to help you achieve your weight loss objective, and the safety precautions you must take. So, without any further ado, let’s get going.
The Holy Grail of Weight Loss
Calories in vs. calories out is the holy grail of weight loss. You must enter a calorie deficit to shed the excess body weight, meaning you must burn more calories in a day than you consume.
You could enter a calorie deficit by burning calories through exercise or lowering your daily caloric intake. Although you could maintain a negative calorie balance just by limiting your food intake or increasing your exercise frequency or intensity, you should ideally maintain a balance of the two.
Besides entering a calorie deficit through limiting food intake and exercising, you must also make significant lifestyle changes to achieve your dream figure. For example, you should take the stairs instead of the lift, bike to work instead of using your car and cook healthy meals at home instead of eating at your favorite fast food joint.
Although entering a calorie deficit sounds like something anyone could do at the drop of a hat, it is not that easy. The truth is that most people usually take two to three weeks to settle into their new routine.
Furthermore, since each person has a different weight loss objective and a starting weight, they must follow a personalized training and diet program for optimal results. You must embrace a long-term lifestyle that supports weight management and promotes overall vitality.
How Much Weight Should You Expect To Lose?
Most people quit their weight loss journey before achieving their objective as they are unsatisfied with their progress. However, this could be prevented if they were taught what to expect.
Setting big hairy audacious goals might give you an initial kick. It will, however, make you feel overwhelmed soon enough and increase your odds of cutting short your transformation journey due to subpar results.
Your physique transformation goal should be SMART:
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-Bound
For example, “lose 50 pounds” does not meet the ‘SMART’ criteria. Instead, your weight goal could be along the lines of “shed 16 pounds in two months.”
Now, let’s get to how much weight you can expect to lose safely. As per the JAMA, you must burn 3,500 calories weekly to lose a pound of body fat. Breaking this into a daily target gets you to cut 500 calories from your diet. [1]
According to the Centers for Disease Control and Prevention (CDC), cutting your daily caloric intake by 500-1,000 calories can result in a weekly weight loss of 1-2 pounds. Sticking to this caloric restriction range will keep your physique transformation journey gradual, steady, and sustainable. [2]
You must adjust your caloric intake depending on your experience level to get the best results. Although the CDC green lights cutting 500-1,000 daily calories from your diet, you don’t necessarily have to do it. Beginners should start with a more conservative objective. For example, a newbie should aim to maintain a 200-300 calorie deficit in the initial phase of her weight loss journey until she adjusts to her new lifestyle. Conversely, more experienced individuals can flirt with the 1,000-calorie shortfall.
Reasons Fat Loss Can Be Difficult For Women
Most of the literature on the internet about weight loss is geared towards men. This, however, can be a bottleneck for women trying to get rid of the spare tire. It’s no secret that men and women are built differently. What works for men for weight loss might not necessarily work for the ladies. Here are a few factors that can make fat loss more difficult for women:
Hormonal Fluctuations
Girls experience monthly hormonal fluctuations because of the menstrual cycle. Furthermore, there are major hormonal shifts during pregnancy and menopause. Hormonal changes can impact your metabolism, appetite, energy levels, and fat storage patterns, making fat loss more challenging.
Some ladies might also fall off track during menstruation, which is perfectly fine. Although losing weight requires strict adherence to your diet and training, you must listen to your body and step off the gas when necessary.
Furthermore, you must not feel guilty for missing a training session or eating your favorite pizza during your menstrual cycle. Negative feelings and emotions can make you feel overwhelmed, which is never good for a physique transformation.
Higher Body Fat Percentage
Women usually have a higher body fat percentage than men. It is primarily because of the differences in the hormonal structure. The ladies store more fat in their hips, thighs, and breasts, which can be more resistant to fat loss.
Until you are a professional bodybuilder, you shouldn’t be too fixated on your body fat percentage. Instead, you should aim to achieve a healthy body fat percentage according to your height, weight, and age.
Not sure what your ideal body fat percentage should be? Use our convenient online body fat percentage calculator to find out.
Lower Lean Muscle Tissue
Men generally have more lean muscle tissue mass than the ladies. For the uninitiated, muscle tissue is metabolically more active than fat tissue, meaning it burns more calories than fat. According to research, 1 pound of muscle burns seven to 10 calories daily, whereas 1 pound of fat burns only 2 to 3 calories. Since a pound of muscle burns at least two times more calories than the same amount of fat, men are at an advantage since they burn more calories throughout the day, even at rest. [3]
Furthermore, this also results in a slower metabolic rate in women. Hence, the ladies must work harder and smarter to make up the difference through exercise and a well-balanced diet.
Work and Family Responsibilities Hinder Exercise Regimens
Besides equal responsibility and workload in the office, women generally play a more prominent role in the household. Managing their professional and family obligations can leave no time to work out for most women.
If you are too busy to hit the gym, you must find an effective home workout program to help you shed the extra kilos. Adding more deliberate activity throughout the day is an excellent way to burn extra calories.
Check Out: At-Home Workouts And Exercises
Too Many Myths
“Don’t lift,” “Don’t eat too much protein,” and “Avoid supplements” are a few of the bad advice that is consistently thrown at women. Notably, most of this ill advice comes from insecure men that do not want women to outlift them or broscientists that cannot back themselves with scientific evidence.
Whenever someone tells you something that doesn’t sound correct, it probably isn’t. Also, you should develop the habit of crosschecking everything someone tells you about health and fitness. It will save you a lot of trouble in the long term.
Emotional Eating
Emotional triggers such as stress, sadness, or anxiety are often associated with binge eating. Many women turn to junk food as a coping mechanism, seeking comfort and relief. However, this can put their weight loss progress on a downward trajectory.
Emotional eating can build a negative relationship with food, leading to eating disorders and other chronic health conditions. Furthermore, binge eating often results in a caloric surplus that can sabotage weight loss goals.
You must follow a nutrient-dense, balanced whole-food diet to lose excess weight. Getting most of your calories through junk food can lead to macro and micronutrient deficiencies that can hamper your overall health, energy levels, and metabolism and make the weight loss progress more complex.
It doesn’t end here. Frequent emotional eating can disrupt your natural hunger and fullness cues, and you can expect a disruption in your daily eating pattern. Binge eating can frequently make you feel hungry at odd times throughout the day, increasing your chances of overeating. Snacking late at night causes you to store most of that food in the form of visceral fat.
Although weight loss might be a little more complex for women than their counterparts, it isn’t impossible. The ladies might have to work a little harder than their male counterparts to achieve the same results.
Problems With Fat Loss Workout Plans For Females
Knowing the most common weight loss workout problems for women will help you avoid these pitfalls and put you on a fast track to achieving your dream figure.
Lack of Personalization
As mentioned earlier in this article, most ladies make the mistake of following a generic workout program. Ladies that start on the wrong foot will have subpar results and will have to refocus their energies down the line, which will cost them much more time and effort.
No two people are the same. They will react to different exercises uniquely. Furthermore, a fat loss program might help an individual lose belly fat, but if your primary objective is to fix your bat wings, you will face disappointment in the end.
You must follow a personalized training program that caters to your unique needs. It should also consider your experience level. Punching above your weight class will limit your performance and significantly increase your risk of injury while training.
Remember, there is more than one way to skin the cat. Contrary to what most people think, you don’t have to die on the treadmill to lose weight. The main objective is to lose weight by entering a calorie deficit, which can be achieved while engaging in your favorite physical activities like swimming, dancing, biking, or lawn mowing. You do you.
Check out: Calories Burning Calculators
Too Much Cardio and Avoiding Weight Training
It is not a coincidence that the cardio section in gyms around the world is flooded by women. It is the result of years of misinformation. Women have been made to believe that lifting weights can make them look manly. However, nothing could be further from the truth.
Women do not produce enough testosterone naturally to build the same muscle mass and definition as their male counterparts. On the flip side, lifting weights can help women build a toned and perfectly carved figure.
Overemphasizing long-duration steady-state cardio can result in a loss of muscle mass, which can be counterproductive in women, especially those with a normal BMI. Doing too much cardio will make you skinny. However, it is the hourglass figure that most ladies are chasing.
Overlooking Progressive Overload
Resistance training should be a part of your exercise routine, as building muscle mass can improve your calorie-burning rate. However, sticking to the same training regimen for an extended period can lead to a muscle and strength plateau.
You must progressively overload your muscles to ensure you make consistent progress. Progressive overload can be achieved by increasing the frequency, volume, intensity, duration, or poundage of your workouts. You could also incorporate advanced training principles like super sets, drop sets, and intraset stretching into your training regime to challenge yourself.
Using HIIT (high-intensity interval training) workouts is another effective way of moving toward your training objective. Ensure you incorporate suitable progressive overload techniques for fat loss into your training regimen as per your experience level.
Following a Boring Routine
Getting bored of your exercise regimen is one of the fastest ways of dumping your weight loss goal and the fitness lifestyle and returning to your old ways. You must keep things interesting by adding new variables.
For example, if you started your fitness routine by running outdoors five days a week, you could switch two of those days into a strength training session. Once you master some of the exercises, add more complex movements like the snatch and clean and jerk into your regimen.
After you get decent at weight lifting, add a gymnastics day to your workout program. Remember, monogamy is best limited to intimate relationships. Incorporating diverse exercises, training methods, and workout formats into your exercise regime will enhance your skill set without making you feel overwhelmed. Furthermore, you could sign up for competitions like a half marathon in your city to challenge yourself.
You Must Rest
In contrast to what pop culture has been feeding us, rest is not for the weak. Even the strongest of the strong ensure they get a good night’s sleep each day. Rest is when your body recovers and rebuilds. Get seven to eight hours of sleep each night to give your body enough time to rest and recover.
Additionally, advanced lifters that follow an intense training regimen should take two to three rest days a week to allow their muscles to recover from the brutality they put them through. So, sit back, grab your protein shake, and relax. You don’t have to kill it every day in the gym to lose weight and achieve your dream figure.
Back It Up
No, we aren’t going Prince Royce on you.
You must back up your workout routine with a solid diet and recovery program. You break down muscle during your workouts. They grow back bigger and stronger outside the gym. Determine your daily caloric objective and use an appropriate macronutrient split to ensure optimal recovery.
Furthermore, you must keep your stress levels under check as they can wreak havoc on your weight loss journey. Too much stress can increase cortisol production in your body, which can make your body hold onto excess body fat. Addressing lifestyle factors holistically alongside exercise is crucial for comprehensive and sustainable fat loss.
Hire a Trainer and a Nutritionist
Most people try to do everything on their own. Not only does it return poor results, but it also significantly increases their risk of injury. Hiring a trainer will ensure that you are following a personalized training program that caters to your unique needs. A trainer will also teach you the correct exercise form, helping you get the best bang for your buck while reducing the odds of injury.
Getting your trainer and nutritionist to work together will do wonders for your weight loss journey. It will help you enter a calorie deficit while adhering to your lifestyle, which will help you stick to your fitness routine. Seeking a professional’s help might cost you a little money upfront, but it will pay dividends in the long run.
Factors To Consider While Designing a Flat Loss Workout Plan For Females
If the process is correct, your chances of success increase by manifold. Here are the factors to keep in mind while creating a fat-loss workout plan for females to increase effectiveness and suitability:
Individual Goals and Fitness Level
We cannot stress this enough. So many ladies leave so much on the table by sticking to a vanilla training program. You must choose a fat loss workout program as per your experience level, current physique, and objectives.
Furthermore, you must break down your objective into smaller goals. Small wins every week will keep you motivated and moving in the right direction. As you progress through your training program, you will gain experience, skills, strength, and endurance. You must readjust your training program every few weeks to ensure you constantly challenge yourself.
Tracking your progress will keep you accountable. Maintaining a training and diet journal and taking body measurements and pictures weekly will keep you focused on your transformation journey. Share your training objectives with your friends, family, and trainer for better accountability. Telling your loved ones about your fitness goals will also make you push harder toward your goals. It might also motivate your near and dear ones to join you on your transformation journey.
Metabolic Rate and Hormonal Influences
Women generally have a lower metabolic rate than men. Hence, a fat loss workout plan for females must include high-intensity interval training (HIIT) workouts and strength training to speed up their metabolism and, ultimately, their fat loss progress.
Women’s training programs should also account for their hormonal fluctuations. You cannot expect a girl to crush a workout on a heavy-flow day. Hormonal changes caused by menstrual cycles, pregnancy, or menopause, can affect performance, energy levels, and recovery.
You should also be open to modifying and adjusting your training program on the fly to account for your menstrual cycles. Although online fitness influencers might tell you to push through the pain and leave it all on the gym floor, it is not always worth it. Listen to your body and retreat when your body is telling you to.
Also, feel free to switch your strength training sessions with lighter physical activity, like going for a 20-30 minute walk during menstruation, if you can handle it.
Training Frequency
Your training frequency will depend on your schedule, availability, and fitness level. Beginners should start their training journey with three to four weekly training sessions. They can up the ante as they gain more experience and do six workouts weekly.
Interestingly, as a lifter gets more experienced, they usually lower their training frequency as they can get much more work done in a single workout. An advanced lifter can need two to three recovery days to allow their muscles enough time to recover between workouts.
Also, feel free to cut back on your training frequency if you feel too beat up after a workout. You must be nimble with your training regimen and modify it according to how you feel. However, you must not use this as an excuse to skip workouts. Following a balanced training regime is like walking a tightrope. Do too much too soon, and you risk losing your balance and falling off. Conversely, analysis paralysis leads to no progress.
Workout Intensity and Volume
You must program your training intensity and volume as per your experience level. Initially, you should focus on compound movements and learn the correct exercise form.
Feel free to step on the gas and ramp up your workout intensity and volume as you gain more experience. That said, you should aim for consistency and a balance between challenging workouts and adequate recovery for optimal fat loss progress.
Use HIIT workouts and advanced training principles to spike your training intensity and volume. However, ensure you are not sacrificing your exercise form to do more, as it can increase your risk of injury.
Remember, you don’t always have to do more to lose weight. Going all out in each workout can lead to overtraining, which can result in a weight loss plateau. Pull back your training intensity and volume if you feel sore and need more time to recover.
Also, since you must cut your calories to lose weight, you shouldn’t increase your training volume and intensity significantly simultaneously, as it can put your body under major stress. Use linear progression in everything you do in your weight loss journey.
Exercise Selection
Each exercise requires a different technique. You must always design your workout program considering the exercises you can do with the perfect form.
If you are a beginner, you should first focus on spending a few weeks learning the correct training technique before starting a workout program. Learning exercise techniques during a workout can hamper your training intensity.
Beginners should always start with compound exercises as they help work multiple muscle groups and can improve your mind-muscle connection and build a solid foundation. Multi-joint lifts are also more effective at burning body fat than single-joint exercises.
Nonetheless, a balanced training regimen should include a balance of compound and isolation exercises for muscular training and an adequate amount of cardiovascular training for optimal weight loss progress. Incorporate steady-state cardio and high-intensity interval training (HIIT) into your training regimen to optimize fat burning.
Progression
Progressive overload is the name of the game in any workout program, whether you are trying to build muscle mass and strength or lose body weight. Following the same rep and set scheme or using the same weights for a prolonged period will lead to stagnation.
Sticking to the same routine also leads to boredom. An uninspiring training regimen is one of the most common reasons why most people quit their training regimen before achieving their goals.
Your workout program should include a variety of exercises, training methods, and workout formats to keep things interesting. Aim at using slightly heavier loads or doing more reps, sets, or exercises in each workout to challenge your muscles constantly.
Flexibility, Mobility, and Adaptability
Flexibility and mobility are often overlooked in weight loss and strength training regimens. Working on your mobility can improve your overall functionality and your performance in daily activity. On the flip side, neglecting it can increase the risk of injury.
You could work on your mobility by incorporating static and dynamic mobility exercises in your warm-up and cool-down routines. A 10-minute warm-up can prepare you for your workout and help improve your range of motion, whereas a 10-minute cool-down improves your blood flow and kickstarts your recovery process. Yoga is a great way to work on your flexibility and mobility and reduce your stress levels.
Besides physical flexibility, you should also program flexibility into your training regimen. You should be able to adapt your workout routine according to different settings, such as home workouts, gym sessions, or outdoor activities. Being on the road should never be an excuse to skip a training session.
Recovery
Recovery isn’t limited to a rest day. It is much more than that. Recovery also involves the rest duration between sets, the days you must wait before training the same muscle group again, nutrition, and supplementation.
You must check all the boxes to make the necessary progress in your fat loss journey. Recovery is crucial for muscle repair, growth, and overall progress. Plus, you must avoid overtraining, as it can lead you to a plateau, increase your risk of injury, and hamper your overall health and well-being. You should consult a healthcare professional if you sense lackluster recovery even after giving your ample time off training.
Debunking Common Myths About Female Fat Loss
Here are some of the undying myths about female fat loss:
You Can Spot-Reduce Belly Fat
Most people have some trouble areas. Some gain excess fat in their bellies, whereas others gain underarm fat, known as bat wings. While some fitness influencers are big on selling herbal teas, tummy-cut gels, and sauna belts, you must know that spot-reducing fat from a specific body part isn’t possible.
That said, you can target specific muscle groups to improve their aesthetics. For example, after you have shed the excess belly fat by maintaining a calorie deficit, you can build a carved six-pack by performing your favorite ab exercises.
Lifting Weights Will Make A Girl Look Manly
Women do not naturally produce enough testosterone to build the same muscle mass as men. On the contrary, lifting weights can help women build toned and shapely figures. Plus, it will make them stronger, which will improve their performance in daily tasks.
Cardio is the Best Way To Lose Fat For Women
Weight loss ultimately depends on calories in vs. calories out. As they say, you cannot out-train a bad diet. You must maintain a calorie deficit to lose weight. Exercise can help expedite your weight loss progress by helping you burn more calories, but it isn’t necessary. You can also burn the same amount of calories in a strength training workout as cardio.
Check Out: Calories Burned Weight Lifting & Bodyweight Exercise Calculator
You Must Skip Meals To Lose Body Fat
Many ladies skip meals in hopes of losing weight. Missing meals or severely restricting calories is not a sustainable or healthy approach to fat loss. It can lead you to develop a negative relationship with food, which could result in eating disorders. Contrary to what most people believe, you can maintain a calorie deficit by eating small 4-5 meals spread out evenly throughout the day. Eating small and regular meals will prevent nutrient deficiencies, muscle loss, slowed metabolism, and negative effects on overall well-being that are caused by missing meals.
Next Read: 26 Exercises For Flabby Arms and Bat Wings (Workouts and Diet Tips Included)
The 2 Best Fat Loss Workout Plans For Females
Given below are two high-intensity workout programs to help you lose weight. The first training routine focuses on strength training exercises, whereas the other mainly includes bodyweight cardio exercises that can be done at your home.
You could alternate between the two workout regimens every week or stick to one training routine for 12 weeks before moving on to the next.
HIIT Strength Training Fat Loss Workout Plan For Females
Use an appropriate weight for each exercise that allows you to perform the recommended reps with a picture-perfect form. As you gain more experience, you can make these workouts more challenging by using advanced training techniques, such as drop sets and super sets.
Day 1: Full Body Workout
S. No.
Exercise
Set
Reps
Rest
1
Air Squat
3
15-20
30-sec
2
Barbell Bench Press
3
15-20
30-sec
3
Lat Pulldown
3
15-20
30-sec
4
Dumbbell Shoulder Press
3
15-20
30-sec
5
Biceps Curl
3
15-20
30-sec
6
Crunch
3
15-20
30-sec
7
HIIT Cardio
1
15 minute
–
Day 2: Upper Body and Core
S. No.
Exercise
Set
Reps
Rest
1
Push-Up With Knee Tuck
3
15-20
30-sec
2
Dumbbell Bench Press
3
15-20
30-sec
3
Lat Pulldown
3
15-20
30-sec
4
Arnold Press
3
15-20
30-sec
5
Dumbbell Biceps Curl
3
15-20
30-sec
6
EZ Skull Crusher
3
15-20
30-sec
7
Plank
3
30-60 secs
30-sec
8
High Knee
3
60 secs
30-sec
9
HIIT Cardio
1
15 minute
30-sec
Day 3: Rest
Day 4: Lower Body and Cardio
S. No.
Exercise
Set
Reps
Rest
1
Barbell Back Squat
3
15-20
30-sec
2
Walking Lunge
3
15-20
30-sec
3
Leg Extension
3
15-20
30-sec
4
Leg Curl
3
15-20
30-sec
5
Romanian Deadlift
3
15-20
30-sec
6
HIIT Cardio
1
15 minute
–
Day 5: Full Body
S. No.
Exercise
Set
Reps
Rest
1
Jump Squat
3
15-20
30-sec
2
Machine Cable Fly
3
15-20
30-sec
3
Seated Cable Row
3
15-20
30-sec
4
Side Lateral Raise
3
15-20
30-sec
5
Dumbbell Hammer Curl
3
15-20
30-sec
6
Cable Rope Crunch
3
15-20
30-sec
7
HIIT Cardio
1
15 minute
–
Day 6: Cardio
On this day, you must perform two cardio workouts. The first will be a 30-45 minute low-intensity steady state (LISS) workout that must be done first thing in the morning fasted, and the second cardio workout will be a 15-minute HIIT session in the evening.
LISS Cardio: 30-45 minutes (Morning)
HIIT Cardio: 15 minutes (Evening)
You can use your favorite cardio equipment for the cardio workouts. We recommend switching your cardio routine weekly to make your workouts more enjoyable. If you hit the treadmill in the first week, consider going for a hike in the second week.
Day 7: Rest
Feel free to scale these workouts according to your experience levels. Beginners can reduce the number of sets and reps they perform for each exercise, whereas advanced athletes should aim to complete the workout as prescribed.
HIIT Cardio Fat Loss Workout Plan For Females
These cardio HIIT workouts require you to push the intensity as hard as possible. Stick to the recommended rep and rest time for optimal results.
Also, you should not become a couch potato during your rest days on either of these fat-loss workout plans. Go for a 20-30 minute walk, or use your favorite cardio machine. Active recovery days help speed up your recovery process and prepare you for your next workouts.
Day 1
This HIIT circuit includes seven exercises, and you must complete two rounds. Perform each exercise for 60 seconds. You are allowed a 30-sec rest after completing each movement. Rest for two minutes after completing the first round. You must complete this HIIT cardio circuit within 22 minutes.
S. No.
Exercise
Time
Rest
1
Burpee
60-sec
30-sec
2
High Knees
60-sec
30-sec
3
Plank Jack
60-sec
30-sec
4
Air Squat
60-sec
30-sec
5
Mountain Climber
60-sec
30-sec
6
Rope Jump
60-sec
30-sec
7
Push-Up
60-sec
120-sec
Day 2
This is a killer 10-minute HIIT workout for folks on a tight schedule. Go all-out in this workout and leave nothing in the tank. The day two workout involves 60 seconds of work followed by 10 seconds of rest. Put the pedal to the metal in this one!
S. No.
Exercise
Time
Rest
1
Bear Crawl
60-sec
10-sec
2
Box Jump
60-sec
10-sec
3
Push-Up
60-sec
10-sec
4
Mountain Climber
60-sec
10-sec
5
Jump Squat
60-sec
10-sec
6
Ball Slam
60-sec
10-sec
7
Bicycle Crunch
60-sec
–
Day 3: Rest
Day 4: Tabata
Tabata consists of eight rounds of 20 seconds of work, followed by 10 seconds of rest, for a total of four minutes. This workout will take you 26 minutes to complete. Remember, Tabata circuits should be an all-out effort.
S. No.
Exercise
Time
Rest
1
High Knee
20-sec
10-sec
2
Rest
60 seconds
3
Jumping Lunge
20-sec
10-sec
4
Rest
60 seconds
5
Lying Leg Raise
20-sec
10-sec
Day 5: EMOM
Every minute on the minute (EMOM) is a HIIT workout that will get your heart racing. EMOM workouts involve one-minute exercise sets with built-in rest. You must complete the exercise as quickly as possible without compromising your form and use the remainder of the minute to rest.
Do two rounds of the following workout:
Minute
Exercise
Reps
1
Push-Up
10
2
Squat
10
3
Crunch
15
4
Jumping Jack
20
5
Diamond Push-Up
10
6
Jumping Lunge
16
7
Burpee
10
8
Box Jump
10
9
Lying Leg Raise
20
10
Russian Twist
20
Day 6: AMRAP
As many reps as possible, popularly known as AMRAP, is one of the most brutal forms of HIIT workouts. You are racing against yourself in an AMRAP workout. Push your workout intensity to perform as many reps as possible in a given period. Then, you must try to beat your previous record when you do this workout the next time.
There is no designated rest time in an AMRAP workout. You do as much work as possible in a single go and then take a breather. Most exercisers limit their rest to the time taken to transition between exercises.
Do as many rounds as possible in 12 minutes:
S. No.
Exercise
Reps
1
Burpee
10
2
Jump Squat
15
3
Crunch
20
4
Push-Up
15
5
Hanging Leg Raise
10
6
Jump Rope
10
7
V-Up
10
Day 7: Rest
The Role of Diet
Simply put, there is no way that you can achieve your dream figure without controlling what you put in your body. You must be mindful of your diet and ensure you are maintaining a calorie deficit.
How to maintain a calorie deficit?
There are two main ways to ensure you are in a calorie deficit. First, you could use an online today daily energy expenditure (TDEE) calculator to estimate how many calories you should consume each day to reach your body transformation goal.
You could also track your daily calorie intake using a calorie-tracking app like MyFitnessPal. Log your food intake in the app for five days; that will be your average daily calorie intake. As per the CDC guidelines, deduct 500-1,000 calories from your daily intake to shed 1-2 pounds weekly.
It doesn’t end here. You must divide your new average calorie intake into a suitable macronutrient goal to lose body fat and build muscle mass.
These are the acceptable macronutrient distribution ranges (AMDR) for weight loss:
Carbs: 45–65% of your daily calories
Fats: 20–35% of daily calories
Protein: 10–35% of daily calories
Each individual will react uniquely to different macronutrient splits. Try variations of different macronutrient ranges and figure out which one works best for you.
Furthermore, you should get your calories from nutrient-dense whole foods. You must avoid empty calories like sugar-laden carbonated drinks or alcohol, as they will be stored in your body as visceral fat.
Tracking and Realigning Your Weight Loss Progress
You must be proactive throughout your weight loss journey to achieve your desired results. Slacking on any front can lead to subpar results. You must track your physique changes weekly from the day you start your transformation journey. Here are some ways to track your progress every week:
Take your body measurements (shoulder width, chest, biceps, thighs, hips, arms, etc.)
Weigh yourself
Check your body fat percentage
Click photos from different angles
Maintain a workout journal where you note down your exercises, reps, sets, and weights used
Maintain a record of your 1RM on different exercises
Keeping track of all these parameters helps you analyze if you are on the correct path. Furthermore, tracking your progress allows you to make quick adjustments when you realize you have drifted off your transformation journey.
However, you must give the fat loss workout plan for females at least 8-12 weeks to work its magic. Changing your training program too often can lead to ineffectiveness. If you don’t see any favorable changes in this period, you should be quick to make the necessary changes to your workout program.
How Long Should a Weight Loss Program Last?
A weight loss program involves maintaining a calorie deficit. You should stay in a calorie deficit for 12-16 weeks at a time. This duration should be enough to help you budge the needle in the right direction.
That said, sticking to a calorie deficit for too long can lead to a plateau. After the 16-week period, you should switch to a maintenance phase and give your body some time off. You can then begin the next phase of your weight loss journey by entering a new calorie deficit.
Supplements To Help Females With Weight Loss
Although supplements are not necessary to lose weight, they can help you fill the voids in your whole food diet and charge you up for your training regimen. Here are the supplements that can help you with your weight loss program:
Whey Protein: Protein supplements improve satiety and help preserve muscle mass. They will keep you from feasting on junk food.
Caffeine: It is an effective stimulant that increases energy levels and metabolism. Further, it can suppress appetite and help you get the most out of your workouts.
CLA: It is a type of fatty acid that has been suggested to support fat loss by increasing fat metabolism and reducing fat storage.
Fiber Supplements: These can help promote feelings of fullness, reduce appetite, and support healthy digestion.
Fat Burners: These supplements increase your metabolic rate and can help you burn calories throughout the day.
Safety Precautions and Listening to Your Body
These are a few safety precautions to help you with your weight loss journey:
Listen To Your Body’s Cues and Adjust Your Workout Plan Accordingly
Even after you design a personalized training program, there is no guarantee that you will get the desired results. You will learn a lot about your body after starting your weight loss journey. You must always be on the lookout for signs and signals that can make your transformation journey smooth and seamless.
Check For Signs of Overtraining or Potential Injuries
Many people push themselves too hard during a weight loss program, which can lead to overtraining. Not making necessary adjustments to your training plan can increase your risk of injuries.
Consult a Healthcare Professional
Each individual needs personal assessment and guidance before starting a transformation journey to improve their probability of success. A healthcare professional can provide personalized guidance tailored to your unique needs and limitations. They can also evaluate potential risks and help you understand any precautions you must take.
FAQs
Can women use the same workout plans and exercises as men for weight loss?
Yes. All exercises work the same for all genders. That said, since women have a lower natural metabolic rate than men, they should use a high-intensity workout program to optimize their fat loss. HIIT circuit training works best for women trying to get rid of the spare tire.
Do I need to take supplements to help with weight loss?
No. You can achieve your dream figure by switching to a healthy and balanced diet and effective training regimen. However, most people cannot meet their daily nutrient goals through whole foods. In this case, supplements can help you fill the voids.
Can I lose weight without working out?
Absolutely! You can lose weight without starting an exercise program. Entering a caloric deficit should be your primary goal for shedding weight. According to the CDC, you can lose 1-2 pounds weekly by cutting 500-1,000 calories a week. Although not mandatory, working out can help burn more daily calories, which can speed up your weight loss progress.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.0
Wrapping Up
Congratulations on getting this far and taking the first step towards a stronger, healthier, and more confident you. Since you have read this article till the end, rest assured that you are equipped with all the necessary knowledge to transform your figure.
Use the two high-intensity training regimens explained in this article to kickstart your transformation journey. Remember, a fat loss workout plan for females requires you to embrace a balanced and personalized strength training program, follow a suitable diet and recovery program, stay in tune with your body, and stay consistent and patient. So, what are you waiting for? Lace-up your shoes and get to work. Best of luck!
References
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506. PMID: 28507015; PMCID: PMC5421125.
The Summer Beach Workout to Get You Jacked
Most people head to the beach to laze around, take an easy dip and work on their suntan. But you’re not like most people. You’re an athlete, and you know that the beach offers the ideal venue for a kick-ass workout. For one thing, training on the sand is a lot easier on your joints than working out on the gym floor.
It also burns more calories because you need to work harder to take a step forward when the surface beneath your feet constantly shifts. Throw in the added elements of the sun’s rays and the awesome scenery, and it’s no wonder that summer beach workouts are a trending fitness innovation.
This article lays out a challenging beach workout to get you jacked for summer.
Beach Workout Benefits
There has been some interesting research on the benefits of working out on the beach. More precisely, those benefits come from the surface beneath your feet when you exercise in front of the waves — sand.
A 2014 study by Binnie et al. found that, when compared with grass, exercising on sand offered a higher energy cost (meaning greater calorie burn). The low-impact forces experienced on sand also limited muscle damage and muscle soreness. This study was mainly focused on team sports and strongly recommended that teams introduce sand training to the workout protocols. [1]
A 2020 study found that sand workouts added the benefit of being more functional than those done on a hard surface. In this study, 120 elderly subjects were divided into three groups of 40 to perform Thai dance workouts for fifty minutes per day, three times per week for six. The difference was the training surface. One group trained on a hard surface, another on a soft surface, and the third worked out on sand.
All three groups showed functional outcome improvements. However, the sand group’s functional movement improvements were significantly greater than the other two groups. [2]
Another 2020 study looked at the effects of walking on sand in terms of body mass index, waist circumference, and overall quality of life in people who are obese. Over a study period of 16 weeks, a sand walking group was compared to a control group that walked on a hard surface. The researchers found that sand walking was reported to be more enjoyable and more challenging than working on a hard surface. The reduction in BMI and waist circumference reduction was also more significant in the sand walking group. Perhaps most significantly of all, the joint reaction force was much less in the sand walking group. [3]
Other research has focused on the general benefits of working out outdoors. A 2022 study by Wicks, et al. found that ‘physical activity undertaken outdoors in natural environments is more beneficial for a range of psychological outcomes than urban environments’. [4]
Beach Workout Structure
As a personal trainer, I’ve used the beach as a workout venue for decades. I just live 10 minutes away from one of the world’s most stunning beaches — Mount Maunganui in the middle of New Zealand’s North Island, so it would almost be a crime not to use it. I especially love putting my advanced and elite athletes through a sand workout. The workout I’m about to lay out here is pretty intense, so be warned. However, it can also be modified for less experienced trainers.
The workout follows a high-intensity interval structure combined with circuit training. That means you’ll be doing plenty of intense bouts of work, followed by short rest periods. Rather than the traditional multi-set method of doing an exercise, you will also follow a sequence of exercises where you do a single set of each move to complete a round. You then get two minutes of recovery before repeating the round.
Best Beach Exercises
This HIIT Circuit beach workout consists of 11 exercises done back to back. They’ve been selected to provide an ideal balance of full-body muscle activation, functional fitness, and cardiovascular challenge. Here’s an overview of the exercise you’ll do:
1. Shoulder Tap Push-Up
The shoulder tap push-up is an advanced version of the regular push-up that targets your delts and pecs. Doing the exercise on the shifting sand surface adds an extra element of intensity.
Get down in the top push-up position with your hands directly under your shoulders. Your feet should be together, and your body should form a straight line from the head to the ankle. Do not lift your butt.
Bend your elbows until your chest touches the sand.
Explode back to the start position.
Bring your right hand up to tap your left shoulder.
On the next rep, tap your left hand on your right shoulder.
2. Squat Jump + Pulse
This squat variation adds a pulsing movement in the bottom squat to put the focus on the adductors. The jump that ends each rep also makes this a cardio exercise.
Stand with your feet shoulder-width apart.
Clasp your hands together in front of your chin.
From this starting position, descend into a parallel squat position.
In this position, pulse your thighs apart twice and then jump directly into the air. That is one rep.
3. V-Up
The V-Up is an effective ab-isolator that works the upper abdominals to produce an extremely satisfying mid-section burn.
Lie on an exercise mat on your back with your legs extended and arms by your side.
Hinge at your hips to bring your straightened legs up until they are perpendicular to your torso.
Straighten your arms up toward your legs.
Begin pulsing up toward your toes by contracting your abdominals. Bring your head up on each pulse.
4. Sumo Squat to High Knees
This squat variation works the outer thighs and hamstrings and even hits the obliques as you drive your knee to the opposite elbow.
Stand with feet about a foot wider than shoulder-width apart, and toes pointed slightly outward. Clasp your hands in front of your chin.
Hinge at the hips to descend into a full squat.
As you come out of the squat, lift your right knee to touch the corresponding elbow.
On the next rep, lift the left knee.
5. Superman
The Superman does a great job of targeting your erector spinae muscles.
Lie face down on an exercise mat with your body in an arched position so that your arms and feet are extended off the ground.
Arch up to full extension to raise your arms and feet as high as possible.
Lower and repeat.
6. Crab Walk
The crab walk is a functional compound movement that engages the triceps, deltoids, glutes, quadriceps, hamstrings, and abdominals. This is also an effective move to increase hip mobility.
Get down on the floor on your butt and assume a tabletop position with your hands at your slides and fingers pointing away from your body. Your hands should be stacked below your shoulders and your feet below your knees.
Keep your core up, and walk your right hand and left foot forward. Repeat with the opposite sides to continue the movement.
7. Burpees
The burpee is another functional compound movement that works nearly every muscle in your body. At the same time, it provides an effective cardio workout to churn through the calories.
Start in a standing position with your feet shoulder-width apart.
Lower yourself into a squat and place your hands on the ground before you.
Quickly jump your feet back into a plank position, keeping your core engaged and your back straight.
Lower your chest down to the ground for a push-up.
Push yourself back up to the plank position.
Jump your feet back towards your hands, landing in the squat position.
Quickly jump up as high as you can, extending your arms overhead.
Land softly in the starting position and repeat steps 2-7 continuously.
8. Plank Jacks
The plank jack is a core-centric exercise that will strengthen your abdominal wall. By incorporating the ‘jack’ component of the exercise, it also becomes a cardio movement.
Get down on all fours in a basic plank position. The points of contact should be your forearms and your toes, and your feet should be together.
Kick your feet apart as wide as possible.
Kick your feet back in together.
Repeat this action in a smooth, continuous manner.
9. Sprints
Sprinting on sand is much more challenging than on a hard surface like grass. That’s because sand represents an unstable surface, meaning you can’t get the firmness and grip you take for granted on a hard surface. There’s also more friction between your feet and the ground, so you must generate more force and energy to advance. Your glutes, calves, and hamstrings all have to work harder when you are running at the beach.
Set a marker 10 yards away.
Begin in the traditional runner’s stance, with your lead foot slightly in front of the other, weight evenly distributed, and knees slightly bent.
Drive off the front leg by pushing into the sand.
Propel yourself forward with explosive, long strides, driving your arms to provide extra momentum.
Sprint to the marker, pivot, and return to your start position.
10. Tuck Jumps
The tuck jump is a demanding cardio exercise. This is a classic plyometric move that will get your pulse racing. Doing it on sand significantly reduces the joint impact of this exercise.
Stand with your feet shoulder-width apart and hands spread at chest level with palms down.
Hinge at the hips to lower into a quarter squat, then explode off the floor.
Bring your knees up to touch your palms in mid-flight.
When you land, go directly into the next tuck jump.
11. Bear Crawls
The bear crawl is a functional move that increases agility, proprioception, and strength, especially in the deltoids and core.
Get down on all fours. With your hands stacked under your shoulders and knees under your hips.
Simultaneously bring your right arm and left leg forward, planting them on the ground.
Repeat with the left arm and right leg. This is one rep.
Putting It All Together
The key to the effectiveness of this beach workout isn’t just the exercises but how they are woven together to produce a challenging butt-kicker of a workout. As with every workout, you need to begin with a proper warm-up.
The Warm-Up
Your beach workout warm-up should consist of both an aerobic and an anaerobic component. For the anaerobic part, your goal is to warm up your muscles for work. You can do this with these five dynamic stretches:
Bodyweight Squats
Stand with your feet shoulder-width apart and hands clasped together in front of your chest.
Looking directly ahead, hinge at the hips to drop to a parallel squat position. Be sure to keep your lower back naturally arched.
Now push through your heels to return to the start position.
Arm Circles
Stand with your arms by your sides and rotate them together in windmill fashion to make large circles.
Do not bend your arms, with the motion occurring at the shoulder joint.
Chest In & Out
Stand with your arms outstretched at your sides, elbows slightly bent.
Bring your arms in to ‘hug’ your chest. Feel for a contraction of the chest.
Now extend the arms back out to stretch the pectorals and the latissimus dorsi.
Cat-Cow Stretch
Get down on all fours, with hands and knees on the floor. Keep your lower back in a naturally arched position.
Look directly ahead as you sink your belly toward the floor and arch your torso downward.
Reverse the motion to come back up, rounding your back as you do so. As you do so, tuck in your tailbone and suck in your stomach.
The Summer Beach Workout
Follow this workout for a jacked physique:
Cooldown
Performing static stretching after your workout will help you cool down and recover from your session. Research indicates that static stretching will increase blood flow to the muscles, allowing for a greater supply of nutrients and oxygen to speed recovery and regrowth. Static stretching also helps the central nervous system calm down after the workout.
Here are six effective static stretches to conclude your beach workout:
Lunging Hip Flexor Stretch
Kneel on your right knee with your hands on your hips. Your left knee should be bent with that foot flat on the ground.
Lean forward to stretch the right hip flexor.
Hold the stretch for 30 seconds.
Repeat on the other side.
Hamstring Stretch
Keeping your chest lifted and your stomach taut, take a step forward with your left leg, keeping the knee straight.
Bend your right knee and lean forward from the hips, lowering your chest towards your right thigh.
When you feel the pull behind your thigh and knee of the straight leg, hold for 15 seconds. Repeat with the other leg.
Repeat this stretch five times on each leg. Read more on hamstring stretches.
Overhead Stretch
Stand with your feet hip-width apart, your back straight, and your head in line with your spine.
Lift your arms above your head as far as possible with your palms touching.
Hold for five seconds.
To extend this stretch further, ease your arms back slightly.
Repeat this stretch five times on each leg.
Standing Calf Stretch
Stand facing a wall and place your palms on it in line with your chest.
Step your right leg back so that it is fully extended with your left knee slightly bent.
Lean forward, keeping your back foot completely on the floor. You should feel the stretch through your calf muscle. Hold the stretch for 20 seconds, then repeat on the other leg.
Repeat this stretch five times on each leg.
Arm Stretch
Stand with your arms at your sides, your stomach pulled in, your chest expanded, and your spine in a neutral position (not rounded).
Clasp your hands behind your back and slowly lift your arms up, keeping your elbows straight. Hold for five seconds.
Repeat this stretch five times.
Triceps Stretch
Stand in a neutral position with your arms at your sides.
Place your left hand behind your back so that your palm sits between your shoulder blades and your elbow points upward.
Bring your right hand up behind your back and try to join hands.
Hold for a count of five, then repeat with the other arm.
Repeat this stretch five times. Read more triceps stretches.
Wrap Up
This summer beach workout is going to challenge every fiber of your being. It is not for beginners, but it can be modified to make it easier. If you’ve been training for less than 18 months, cut the reps to eight on each exercise and bring the sprint marker back to 5 yards.
Advanced athletes should aim to complete three rounds of this workout. Limit yourself to two minutes of recovery between rounds but be sure to drink plenty of water so you don’t dehydrate. Finally, I recommend keeping this beach workout as your weekend challenge, sticking to your regular gym workouts throughout the week.
References
Binnie MJ, Dawson B, Pinnington H, Landers G, Peeling P. Sand training: a review of current research and practical applications. J Sports Sci. 2014;32(1):8-15. doi: 10.1080/02640414.2013.805239. Epub 2013 Aug 22. PMID: 23968257.
Kaewjoho C, Thaweewannakij T, Mato L, Nakmaroeng S, Phadungkit S, Amatachaya S. Effects of Exercises on a Hard, Soft, and Sand Surface on Functional Outcomes of Community-Dwelling Older Individuals: A Randomized Controlled Trial. J Aging Phys Act. 2020 Jun 2:1-8. doi: 10.1123/japa.2019-0246. Epub ahead of print. PMID: 32485663.
Seyam M, Kashoo F, Alqahtani M, Alzhrani M, Aldhafiri F, Ahmad M. Effect of Walking on Sand with Dietary Intervention in OverweightType 2 DiabetesMellitusPatients: A Randomized Controlled Trial. Healthcare (Basel). 2020 Sep 29;8(4):370. doi: 10.3390/healthcare8040370. PMID: 33003313; PMCID: PMC7712869.
Wicks C, Barton J, Orbell S, Andrews L. Psychological benefits of outdoor physical activity in natural versus urban environments: A systematic review and meta-analysis of experimental studies. Appl Psychol Health Well Being. 2022 Aug;14(3):1037-1061. doi: 10.1111/aphw.12353. Epub 2022 Mar 8. PMID: 35259287; PMCID: PMC9544808.
Workout Split For Women: The Ultimate Guide To Get Fit and Fabulous
Over the last decade, women have been cozying up to weight training. However, this has led us into a unique situation; the ladies look like deers caught in headlights as soon as they enter the weight room.
Although girls no longer need to be convinced to start lifting weights, only a handful of these women follow a structured workout split. Performing a few dumbbell curls one day, a couple of sets of squats the next day, and a little of everything every other day isn’t going to do you any good.
Finding the right workout split can be daunting. Furthermore, stepping inside the free-weight section of a gym for a newbie can be overwhelming, especially if they have no idea what they are doing.
A balanced training program is key to achieving your dream figure. Furthermore, the ideal workout regimen for an individual can change depending on their preferences, schedules, goals, and experience levels. Following an incompatible training split increases your risk of injury.
In this article, we dive into the meaning of workout splits, the factors and tips to consider while choosing a workout split for women, its benefits, and the five best workout splits for women at different experience levels. We have a lot to cover. So, sit tight.
What are Workout Splits?
A workout split refers to how you divide your training into different muscle groups or body parts. Many exercisers avoid picking a workout split as they find it too restrictive. Although a workout split requires you to train a specific muscle group on a particular day of the week, you are free to choose the exercises you perform in each training session.
Notably, programming a workout is best left to advanced lifters or personal trainers. Each muscle consists of different heads that must be trained from multiple angles for optimal growth. Performing similar movements can lead you to a muscle and strength plateau. For example, the deltoid muscle has three heads — anterior, lateral, and posterior. If you only perform shoulder press and front raise exercises in your training regimen, you’ll have substandard lateral and posterior deltoid head development. Does this sound like too much work? Don’t worry; we have included a sample workout plan for overall muscle and strength development with each workout split.
Many people think the ‘bro split’ is the only workout program. A bro split includes training chest on Mondays, back on Tuesdays, shoulders on Wednesdays, and so on. While there is nothing wrong with this split, most exercisers can get better results by following a more focused workout split.
For example, ladies with lagging lower bodies would want to train their legs twice a week. However, the bro split has no provisions for accommodating a second leg workout. An upper and lower body workout split will be a better fit in this case.
Benefits of Following a Structured Workout Split For Women
Here are the advantages of selecting a structured workout split for women:
Makes Your Workouts More Efficient
Many lifters treat the gym as a restaurant, and their training split as an à la carte menu. They enter the iron paradise without a plan and tackle their workout on the fly; these lifters perform the exercises that feel the most comfortable and put the least strain on their muscles. As you could have guessed, these folks see little to no progress and are most likely to drop off.
A structured workout split leaves nothing to chance. Here, you plan your workouts weeks in advance. Everything from the exercises, sets, and reps is determined before entering the gym. Having an action plan ensures you make the most of your time in the gym.
Built-in Progressive Overload
Progressive overload is indispensable if you want to make strength or muscle gains. It includes placing ever-increasing stress on your muscles by increasing the intensity and volume of your workouts. You could achieve this by doing more sets, reps, and exercises, reducing rest between sets, or incorporating advanced training principles in your workouts, such as super sets, drop sets, intra-set stretching, etc. [1]
A balanced workout split will help progressively overload your muscles and reduce your risk of hitting a plateau by shocking your muscles with varying training intensity and volume. Furthermore, an efficient workout split also allows your muscles to rest and recuperate between workouts, reducing your risk of injury.
Fix Muscle and Strength Imbalances
An effective workout split can aid in fixing muscle and strength imbalances by allowing you to work on your weaknesses multiple times a week. At the same time, it will help you polish your strengths.
Monitor Progress
You must stick to a workout split for at least 12 weeks before arriving at conclusions about its effectiveness. Since you’ll perform the same exercises, number of sets, and reps in each workout for the entire duration, it’ll make it convenient for you to track your progress.
Additionally, following a workout split and tracking your progress will help you stay accountable. Sharing your progress with your friends and family can be a potent motivator.
Keeps You Interested
Choosing a workout program is like choosing a life partner — you want someone who compliments your strengths and weaknesses.
Although the workout splits below define the exercises you’ll perform in each training session, you are free to perform their variations instead. You must, however, ensure that the replacement exercises target the same muscle groups. For example, you could do the cable side lateral raise instead of the dumbbell side lateral raise. You must, however, not replace side lateral raises with shrugs.
Knowing the exercises you’ll perform in a workout in advance can allow you time to prepare for a workout, which can improve your performance. Plus, tracking your progress will keep you hooked to your workout split.
5 Best Workout Splits For Women
Depending on your current physique and experience level, you can choose a workout split that aligns with your goals. Each workout split has its unique benefits and allows you to focus on particular muscles to fix imbalances and take you to your objectives.
Below, you’ll find five workout splits for women that involve training up to three muscle groups per training session twice a week.
Full-Body Workout Split For Women
The basic full-body workout split for women is a two-day-a-week training regimen. It is perfect for beginners and ladies with busy schedules who can only make time for a couple of weekly training sessions.
In the full-body training split, you could work all your muscle groups in a single workout or divide them into two sessions.
Since this workout split involves training most of your muscle groups in a single workout, you must follow a HIIT (high-intensity interval training) method for these workouts to get a lot of work done in a short period. Women aiming to shed weight must engage in full-body cardio exercises.
Day 1
Full-Body Workout
Day 2
Rest
Day 3
Rest
Day 4
Full-Body Workout
Day 5
Rest
Day 6
Rest
Day 7
Rest
As you gain more experience, you could go from performing two weekly full-body training sessions to doing four weekly workouts. Perform variations of the exercises listed in the sample workout below on the two additional days to add variety to your training regimen.
Full-Body Workout 1:
Beginners must seek expert help to drill the movements. It will help you make the most of the exercises while limiting your risk of injury.
Exercise
Sets
Reps
Barbell Bench Press
3
8-12
Barbell Bent-Over Row
3
8-12
Dumbbell Shoulder Press
3
8-12
Barbell Biceps Curl
3
8-12
Cable Triceps Extension
3
8-12
Barbell Squat
3
8-12
Crunch
3
8-12
Full-Body Workout 2:
Since these workouts are programmed to induce hypertrophy, avoid resting for more than 60 seconds between sets, as it can significantly hamper your training intensity.
Exercise
Sets
Reps
Dumbbell Chest Fly
3
8-12
Dumbbell Deadlift
3
8-12
Barbell Skull Crusher
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Dumbbell Hammer Curl
3
8-12
Barbell Sumo Squat
3
8-12
Hanging Leg Raise
3
8-12
Full-Body HIIT Cardio Workout
The HIIT cardio workout below includes nine exercises; perform two rounds of this circuit. You must perform each exercise for 45 seconds. Rest 15 seconds between exercises. Plus, you are allowed a two-minute rest after completing a round.
Exercise
Time (in seconds)
Rest (in seconds)
Lunge
45
15
Push-Up
45
15
Burpee
45
15
Star Jump
45
15
Leg Raise
45
15
Squat Jump
45
15
Bicep Curl
45
15
Lateral Shuffles
45
120
Use appropriate dumbbells for exercises like bicep curls and lunges. Feel free to use additional resistance in the squat jump. However, you must ensure you are not compromising your form to lift heavy weights.
Benefits of Full-Body Workout Splits
Here are the advantages of doing a full-body workout split for women:
The full-body workout split is excellent for beginners as it helps them acclimatize to weight training.
This workout regimen is great for ladies on a tight schedule, as the most basic version of the full-body split requires hitting the gym twice a week.
Since you’ll do only one exercise per muscle group, we’ll mostly stick to compound lifts for this workout program. Besides helping you build muscle and strength, multi-joint exercises improve your overall functionality.
Training twice weekly gives your body enough time to rest and recuperate between workouts.
Drawbacks of Full-Body Workout Splits
Here are the cons of doing a full-body workout split for women:
As you’ll be training all your muscles in a single workout, it can be incredibly exhausting, especially as you graduate to training four days a week.
Full-body strength training workouts can take longer to complete. Expect to spend 60-120 minutes in the gym.
The full-body workout split is not the best for fixing strength and muscle imbalances unless you want to boost your training volume significantly.
Upper Lower Body Workout Split For Women
The upper lower body is the perfect next step for ladies wanting to move up from a two-day training regimen. It is a four-day workout split that involves training half of your body on a single day.
Notably, you should ideally start the training week by training your weaker half. Lifters with lagging lower bodies should start the week with a leg workout instead of hitting an upper body training session.
Many lifters go all-out on their stronger muscle group training day, leaving them tired and sore for their weaker muscle group workouts. Since this is a four days a week workout split, you can also rest after each workout to allow your muscles enough time to rest and recuperate between training sessions.
Day 1
Upper Body
Day 2
Lower Body
Day 3
Rest
Day 4
Upper Body
Day 5
Lower Body
Day 6
Rest
Day 7
Rest
As this workout regimen involves training all your muscles twice a week, you shouldn’t add more training days to this training split. Instead, you could increase your training volume and intensity to get the best bang for your buck.
A study found that an upper and lower body workout split is more effective at helping you build muscle strength and size over 10 weeks than a full body workout regimen done thrice a week. [2]
Upper Body Workout:
The upper and lower body workouts primarily consist of functional (multi-joint) exercises to maximize your muscle and strength-building potential. Focus on contracting your muscles with each rep to induce hypertrophy.
Exercise
Sets
Reps
Barbell Bench Press
3
8-12
Dumbbell Bent-Over Row
3
8-12
Arnold Press
3
8-12
Barbell Biceps Curl
3
8-12
Close-Grip Bench Press
3
8-12
Russian Twist
3
8-12
Lower Body Workout:
You could change the order of the exercises depending on your preferences. If you have lagging calves, we recommend starting your leg workout with the standing calf raise. Use a weight that helps you achieve muscle failure between the eighth and 12th rep.
Exercise
Sets
Reps
Barbell Squat
3
8-12
Walking Lunge
3
8-12
Romanian Deadlift
3
8-12
Goblet Squat
3
8-12
Leg Curl
3
8-12
Standing Calf Raise
3
8-12
Benefits of Upper Lower Body Workout Splits
The pros of the upper-lower body workout split include the following:
It allows you to train all your muscle groups twice a week.
Training your upper and lower body muscles separately can help you fix muscle and strength imbalances, improving your overall physique proportions and symmetry.
The upper-lower body workout split will help you build a solid foundation. You could easily pivot to a powerlifting or bodybuilding-focused workout program after following this workout split for 12 weeks.
This workout split for women allows sufficient recovery time between workouts, which can fast-track results and reduce your risk of injury.
Training four days a week allows you the flexibility to program your workouts according to your schedule. You could take an off day after each workout or reshuffle the training days.
Drawbacks of Upper Lower Body Workout Splits
The cons of the upper-lower body workout split include the following:
The upper-lower body workout split is volume heavy since you’ll be training all your muscles twice weekly, which is not the best for newbie lifters.
On the other hand, although you’ll be training all your muscles twice a week, the training volume for each muscle group can be limiting.
Since you’ll be training half of your body in a single workout, these workouts can take a lot of time to complete. Expect to spend 60-120 minutes in the gym during your upper-lower body workouts.
Push-Pull Workout Split For Women
The push-pull workout split for women is the perfect middle ground between full-body workouts and upper-lower body workouts. Gym exercises can be broken into two main categories — push and pull.
As the name suggests, the pushing exercises involve pressing weights away from your body, for example, the bench press, overhead triceps extension, and leg extension. On the flip side, the pulling exercises include pulling the weights toward your body, such as the deadlift, biceps curl, and seated cable row.
Push-pull workouts are popular among bodybuilders and powerlifters as they help focus on a single movement pattern. This workout split can help you achieve muscle-ripping pumps and ensure you’ve got nothing left in the tank by the end of a workout.
Day 1
Push
Day 2
Pull
Day 3
Rest
Day 4
Push
Day 5
Pull
Day 6
Rest
Day 7
Rest
Although the push-pull workout split is a four-day training program, you could increase your training volume by adding a couple of workout sessions to the split — one for each movement pattern. Also, you could increase your training volume gradually by alternating between an additional push and pull workout for the initial 4-6 weeks.
Push Workout
In the push-pull workouts, the first two exercises of the training schedule are the big lifts. The remaining four to six exercises are considered accessory lifts, which help improve your performance in the main lifts.
The ladies training for hypertrophy should stay in the 8-12 rep range and perform three sets with a moderate weight. On the other hand, lifters trying to maximize strength should do 3-5 sets of 1-5 reps with 80-90% of their one-rep max. [3]
Exercise
Sets
Reps
Squat
3
8-12
Bench Press
3
8-12
Cable Triceps Extension
3
8-12
Dumbbell Chest Fly
3
8-12
Machine Shoulder Press
3
8-12
Seated Calf Raise
3
8-12
Keep the main lifts, such as the squat, bench press, and deadlift, constant throughout the 12 weeks. However, you could change the accessory lifts each week to keep your workouts interesting.
Pull Workout
The deadlift is the main lift in the pull workout. All the other movements in this workout are accessory lifts. We recommend using weightlifting accessories, such as a weightlifting belt, lifting straps, wrist wraps, and knee sleeves, in these workout splits, as they help maximize your performance and reduce your risk of injury.
Exercise
Sets
Reps
Deadlift
3
8-12
Wide-Grip Lat Pulldown
3
8-12
Barbell Biceps Curl
3
8-12
Lying Leg Curl
3
8-12
Dumbbell Romanian Deadlift
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Benefits of Push-Pull Workout Splits
Using the push-pull workout split entails the following benefits:
The push-pull workout split for women is great for building strength and muscle mass. Change the number of reps on the three big lifts (squat, bench press, and deadlift) to 1-5 and the number of sets to five to focus on building strength.
Training a specific movement pattern can help you achieve a better mind-muscle connection, improving hypertrophy.
Since this workout split involves training the same muscle group at least twice, the high volume will speed up your results.
This training split is great for powerlifters that want to improve their performance on the big three lifts.
It allows you to further boost your training volume by doing up to two more weekly workouts.
The push-pull workouts involve a healthy balance of compound and isolation exercises, which can help develop a balanced, proportionate, and conditioned physique.
The four-day push-pull training split allows you ample time to recover between workouts.
Drawbacks of Push-Pull Workout Splits
Using the push-pull workout split entails the following disadvantages:
Since this workout split involves compound and isolation exercises and requires training multiple muscle groups, the push-pull workouts can take longer to complete than the conventional workouts.
The push-pull split is not ideal for beginners.
This training split can be exhausting, as the push workouts include high-demanding exercises, such as the bench press, squat, and overhead shoulder press in the same workout.
Push, Pull, Legs Workout Split For Women
This training split takes the push-pull workout program up a notch. Although the push-pull routine was originally designed for powerlifters, many lifters didn’t appreciate training for the bench press and squat on the same day; hence, the push, pull, and leg workout split was born.
The push, pull, and leg split is a six-day workout program. It increases the training volume of the basic push-pull regimen by a massive 50%. This training split is best suited for advanced female lifters, as the trainers will only get one day to recover from their workouts.
Although you could do the push, pull, and leg split three days a week, you would have to increase the volume and intensity significantly, which will not only make the workouts more exhausting but would also considerably increase your risk of injury.
Day 1
Push
Day 2
Pull
Day 3
Legs
Day 4
Push
Day 5
Pull
Day 6
Legs
Day 7
Rest
Since you have two training sessions in this workout split for each muscle group, you don’t have to do the three big lifts in each workout. Do them at the beginning of the training week and resort to accessory movements for the remaining three workout sessions.
Pay close attention to the number of sets and reps in the workouts below.
Push Workout 1
The first exercises of the first three training days of the week will be strength-focused, meaning you’ll be doing one to five reps of the exercises for three to five sets using 80-90% of your one-rep max. You must only perform these big lifts with a spotter.
Exercise
Sets
Reps
Bench Press
3-5
1-5
Incline Dumbbell Press
3
8-12
Cable Crossover
3
8-12
Behind-the-Neck Shoulder Press
3
8-12
Weighted Dips
3
8-12
Lying Leg Raise
3
8-12
Rest for three to five minutes for the strength-focused exercises. You must, however, limit the rest between sets to 60 seconds for the remaining lifts to ensure optimal training intensity for inducing hypertrophy.
Pull Workout 1
You are allowed a five-minute rest after the strength-focused exercise to reset and prepare for the high-rep workout. Track your workouts (sets, reps, and weights) in a journal to ensure you’re hitting your goals and are progressively overloading your muscles in each training session.
Exercise
Sets
Reps
Deadlift
3-5
1-5
Dumbbell Curl
3
8-12
Lat Pulldown
3
8-12
Bent-Over Barbell Row
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Upright Row
3
8-12
Leg Workout 1
You could rejig the exercises in this workout if you prefer doing quad-focused accessory lifts before the hamstring-focused movements.
Exercise
Sets
Reps
Squat
3-5
1-5
Leg Extension
3
8-12
Leg Curl
3
8-12
Romanian Deadlift
3
8-12
Leg Press
3
8-12
Leg Press Calf Raise
3
8-12
Push Workout 2
Use advanced training principles, such as super sets, drop sets, and intra-set stretching in the second half of the push, pull, and leg training split to push up your training intensity. You must use a weight that allows you to perform each exercise with a picture-perfect form.
Exercise
Sets
Reps
Dumbbell Bench Press
3
8-12
Decline Barbell Press
3
8-12
Pec Deck Fly
3
8-12
Arnold Press
3
8-12
Barbell Skull Crusher
3
8-12
Cable Crunch
3
8-12
Pull Workout 2
We encourage using different hand grips on these exercises each week (supinated, pronated, and neutral) to train your muscles from different angles. It will help induce hypertrophy and keep your workouts interesting.
Exercise
Sets
Reps
Dumbbell Deficit Deadlift
3
8-12
Cable Biceps Curl
3
8-12
Seated Cable Row
3
8-12
Inverted Row
3
8-12
Dumbbell Front Raise
3
8-12
Barbell Shrug
3
8-12
Leg Workout 2
Feel free to swap the accessory exercises in the second workouts for the week to address any lagging muscle groups.
Exercise
Sets
Reps
Box Squat
3
8-12
Walking Lunge
3
8-12
Leg Curl
3
8-12
Stiff-Legged Deadlift
3
8-12
Hip Thrust
3
8-12
Standing Calf Raise
3
8-12
Benefits of Push-Pull-Legs Workout Splits
Performing the push-pull-legs training split has the following pros:
It is one of the best workout splits for powerlifting enthusiasts. Furthermore, bodybuilders can use this 12-week program to improve their overall strength without compromising on their muscle mass.
This six-day training split allows you to focus on each muscle group twice a week.
A high-volume and intensity training regimen that is incredibly effective for breaking through plateaus.
The push-pull-legs training split can accommodate many modifications to suit the lifter.
Drawbacks of Push-Pull-Legs Workout Splits
Performing the push-pull-legs training split has the following cons:
A six-day training regimen that is best left to advanced lifters.
Not enough recovery time, especially for lifters pushing their limits on this training regimen.
The push-pull-legs workout split can take longer to complete than all the other training splits listed in this article.
Bro-Split Workout Split For Women
We know what you are thinking. Yes, we were kind of dissing the bro-split at the beginning of this article. However, if your goal is to build muscle mass, you cannot go wrong with this training split.
The standard bro-split is a six-day training program that includes training each muscle group once weekly. It allows you to train each muscle with ample volume and intensity to induce hypertrophy.
You could modify the workout split depending on your personal goals and preferences. For example, ladies with weaker lower bodies should begin their training week with a leg workout instead of a chest session. Restructure your workouts according to your needs.
Day 1
Chest
Day 2
Back
Day 3
Shoulders
Day 4
Biceps
Day 5
Triceps
Day 6
Legs
Day 7
Rest
Avoid training two large muscle groups on consecutive days, such as legs and back. Have at least 48 hours between large muscle group workouts to ensure optimal rest and recovery. It also reduces your risk of injury.
Chest Workout
Many lifters leave gains on the table by following a restricted range of motion. It limits your muscle fiber engagement and leads to suboptimal gains. Use a weight that allows you to follow a full ROM.
Exercises
Sets
Reps
Barbell Bench Press
3
8-12
Incline Dumbbell Press
3
8-12
Decline Dumbbell Fly
3
8-12
Dips
3
8-12
Cable Crossover
3
8-12
Decline Crunch
3
8-12
Back Workout
During your back workouts, focus on driving through your elbows. Pulling the weight using your biceps can remove tension from your back and put it on your guns. Use a false (thumbless) grip where possible to limit biceps engagement. You could also experiment with using lifting straps to limit forearm stimulation.
Exercises
Sets
Reps
Deadlift
3
8-12
Bent-Over Barbell Row
3
8-12
Lat Pulldown
3
8-12
Seated Cable Row
3
8-12
Hyperextension
3
8-12
Seated Calf Raise
5
8-12
Shoulders Workout
You must include exercises for all three shoulder heads (anterior, lateral, and posterior) and the trapezius muscle to ensure overall growth.
Exercises
Sets
Reps
Military Press
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Barbell Front Raise
3
8-12
Bent-Over Rear Delt Fly
3
8-12
Barbell Shrug
3
8-12
Cable Crunch
3
8-12
Biceps Workout
You’ll use pronated, supinated, and neutral grips in the biceps workout to ensure optimal biceps brachii, brachialis, and brachioradialis development. The forearm exercises at the end of the workout ensure you don’t leave any stone unturned.
Exercises
Sets
Reps
Barbell Biceps Curl
3
8-12
Alternating Hammer Curl
3
8-12
Cable Reverse Curl
3
8-12
Machine Preacher Curl
3
8-12
Concentration Curl
3
8-12
Wrist Curl
3
8-12
Reverse Wrist Curl
3
8-12
Triceps Workout
The triceps workout in the bro-split targets all three triceps heads (long, lateral, and medial) for building horseshoe triceps.
Exercises
Sets
Reps
Cable Triceps Pushdown
3
8-12
Dumbbell Overhead Extension
3
8-12
Dumbbell Kickback
3
8-12
EZ Bar Skull Crusher
3
8-12
Reverse-Grip Triceps Pushdown
3
8-12
Cable Wood Chopper
3
8-12
Legs Workout
Since this training session involves performing the squat and deadlift, you’ll have to go extra hard on this one. Ensure your pre-training nutrition is on point to make the most of these workouts.
Exercises
Sets
Reps
Barbell Squat
3
8-12
Leg Extension
3
8-12
Leg Curl
3
8-12
Barbell Walking Lunge
3
8-12
Romanian Deadlift
3
8-12
Standing Calf Raise
5
8-12
Benefits of a Bro-Split Workout Regimen
Sticking to the bro-split allows you to:
This workout split for women allows you to focus on a single muscle group in a training session, which can help boost your strength and muscle mass gains.
The bro-split is highly customizable and allows you to modify it according to your needs.
Since this workout focuses on a single muscle, it requires lesser time to complete than the multiple muscle group training sessions.
This is a versatile training split that can be used by beginners and advanced athletes alike.
Drawbacks of a Bro-Split Workout Regimen
The bro-split regimen has the following cons:
Since you’ll be training six days a week, it gives your muscles limited time to recover.
Folks with a busy schedule might have difficulty sticking to the six days a week training split.
Factors To Consider While Choosing a Workout Split For Women
You must consider the following factors before choosing a workout split:
Experience Levels
You must always choose a training split that is fitting for your experience level. For example, beginners should stay away from the push, pull, and leg training split and instead favor the full-body training regimen.
Further; you must adjust your training intensity and volume based on your experience. Choosing a training split based on your experience level helps streamline your progress and reduces your risk of injury in the gym.
Goals
Setting a goal before starting a training program gives you a road map. Lifters that want to build strength should opt for the push, pull, and legs training split, ladies that want to build a chiseled figure should go for the bro-split, and the women that want to hit the gym for overall fitness should stick to the full-body workouts.
Time
You should choose a training program that will fit into your lifestyle. Choosing a workout split that necessitates you to go to the gym six times a week, but you can only fit in four workouts per week is a recipe for failure. You will likely lose motivation and drop out before achieving your fitness goals.
Focus Muscle Groups
Many exercisers join a gym to improve a particular muscle group. Some ladies want a bigger booty, whereas others might want shapely arms. If you want bigger muscles, you’ll be better off choosing a training split that allows you to focus on a particular muscle group, like the bro split.
Other training splits that involve training a muscle group twice weekly, such as the push-pull regimen, can also come in handy for fixing muscle and strength imbalances.
Tips For Workout Split For Women
The following tips will help you maximize your results:
Be Open to Trial and Error
Even after you spend days reviewing the pros and cons of a workout split, the program you choose might not work for you — which is perfectly fine. Choosing the right workout split requires trial and error. Give your training split 12 weeks to work its magic. If you’re unhappy with your results, move on to something different. Ensure that you implement the learning from the previous workout split into the new one.
Nutrition and Recovery
Whether you want to build strength or carve a Greek goddess-like figure, you must back up your workout regimen with a balanced and proven nutrition and recovery program. Follow a macronutrient-focused diet to ensure you are meeting your daily protein, carbs, and fat goals. Ladies trying to gain muscle should stay in a calorie surplus, whereas those trying to shed the spare tire should be in a calorie deficit.
Plus, you must ensure you are giving your muscles enough time to rest and recuperate from your workouts. Sleep seven to eight hours each night to ensure you are properly rested for your upcoming workouts. We recommend using sports nutrition supplements to speed up your recovery process between workouts. Alternatively, you could lower your training frequency if you experience chronic muscular fatigue or soreness.
Seek Guidance
Starting a workout split can be intimidating, especially for beginners. Plus, performing the exercises with an incorrect form can increase your risk of injury. Hiring a personal trainer can help shorten your learning curve and fast-track your progress.
Stay Consistent
Consistency is key in any training program. You must stick to a suitable workout split for at least 12 weeks to achieve your desired results. Avoid skipping training sessions unless absolutely necessary.
Warm Up and Cool Down
Spend 5-10 minutes performing a mix of dynamic and static stretching exercises before each training session. It helps improves your flexibility and mobility and reduces your risk of injury. Furthermore, spend 5-10 minutes cooling down after a workout to kickstart your recovery process.
More Workout Splits:
FAQs
What is the ideal workout split for women?The ideal workout split will depend on your training goal, experience, time availability, and if you have any muscle groups that you want to focus on. With that said, beginner trainers will be better off starting with a full-body workout regimen; intermediate lifters can try the push-pull workout split, and advanced lifters should go for the push, pull, and legs regimen.
Can you alter a workout split?You could switch the exercises in the workout splits mentioned above to better suit your training needs. However, we advise against tinkering with the foundations of a workout split. For example, you should not combine the push and pulls workouts in the push, pull, and leg routine.
Which workout split for women is best for weight loss?Ladies trying to shed excess body fat should opt for the full-body HIIT workout listed in this article. HIIT workouts force your body to use energy from fat instead of carbs, making losing fat more efficient.
Wrapping Up
Congratulations, ladies! You are now equipped with everything you need to know to pick the most effective workout split for yourself and begin your journey to get fit and fabulous. We have also included a sample workout with each workout split, making starting your workout regimen as frictionless as possible.
Nonetheless, fine-tuning a training split to fit your needs might require some trial and error. Stay patient and consistent; work hard, and the results will follow. Best of luck!
References
Yue FL, Karsten B, Larumbe-Zabala E, Seijo M, Naclerio F. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. Appl Physiol Nutr Metab. 2018 May;43(5):475-481. doi: 10.1139/apnm-2017-0575. Epub 2017 Dec 7. PMID: 29216446.
Lasevicius T, Schoenfeld BJ, Grgic J, Laurentino G, Tavares LD, Tricoli V. Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week. J Hum Kinet. 2019 Aug 21;68:135-143. doi: 10.2478/hukin-2019-0062. PMID: 31531139; PMCID: PMC6724585.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Rucking Basics for Fitness and Fat Loss
There are many different workouts you can use to get fit, lean, and healthy. And, contrary to what a lot of people will tell you, one is not better than the others. While some workouts may burn more calories per hour, the differences are marginal and easily offset by making small adjustments to your diet.
Rather, what separates a good workout from a great one is enjoyment and convenience. If you like what you are doing and can do it regularly, it’s more likely to provide results than the so-called best workout you hate and hardly ever do.
Because of that, it’s worth exploring all your workout options to find activities that fit best into your lifestyle and schedule.
In this article, we lift the lid on rucking, explaining why and how to do this popular workout.
What is Rucking?
Rucking is a military-inspired cardio workout that involves walking or hiking while carrying weight. In military circles, a ruck is a rucksack or backpack, so rucking means walking with a bag on your back.
As a cardio workout, rucking works your heart, lungs, and circulatory system. It’s an effective calorie burner and will help strengthen your core and legs. It’s a viable alternative to regular walking, jogging, running, cycling, etc., and provides a simple yet effective way to burn calories, get lean, improve your muscular endurance, and get fit.
Rucking is simple, low-tech, and effective, requiring no special athletic skills; if you can walk, you can ruck!
However, like most workouts, there is a right way and a wrong way to ruck. Mistakes can leave you exhausted and miles from home. That said, rucking is such a simple workout that such mistakes are easy to avoid, especially if you follow the guidelines in this article.
The Benefits and Advantages of Rucking
Not sure if rucking is the right workout for you? Consider these benefits and advantages and then decide!
Improved cardiovascular fitness
Cardiovascular fitness is your ability to take in, transport, and utilize oxygen, typically expressed as your VO2 max. Walking doesn’t usually have much of an effect on your cardiovascular fitness as the intensity is too low. However, that all changes when you strap on your ruck.
Rucking with weight will increase your heart rate as much as running, cycling, and other cardio workouts. As such, it can help you develop an impressively high level of cardiovascular fitness.
A higher VO2 max will make you more fatigue-resistant, help you recover faster between sets of strength training, improve your athletic performance, and may even help you live a longer, healthier life (1).
Stronger, more enduring legs
Walking briskly with a weight on your back feels very different from strolling without a backpack. It challenges your legs in a whole new way and will develop your muscular strength and endurance. Walking up and downhill is especially challenging, and as your heart rate soars, so too does the fatigue in your legs.
You can expect to feel rucking in your entire lower body, including your quadriceps, hamstrings, glutes, calves, and core.
It’s no coincidence that soldiers and long-distance hikers often have very well-develop legs. You can usually spot people who walk a lot by their well-developed (and often super-defined) calves.
An effective calorie burner
Several factors determine how many calories you’ll burn while rucking, including gender, age, speed, duration, and how much weight you are carrying. However, rucking could potentially burn as many calories as running. Walking with a weighted backpack will certainly burn more calories than walking without one.
As such, rucking can contribute to your weekly caloric expenditure and help you burn fat and lose weight. However, like all workouts, you’ll only lose weight if your diet is on-point.
Good for your posture and core
Walking is good for your posture. Firstly, it gets you up off your butt, onto your feet, and away from your keyboard or screen. Simply standing up straight can help fix your desk slouch and nerd neck.
Secondly, walking stretches and mobilizes your hips and lower back. This is also beneficial for your posture.
Finally, wearing a heavy backpack engages your deep core muscles. You must use your core to stop the pack from pulling you backward. A stronger core will also enhance your posture, as well as lowering your risk of back pain.
Accessible
You need very little equipment to start rucking. In fact, you probably have everything you need already (check out the next section for details). That means you can get started immediately and without having to buy any special equipment.
Rucking also requires no athletic skill, so it’s ideal for those with no sporting background.
As far as where to ruck, you can go anywhere you like. Put your backpack in your car and drive to the countryside or ruck around your neighborhood. You can ruck to and from work, ruck to the store to buy your groceries, or go rucking with your kids or dog – it’s a very convenient and accessible way to work out.
Remember, the best workout is the one that you can do frequently and that you enjoy. Rucking removes many of the barriers to regular exercise.
Low impact
While running is a popular cardio workout, it is not without risks. When you run, your feet hit the floor with a force equal to several times your body weight. All that impact can have an adverse effect on your feet, ankles, knees, hips, and lower back, plus all the associated muscles, tendons, and ligaments.
There is a reason that many athletic injuries are prefixed with the word running – such as runner’s knee and runner’s hip. Running-related injuries are very common.
In contrast, rucking is a low-impact activity, so despite the added weight, it puts far less stress on your joints. With a lower risk of injury, you are less likely to miss workouts because you are hurt.
Low-impact rucking is also an excellent workout for people who are overweight that would otherwise find running uncomfortable or risky.
Scalable
Rucking workouts can be modified to match your current fitness level. Start light and short, gradually increasing the weight and distance as you get fitter.
With this in mind, you can also ruck in a group of people with different abilities. For example, less fit individuals carry light packs, while the fitter members of the group carry heavier packs. With a little trial and error, everyone should be able to have a similar workout.
Sociable
Leading on from the point above, while there is nothing wrong with rucking alone, this workout is ideal for couples, families, and groups. You can ruck with your kids, your pets, your partner, or your friends.
If you enjoy group exercise classes but prefer to work out outdoors, rucking with friends could be perfect for you.
A functional workout
Functional workouts and exercises develop fitness that you can use outside of the gym. They prepare your body for the demands of daily life and sports.
For example, squats are very functional because the squat is one of the movements most people do many times each day. In contrast, machine leg curls are less functional because they aren’t an everyday movement.
Rucking is simply walking with weight, so it’s a very functional exercise. Humans have been doing it since they learned to stand on two legs.
Gear for Rucking
While rucking is a very low-tech, no-frills sort of workout, you still need a couple of things to do it.
A rucksack
The first thing you need to start rucking is a ruck, better known as a rucksack or backpack. Ideally, your ruck should be strong and sturdy, with a hip and chest strap to keep it secure on your back. The back panel and shoulder straps should be padded for comfort.
You don’t need a special rucking backpack, although such things are available. Rather, a standard hiking pack will suffice and is usually much cheaper.
Alternatively, you can wear a weighted vest. However, you’ll still need to find a way to carry water on your ruck, especially on longer workouts.
Weights
You can load your ruck with just about anything you have available. Small-denomination weight plates and dumbbells are a good option, as are tightly-sealed water bottles, bags of sand or gravel, rocks, books, and canned goods.
However, ensure that whatever you put on your ruck doesn’t poke you in the back. What started off as a mildly annoying pressure point can turn into a major pack rash when you start to get hot and sweaty. Wrap your weights in towels or old workout mats if you need extra padding.
You don’t need to buy specialist rucking shoes or military boots for your ruck workouts. However, your footwear needs to be supportive, cushioned, and comfortable. Trail running shoes are a good option, and walking shoes are another.
Regardless of what you choose, make sure your shoes don’t rub, as blisters can bring even the toughest soldier to their knees. This is not the time to wear new, untested shoes. Instead, stick with footwear you are familiar with and that you know are comfortable.
Appropriate clothing
The most important rule for rucking clothing is to dress for the elements. Wear layers when the weather is cold, and wear less on warm days to avoid overheating. Grab a wide-brimmed hat to protect your face from strong summer sunshine and warm gloves and a beanie in winter.
Remember, too, that the weather can change, and so too will your body temperature as your workout progresses. Make sure you can add or remove layers as conditions and your body temperature dictates.
And that’s all you really need to start rucking – a backpack, weights, shoes, and suitable clothes. That said, there are a couple of additional items that may enhance your workouts:
Water bottle – rucking is thirsty work. Wearing a rucksack means that heat cannot escape from your back, and your body temperate will probably increase more than usual. As a result, you’ll probably sweat more, which can lead to dehydration. Carry a water bottle and drink from it little and often to stay hydrated.
A smartwatch – handy for tracking steps, distance, and calories burned. Some can also be programmed with your rucking route.
Navigation app – downloading a navigation app to your phone means you can create and follow pre-planned routes. Navigation apps are an excellent alternative to a traditional map and compass. However, if you plan on rucking in wild country, you should also carry a map as phone batteries die, screens break, and apps crash.
Earbuds – rucking is a great way to unplug from technology and enjoy some time alone or with friends. However, if you prefer to work out to music or want to remain contactable during your ruck, earbuds will be invaluable. However, don’t turn the volume up too high, or you could fail to hear upcoming hazards, such as traffic.
First-aid kit – if you are rucking far from the maddening crowds, a first-aid kit is a must. While rucking is a very safe workout, you could still trip and fall, sprain an ankle, get snake-bit, get a blister, or otherwise get hurt. A first-aid kit means you can patch yourself up and get home safely.
Trekking poles – walking with trekking poles is very popular in Nordic counties. The poles are helpful for balance and extra traction on rough terrain and let you take some of the weight off your legs and put it on your arms. Using trekking poles turns a lower-body activity into a full-body workout.
How to Get Started with Rucking
While rucking is simple and accessible, it’s still possible to get it wrong and turn what should be an enjoyable workout into a painful nightmare. Follow these steps to ensure your first few rucking excursions go as smoothly as possible.
Pick your distance carefully
Walking with weight is much more challenging than walking while unencumbered. Short distances feel much further when you’re wearing a heavy pack. With that in mind, be conservative and keep your first few rucks relatively short. Choose distances you can cover comfortably in an hour or less, i.e., 2-4 miles.
While you’ll soon work up to rucking faster and further, not going too far too soon will make your first few outings much more enjoyable.
Be conservative with your ruck weight
While it might be tempting to load all the weight you can into your backpack, carrying too much weight too soon could put you off rucking for good. Heavy loads get heavier as you start to feel tired, and your shoulders and back probably aren’t used to being loaded down with a heavy pack.
So, start with no more than about 10% of your body weight. This will be enough to be challenging but not so heavy that you feel crushed under the weight of your backpack. If in doubt, use less weight rather than more. You can always increase the load on subsequent ruck outings if your pack isn’t heavy enough.
Start slow
While soldiers ruck at four miles an hour or faster, you don’t have to. In fact, you should start slow, feeling like you could go more quickly if needed. You can increase your speed as you get used to walking with a weight on your back. However, remember it’s the weight that makes rucking such an effective workout, and you don’t need to walk at top speed or break into a run for it to be effective.
Choose easy to moderate terrain
Rucking in wild countryside is an awesome workout, but uneven terrain and steep inclines can be too challenging for beginners. So, for your first few rucks, stick primarily to flat, easy paths and trials, saving the rough stuff for when you are more experienced.
Enjoy it!
Don’t turn your rucking workout into a race. Take your time, look around, open your ears, and enjoy your surroundings. Breathe deeply and easily, relax your shoulders and arms, and even try some moving meditations. Stay off your phone, and use your ruck as an opportunity to decompress.
Rucking Basics for Fitness and Fat Loss – FAQs
Do you have a question about rucking? No problem, because we’ve got the answers!
1. How fast should I walk when rucking?
There is no set speed for rucking. However, most people average between 3-4 miles per hour or 15-20 minutes per mile. Your rucking speed depends on the terrain, your fitness, how much weight you are carrying, and how far you plan on walking.
Adjust your speed so you are slightly out of breath but comfortable enough that you can maintain your pace for the duration of your ruck. However, if you cannot maintain three miles an hour, you may be carrying too much weight.
2. How far should I ruck?
Like rucking speed, distance is also dependent on numerous factors, including your fitness and the time you have available. If you are unsure how far to ruck, start with a couple of miles and increase gradually as you get used to the demands of the workout.
It’s usually best to under-commit and over-deliver, so you finish your workout feeling like you could have done more. This is a much better approach than a “death march” that you can only just complete and never want to repeat.
3. How often can I ruck?
While rucking is low impact, it will still take a toll on your muscles and joints, especially if you walk fast and with heavy loads. As such, you should probably do 3-5 rucking workouts per week.
While you could do more than this, e.g., every day, the accumulated stress could lead to aches, pains, and injuries.
So, you could do one “big” ruck per week, perhaps at the weekend, plus a couple of shorter rucks spread throughout your week. Experiment with different training frequencies to see what works best for you.
4. Do I need a specialist backpack or shoes for rucking?
While there are companies making and selling rucking-specific shoes and backpacks, you don’t need them for this style of training. In fact, all you really need is a hiking daypack and comfortable, supportive footwear, like your usual athletic shoes.
That said, if you plan on rucking over rugged terrain, a pair of hiking shoes may be beneficial.
So, while you can buy a specialist rucking pack and shoes, you don’t need them. If you are new to rucking, use the equipment you already have, and then upgrade if you make rucking part of your regular workouts.
5. Is rucking good for weight loss?
Like all types of exercise, rucking can help you lose weight when combined with a sensible, sustainable diet. It burns a similar number of calories as running. Still, the impact is less, so you may be able to do it longer and more often, making it potentially more effective for weight loss.
However, what makes rucking so great is how it requires no specialist equipment, and you can do it almost anywhere and anytime. The best workouts for weight loss are the most accessible and convenient, as you need to do them frequently and consistently for them to be effective.
Long story short? Yes, rucking is good for weight loss!
Closing Thoughts
Getting fit and losing weight often seem like complicated pursuits, but really, they don’t have to be. In fact, all you need to do is toss some weights in a backpack and go for a brisk walk. Eat a few more salads and a bit less junk food, and your body will start burning fat for fuel.
You see – not complicated at all!
That said, simple doesn’t mean easy, and working out and eating healthily are often incompatible with our modern, hectic lifestyles.
That’s why convenience and accessibility matter; the easier something is to do, the more likely you are to do it. Rucking is exceptionally simple yet extremely effective, providing a workout you can do almost anywhere and anytime.
So, if you are looking for an excuse-free workout, try rucking. It’s no better than any other type of training, but nor is it any worse. Instead, it’s just another tool you can use to lose weight and get fit.
References:
1 – Strasser B, Burtscher M. Survival of the fittest: VO2max, a key predictor of longevity? Front Biosci (Landmark Ed). 2018 Mar 1;23(8):1505-1516. doi: 10.2741/4657. PMID: 29293447. https://pubmed.ncbi.nlm.nih.gov/29293447/
Master the Art of Cluster Sets: Boost Your Workouts and Unlock Your True Potential!
The set is the basis of everything you do in the gym. It comprises a certain number of reps, after which you rest briefly before moving on to your next set. But, just as there’s more than one way to skin a cat, there are several ways to structure your sets. If your goal is to lift as heavy as possible and turn up the intensity, then you need to know about cluster sets.
Cluster sets are an advanced training technique, but there is some confusion surrounding them. Some people confuse them with rest-pause training, while others mix them up with drop sets. In this article, we’ll clear up the confusion as we explain exactly what cluster sets are, why they’re a good technique for increasing strength and muscle, and how you can program them into your routine.
What are Cluster Sets?
Cluster sets are like a series of mini-sets within a larger set. You do a certain number of reps, then rest for a few seconds before doing the next cluster of reps. Typically, a cluster set will consist of three or four of these mini-sets. Cluster sets are considered an inter-set form of training.
Cluster set training is popular among powerlifters and other strength athletes. There is a large body of research investigating its benefits to enhance strength and power. That research tells us that different forms of cluster training are more beneficial for different outcomes.
There are three primary reasons that you would include cluster set training in your routine:
Strength
Power
Hypertrophy
When it comes to power training, the goal is to develop explosiveness. You should use a reduced weight that is 40 to 65% of your one-rep max. The focus will be on completing three to five clean, explosive reps. You then rest for around 20 seconds before completing the same number of reps again. You will usually complete three of these many sets while focusing on maintaining excellent form and producing as much explosive power as possible.
Power training cluster sets aim to train for power rather than exhausting your muscle fibers. This type of training has also been shown to improve the neurological pathways between your muscles and brain.
Cluster sets for strength training should see you working with between 80 and 90% of your one-rep max. So you might take a weight that you can perform four reps on and do two reps. You then rest for around 30 seconds and then do two more. If you did this for a total of four mini-sets of two reps each, you would end up doing eight reps within that cluster set. That represents double the volume and a substantially increased amount of intensity compared to if you were to just do a traditional set of four reps.
When it comes to hypertrophy, cluster sets are an excellent intensity-enhancing tool. That is because it allows you to train with heavier weights than you could usually do to complete the set. It also increases your time under tension. But unlike traditional sets, where it’s usually only the last two or three reps that could be described as high threshold time under tension, with cluster sets, every rep is a high threshold time under tension rep.
Finally, cluster sets allow you to achieve muscle overload. For example, you might choose a weight with which you could normally do eight reps and perform a cluster set of six, four, and three-rep mini sets. That’s a total of 13 reps — five more than you previously would have done.
Cluster Set Research
The vast majority of the research into cluster sets focuses on strength and power training. This research highlights five key benefits of cluster set training.
Rep Quality
According to some research, cluster set training improves the technical precision of each rep within the cluster set. That makes sense because, unlike with straight-set training, there is no fatigue accumulation to impair performance on the last few reps. Doing a technically demanding exercise like the clean and jerk or snatch using the standard high rep approach can lead to form breakdown. However, when you’re only doing a couple of reps and then having a short rest, you are far more likely to maintain correct form. [1]
Greater Power Output
Research suggests cluster sets can result in greater power output on each rep than straight-set training. Again that’s because there is less accumulated fatigue going into each new rep. Greater power output means more explosiveness in sports like basketball, football, and powerlifting. [2]
Reduced Inter-Set Fatigue
Cluster set training, when done in power training and strength training style, will reduce the cumulative fatigue effect from set to set and exercise to exercise. This is beneficial when you want to move to a new exercise fresh and relatively unaffected from the previous exercise. That is what you want when you are training for power and strength. With hypertrophy training, of course, your goal is the opposite — you want to increasingly fatigue the muscle as the workout progresses. [3]
Power Endurance
A 2008 study showed that cluster set training could help develop power endurance very effectively. This type of muscular endurance is needed by cyclists, soccer players, and people who play racquet sports. [4]
Increased Strength and Power
Cluster sets have been shown to produce superior results than traditional straight sets in terms of power and strength gains. In a 2013 study, 22 men were assigned to either a cluster set or a traditional set training protocol. Each group followed a 12-week training program. At the end of the study, the cluster set group showed significantly greater improvement in the bench press, vertical jump, and squat. However, the two groups had no significant difference in lean mass gains. [5]
What a Hypertrophy Cluster Set Looks Like
When using cluster set training as part of your muscle-building routine, you should select a weight that allows you to perform eight reps if you were lifting in traditional set form. On the first set, perform six reps, even though you know you could do a couple more.
Now rest for exactly 20 seconds. During that rest period, put the weight down and let go of the bar.
On the next mini-set, leave one rep in the tank. So, if you know that you can get five reps, stop after the fourth rep. Rest for another 20 seconds, then go to failure, which will probably be around three or four reps.
You can also experiment with higher starting reps. So you might begin with the weight you can do for 12 reps. In this case, you perform ten reps, rest for 20 seconds, then do your next mini-set, stopping with one rep in reserve. In the final mini-set, you go to failure.
What Exercises Should You Use for Cluster Set Training?
The exercises you choose for cluster set training will depend on your objective. If you’re using it for power or strength training, compound exercises like squats, deadlifts, and bench presses are ideal. With this type of training, you’re using 50 to 65% of your one-rep max. That means your risk of injury due to muscular failure and form breakdown is relatively low.
However, when using cluster sets for hypertrophy training, your muscular fatigue goes through the roof. That increases the likelihood that you will fail on the last rep or two of the cluster set. You want to avoid that from happening when using maximum weights on compound movements like the squat or bench press. For that reason, you should select exercises that are relatively safe if you fail on a rep.
So, rather than doing a cluster set on squats when training quads, do it on the leg press. If you fail on the last rep of a leg press, you won’t injure yourself the way you could on a squat. Similarly, when training the chest, you are better off using dumbbells or a chest press machine than a barbell. All those options will allow you to bail out of a rep without ending up with 90% of your one-rep max crushing down on your rib cage.
What an Explosive Power Cluster Set Looks Like
When using cluster sets for explosive power development, you should reduce the weight to about 50-65% of your one-rep max. Compared to hypertrophy or strength training, your reps will be relatively high.
For example, if you were doing squats, you might choose a weight with which you can do 10 quality reps. Perform five clean reps, concentrating on an explosive drive out of the hole on each rep. Now re-rack the weight and rest for exactly 30 seconds. Now do another five reps. Complete for a total of three mini sets within the cluster set.
Perform three or four cluster sets as part of your power training program one or two times per week.
What an Explosive Power Cluster Set for Strength Looks Like
Cluster sets for strength training typically involve the use of heavier weights than for hypertrophy or power. Choose a weight that is between 80-90% of your one-rep max and keep each mini-set to 1-2 reps. Here’s what that might look like for deadlifts:
Load the bar with 85% of your one-rep max.
Perform two reps.
Rest for 30 seconds.
Do your second mini-set of two reps.
After another 30-second rest, complete your third and final mini-set of two reps.
Complete a total of three cluster sets to complete your deadlift workout. Your rest between cluster sets should be 3-5 minutes.
How To Program Cluster Sets into Your Routine
When training for muscle gain, you don’t want to do cluster sets at the beginning of your workout. That’s because they are so fatiguing that your performance on the rest of the workout will probably be compromised. You should add a cluster set on the third exercise for a body part. For example, if you are training your chest, you might begin with three or four sets of dumbbell bench presses, then go to the incline barbell bench press for four sets before moving to the Hammer Strength machine chest press. This is the exercise you should do a cluster set on. Make it the final set for that exercise.
So, if you are doing the Hammer Strength machine chest press, you might do two sets of 10 reps. The third and final set is going to be a cluster set. If you were doing a traditional set with the same weight you did on the previous set, you might be able to get eight reps. It is because you’re fatigued and can’t get to the 10 reps of the previous set. For the cluster set, though, you will pump out six reps. You then rest for exactly 20 seconds and do another four reps. After another 20-second recovery, you keep going to failure. That might be three or four reps, taking your total for the cluster set to 13 or 14 reps.
At this point of your workout, your chest muscle fibers will be on fire. However, you may choose to do a final exercise. This will likely be an isolation move like dumbbell flyes or the pec dec. If you can handle it, do a final cluster set on the last set of that exercise to max out the intensity of your chest workout.
So, as you can see from the example, just one or two cluster sets per workout are all you need. This is an extremely intense form of training that places exceptionally heavy demands on your muscle fibers. If you overuse the technique, you will overtax the muscle and inhibit your ability to recover fully between workouts.
Who Should Use Cluster Sets?
Cluster set training is not designed for beginners. If you are still within your first two years of consistently working out, you should stick with traditional sets. They will give you all the muscle stimulation you need for growth. Then, once you’ve been training for a couple of years, have built your strength base, and are able to develop the mind-muscle connection that you need to know how many reps you’ve got left in the tank, then you can start experimenting with cluster sets.
The more advanced you become, the more beneficial cluster sets will be for you. The longer you’ve been training, the harder it will be to keep making strength and muscle gains. So an advanced technique like this will help you to push the envelope.
FAQs
Are cluster sets the same thing as rest-pause training?
Though cluster sets and rest-pause training are very similar, the key difference is that cluster sets are pre-programmed. At the outset, you know how many reps to do in all but the last mini-set (which is to failure). You also know how long your rest between each mini-set will be. When it comes to rest-pause training, though, you do reps to failure, then rest for just long enough to allow you to pump out another 2 or 3 reps.
How do cluster sets differ from drop sets?
Drop sets and cluster sets are both an extended set form of training. With drop sets, though, you start with a weight that will allow you to perform 6-8 reps. You then immediately decrease the weight slightly and pump out another few reps. You continue doing this for further drops until you reach muscle failure.
In contrast, cluster sets involve using the same weight for each of the mini sets that make up the cluster set.
Are cluster sets effective for building muscle?
Yes, cluster sets are an effective muscle-building strategy. It allows you to increase your training volume and time under tension while pushing a muscle to maximum fiber stimulation. This advanced technique can help you break through a muscle-building plateau and continue making progress.
How are cluster sets written on an exercise program?
Cluster sets can appear a bit like an algebra equation when you first see them. Here’s what they look like:
1(4 x 4) -20s w/ a 6RM
This means you will do one cluster set consisting of four mini-sets of four reps. Your rest between each mini-set will be 20 seconds. You will choose a weight that you can do six reps with.
Wrap Up
Cluster sets are a safe, effective way to maximally stimulate your muscle fibers for muscle gain. They are also great for increasing strength and power with load and rep modifications. This is a tool to be used in a careful, targeted manner. If you aim to build muscle, you don’t have to do more than one or two cluster sets in your workout to achieve results. Program them towards the end of the workout, during the third or fourth exercise, for maximum benefit.
References
Haff, Guy & Hobbs, Ryan & Haff, Erin & Sands, William & Pierce, Kyle & Stone, Michael. (2008). Cluster Training: A Novel Method for Introducing Training Program Variation. Strength & Conditioning Journal. 30. 67-76. 10.1519/SSC.0b013e31816383e1.
Lawton TW, Cronin JB, Lindsell RP. Effect of interrepetition rest intervals on weight training repetition power output. J Strength Cond Res. 2006 Feb;20(1):172-6. doi: 10.1519/R-13893.1. PMID: 16503678.
Lawton, Trent & Cronin, John & Lindsell, Rod. (2006). Effect of Interrepetition Rest Intervals on Weight Training Repetition Power Output. Journal of strength and conditioning research / National Strength & Conditioning Association. 20. 172-6. 10.1519/R-13893.1.
Haff, Guy & Burgess, SJ & Stone, Michael. (2008). Cluster training: theoretical and practical applications for the strength and conditioning professional. Prof. Strength and Cond.. 12. 12-17.
Oliver JM, Jagim AR, Sanchez AC, Mardock MA, Kelly KA, Meredith HJ, Smith GL, Greenwood M, Parker JL, Riechman SE, Fluckey JD, Crouse SF, Kreider RB. Greater gains in strength and power with intra set rest intervals in hypertrophic training. J Strength Cond Res. 2013 Nov;27(11):3116-31. doi: 10.1519/JSC.0b013e3182891672. PMID: 23736782.
Cite this page: Theunissen, S. (2023) ‘Master the Art of Cluster Sets: Boost Your Workouts and Unlock Your True Potential!’, Fitness Volt. Available at: https://fitnessvolt.com/cluster-sets/ (Accessed: 5 May 2023).
Upper Body Cable Workout for Functional Strength and Mass
Cable machines are great! They’re safe, effective, and versatile, which is why most gyms have several cable stations.
And yet, despite their obvious advantages and benefits, a lot of lifters only use cable exercises as finishers or as an afterthought. Instead, they build their workouts around compound free-weight exercises like barbell squats, bench presses, deadlifts, and overhead presses.
While there is nothing wrong with heavy compound free-weight exercises, you can have too much of a good thing. Do the same movements and the same workout over and over and eventually it will stop producing results.
So, if you are stuck in a training rut or just want to try something new, take our upper body cable workout for a spin. Not only will it increase your muscle mass, but it will also improve functionality, so you’ll look AND perform better.
Cable Training Advantages and Benefits
Before we reveal our upper body cable workout, let’s take a look at what makes cable training so darn effective!
The advantages and benefits of cable training include the following:
Target your muscles more precisely
Most freeweight exercises spread their effect across several muscle groups. While this is a great way to overload multiple groups of muscles, it’s less effective for targeting specific body parts.
Cables allow you to work your muscles more precisely, so you can develop localized hypertrophy and sculpt a more aesthetically pleasing physique.
A safer workout
Exercises like freeweight bench presses and squats can be risky, especially when training to failure. A missed rep can result in serious injury, and getting pinned under a heavy bar can even be fatal.
There is no such risk with cable exercises, and a failed rep should result in nothing more dangerous than a loud but harmless crash. This means that cable exercises are ideal for training to failure.
Perfect for drop sets
Most cable machines have selectorized weight stacks, making them ideal for muscle-building, pump-inducing drop sets. Do your chosen exercise to failure, reduce (or drop) the weight by 10-20%, and then rep out again. Repeat for 2-4 drops.
This popular bodybuilding strategy is an excellent way to take your muscles beyond failure, providing an increased stimulus for muscle growth.
A more joint-friendly workout
Compared to many freeweight exercises, cable machines are much easier on your joints. When you lift heavy barbells and dumbbells, the ends of your bones are often pressed together, resulting in a lot of compressive force.
This does not tend to happen so much with the same exercises performed using cables. As such, cable workouts are often more joint-friendly than some freeweight workouts.
More consistent muscle tension
Because you aren’t working directly against gravity, cable exercises tend to involve more consistent muscle tension than their freeweight counterparts. For example, when you do dumbbell flies, muscle tension peaks when your arms are extended but then decreases as you bring the weights over your chest.
In contrast, doing cable flies keep your muscles loaded through the entire range of motion, which may make them more effective for hypertrophy.
Change angles quickly and easily
When it comes to building muscle mass, bodybuilders know that angles matter. They adjust their limbs to hit specific parts of the muscles they want to develop, e.g., incline presses for the upper chest or wide-grip pulldowns to work their upper lats.
Unlike many freeweight exercises, changing the angle of your limbs during cable workouts is very easy. You can often do this mid-set simply by pushing or pulling in a slightly different direction.
All of this saves you from having to use angled benches, which is the norm when training with freeweights.
A more functional workout
Most cable exercises are performed while standing, which makes them more functional than many of the freeweight equivalents. For example, when was the last time you had to lay on your back and press a heavy weight upward? The barbell bench press is undeniably a good exercise. Still, it won’t necessarily improve your ability to push an opponent in football or increase the power of your throws or punches.
Cable exercises improve functional strength, which will enhance your ability to perform movements and activities outside of the gym. Cable exercises are especially useful for athletes, regardless of your chosen sport.
Upper Body Cable Workout for Functional Strength and Mass
This cable workout is designed to build upper body muscle while enhancing functionality. As such, it’s ideal for exercisers training for improved aesthetics who also care about their athletic performance.
Do this program 1-2 times per week in conjunction with a couple of lower-body workouts. After all, friends don’t let friends skip leg day!
But, before you begin, prepare your muscles and joints by warming up thoroughly. Begin with 5-10 minutes of progressive cardio followed by a few minutes of dynamic mobility and flexibility training for the body parts you’re about to train.
All set? Then let’s go!
Exercise
Sets
Reps
Recovery
1
Cable crossover
3-4
12-20
60-90 seconds
2
Supine cable incline chest press
3-4
12-20
60-90 seconds
3
Straight arm pulldown
3-4
12-20
60-90 seconds
4
Cable Y pulldown
3-4
12-20
60-90 seconds
5
Cable lateral raise
3-4
12-20
60-90 seconds
6
Cable Cuban press
3-4
12-20
60-90 seconds
7a
Cable Bayesian curl
2-3
12-20
60-90 seconds
7a
Cable overhead triceps extension
8a
Cable rope curl
2-3
12-20
60-90 seconds
8b
Cable rope pushdown
Exercises 7a and 7b and 8a and 8b are to be performed as supersets. Do the first exercise (a) and immediately do the second (b). Rest for the prescribed time and then repeat the pairing. Use the same pattern for the second superset.
Exercise Instructions
There are two ways to do most exercises – the right way and the wrong way. The right way keeps the tension on your workout muscles and away from your joints. In contrast, the wrong way makes your workout less effective and more likely to cause injury.
Use these step-by-step guidelines to ensure that you perform each exercise as correctly as possible. If any of the exercises are unfamiliar to you, do a few light sets to get a feel for the movement, and only increase the load when you’ve got your technique dialed in.
1. Cable crossover
Your first cable upper body exercise is a classic! Cable crossovers work all three pectoral heads, emphasizing the costal or lower head. It’s also an excellent exercise for isolating and firing up your chest before moving on to another chest exercise.
Steps:
Attach D-shaped handles to the high pulleys on a cable crossover machine.
Hold a handle in each hand and stand in the middle of the two weight stacks.
Adopt a staggered stance and stand with your arms stretched out to the side, hands about shoulder level.
With your elbows slightly bent but rigid, sweep your arms forward and down so your hands meet in front of your hips.
Slowly raise your arms, get a mild stretch in your chest, and repeat.
Muscles targeted:
Primary: Pectoralis major.
Secondary: Anterior deltoids.
Benefits:
A very shoulder-friendly chest exercise.
An effective way to target the lower/inner pecs.
A great way to prep your pecs for subsequent chest exercises.
Tips:
Keep your core braced and your torso upright to avoid turning this move into a pressing exercise.
Pause with your pecs contracted for 1-2 seconds at the midpoint of each rep to maximize muscle engagement.
For variety, you can also do this exercise with horizontal arms or moving from low to high.
2. Supine cable incline chest press
Supine cable incline chest presses are a uniquely effective upper and inner chest exercise. They feel very different from doing incline dumbbell presses, which is the nearest freeweight equivalent. However, make no mistake, this is a bonafide pec-builder that’s hard to beat!
Steps:
Place an incline bench in the center of a cable crossover machine. Adjust the backrest to around 30 degrees.
Attach D-shaped handles to the low pulleys.
Sit on the bench and hold a handle in each hand. Lie back and pull the handles into your shoulders. Rotate your wrists so your palms face down your body.
Press your hands up and together so they meet above your chest. Pause for 1-2 seconds.
Return your hands to your shoulders, stretch your pecs, and continue for the prescribed reps.
Muscles targeted:
Primary: Pectoralis major, anterior deltoids.
Secondary: Triceps.
Benefits:
A very effective upper/inner chest exercise.
Keeps your muscles under near-constant tension.
Very safe, as no bar or weights can drop on your chest.
Tips:
Adjust the angle of your bench to see what feels and works best for you.
You can also do this exercise with a neutral or hands facing inward grip.
Push your hands inward as much as upward up to maximally engage your chest.
3. Straight arm pulldown
Straight arm pulldowns are one of a small handful of exercises that isolate your lats. That means they don’t involve your biceps, and movement only occurs at one joint. Like cable crossovers, this exercise provides a great way to wake up the target muscles before moving on to your next back movement.
Steps:
Attach a straight bar to a high cable machine.
Grab the handle with an overhand, shoulder-width grip.
Brace your abs and set your shoulders down and back.
With your elbows slightly bent but rigid, push the bar down to your upper thighs. Flex your lats at the bottom of each rep.
Raise your arms, feel the stretch in your lats, and repeat.
Muscles targeted:
Primary: Latissimus dorsi, triceps.
Secondary: Rectus abdominis.
Benefits:
An excellent preparatory exercise for the lats.
An effective way to target the long head of the triceps.
A great move for building a stronger mind-muscle connection with your lats.
Tips:
Drive your elbows back and down to maximize lat engagement.
You can also do this exercise with a rope handle.
Do this exercise while kneeling to make the movement stricter and more demanding.
4. Cable Y pulldown
Most lat pulldown variations involve pulling your arms more-or-less straight down. This unique variation is more of a pull-in than a pulldown, hitting your lats from a very unusual angle. This exercise is guaranteed to give you are wider upper back.
Steps:
Attach D-shaped handles to the high pulleys of a cable crossover machine.
Grip a handle in each hand and kneel in the middle of the pulleys, arms raised to make a Y-shape.
Bend your arms and pull your elbows down and into your sides, squeezing your shoulders down and back.
Reach up and out and repeat.
Muscles targeted:
Primary: latissimus dorsi, biceps.
Secondary: Trapezius, rhomboids.
Benefits:
An effective alternative to traditional lat pulldowns.
A unique lat exercise that will develop your lat width.
A great way to train your lats unilaterally.
Tips:
Kneel on a foam pad or folded mat for comfort.
Lead with your elbows and keep your wrists straight to fully engage your lats.
Think about tucking your elbows into your ribs to make this exercise as effective as possible.
5. Cable lateral raise
Cable lateral raises are a much better exercise than the same move done with dumbbells. With regular dumbbell lateral raises, all the tension comes on at the end of the movement, and the start is almost too easy to have much of an effect. Using cables means your muscles are under tension from start to finish, making this a far superior exercise.
Steps:
Attach D-shaped handles to the low pulleys of a cable crossover machine.
Hold the left handle in your right hand and the right handle in your left hand so the cables cross in front of your hips.
Stand in the center of the pulleys. Bend your arms slightly, but then keep them rigid. Brace your core and set your shoulders down and back.
Raise your arms up and out so they’re parallel to the floor.
Lower your arms back to your sides and repeat.
Muscles targeted:
Primary: Medial deltoids, upper trapezius.
Secondary: N/A.
Benefits:
A very effective exercise for the medial or side deltoids.
Keeps your shoulders under near-constant tension.
A perfect exercise for intensity-boosting drop sets.
Tips:
Lead with your elbows (and not your hands) to maximize deltoid engagement.
Keep your shoulders down and back to avoid overusing your upper traps.
You can also do this exercise with a single cable, like this:
6. Cable Cuban press
The Cuban press is beloved by weightlifters, bodybuilders, and functional exercisers. It’s one of a few exercises that manages to work all three deltoid heads at once. It’s also a revered pre/rehab exercise. So, better looking, more muscular, healthier shoulders? We’re in!
Steps:
Attach your D-shaped handles to a low cable machine. Hold a handle in each hand and step back to tension the cables.
Brace your core and set your shoulders down and back.
Bend your elbows and row the handles up to your lower chest.
Next, rotate your forearms forward and up to vertical.
Press the handles up and overhead.
Reverse the movement and then repeat.
Muscles targeted:
Primary: Deltoids, trapezius, rhomboids, rotator cuff.
Secondary: Biceps, triceps.
Benefits:
A total deltoid exercise.
Good for developing shoulder mobility and stability.
An all-in-one solution for bigger, stronger, healthier shoulders.
Tips:
You can also do this exercise with a single handle/bar.
Go light and focus on using a controlled, smooth movement. This is not an exercise for heavy weights!
Skip the overhead press is you want to emphasize your rotator cuff.
7a. Cable Bayesian curl
Bayesian curls work your biceps like incline dumbbell curls. They start with your shoulder in an extended position, so your biceps are stretched. This provides an excellent workout for the long head of your biceps, which gives your biceps their peak.
Steps:
Attach a D-handle to a low pulley machine.
Grab the handle and adopt a split stance with your back to the weight stack. Extend your arm behind you and brace your core.
Bend your elbow and curl the handle forward and up to your shoulder.
Extend your arm, getting a good mid-rep biceps stretch.
Continue for the prescribed number of reps.
Do the same number of reps on each side.
Muscles targeted:
Primary: Biceps.
Secondary: Brachialis, brachioradialis.
Benefits:
One of the best biceps peaking exercises around.
Keeps your muscles under more constant tension than incline dumbbell curls.
Ideal for sleeve-splitting pump-inducing drop sets.
Tips:
Push your arm forward at the top of each rep to fully engage your biceps.
Keep your wrists straight and hips and shoulders squared and level throughout.
You can also do this exercise with a hammer or neutral grip.
7b. Cable overhead triceps extension
If you want bigger arms, this exercise needs to be part of your workouts. By raising your arms overhead, you put the long head of your triceps into a stretched position, forcing them to work harder. This ensures all three triceps heads get a great workout, maximizing muscle growth and size.
Steps:
Attach a rope handle to a low pulley machine.
Grab the handles and straighten your arms above your head so the cable is behind you.
Pull your upper arms into the side of your head, brace your core, and set your shoulders down and back.
Bend your elbows and lower your hands behind your head. Get a good stretch in your triceps.
Extend your arms and repeat.
Muscles targeted:
Primary: Triceps.
Secondary: N/A.
Benefits:
A proven triceps builder.
One of the best exercises for targeting the long head of the triceps.
An effective shoulder and thoracic spine mobilizer.
Tips:
Do this exercise while kneeling or sitting if preferred.
You can also do this exercise with a straight or EZ bar.
Keep your chest up and shoulders back and down to make this exercise as safe and effective as possible. Try not to lean back, as doing so could cause injury.
8a. Cable rope curl
Dumbbell hammer curls are excellent for building thicker biceps and more domineering forearms. However, like so many dumbbell exercises, the tension doesn’t really kick in until the midpoint of each rep. Cable rope curls work the exact same muscles, but there is tension from the very start of each rep.
Steps:
Attach a rope handle to a low pulley machine. Hold one end of the rope in each hand and stand with your arms straight, core braced, and shoulders back and down.
Keeping your upper arms close to your sides, bend your elbows and curl your hands up to your shoulders. Keep your hands neutral, i.e., palms facing inward.
Extend your arms, pause, and repeat.
Muscles targeted:
Primary: Biceps.
Secondary: Brachialis, brachioradialis.
Benefits:
A better exercise than dumbbell hammer curls.
A total biceps and forearm exercise.
More elbow-friendly than straight bar curls.
Tips:
Bend your knees slightly for balance and stability.
Keep your wrists straight throughout.
Do not use your legs or back to help you swing the weight up, as doing so takes tension away from the target muscles.
8b. Cable rope pushdown
Triceps pushdowns are one of the most popular triceps exercises around. However, while the straight bar version is relatively effective, using a rope handle makes it even more do. That’s because the neutral grip afforded by the rope handle increases triceps long-head engagement, which can add a lot to your upper arm size.
Steps:
Attach a rope handle to a high pulley. Grab one end in each hand and pull your upper arms down to your sides. Brace your core and set your shoulders down and back.
Extend your arms and press your hands down to the outside of your thighs. Spread your hands apart to maximize triceps engagement.
Bend your arms and repeat.
Muscles targeted:
Primary: Triceps.
Secondary: N/A.
Benefits:
Targets the all-important long head of the triceps.
Very elbow and wrist-friendly.
An excellent exercise to superset with cable rope curls.
Tips:
Bend your elbows as far as possible without moving your arms away from your sides. There is no need to stop at 90 degrees.
Keep your legs and torso stationary to avoid turning this into a decline chest press exercise.
Use a towel instead of a rope handle to increase forearm engagement, like this:
Upper Body Cable Workout FAQ
Do you have a question about this workout or cable training in general? No sweat because we’ve got the answers you seek!
1. Is this workout for beginner, intermediate, or advanced exercisers?
The great thing about strength training is that people with vastly different fitness levels can often do the same workout. Beginners can use lighter loads and do fewer sets, while more experienced exercisers can load up the weights and do more sets. However, the exercises can remain unchanged.
So, with that in mind, this workout is suitable for all levels, but it’s probably best for beginners and intermediates. More advanced exercisers may find that doing two exercises per body part is not enough volume to build muscle and get stronger.
2. Is this a cutting or bulking workout?
Cutting and bulking have more to do with your diet than your workout. Cutting involves reducing your food intake to create a calorie deficit. This forces your body to burn more fat for fuel so that you get leaner and more defined.
In contrast, bulking involves eating more and creating a calorie surplus. This gives you more energy for training and promotes muscle growth and weight gain.
Providing you train hard enough, it doesn’t matter that much what workout you follow for cutting and bulking. So long as your diet is dialed in, you should be successful.
There ARE bulking and cutting workouts you can follow, but in reality, it’s more a question of diet.
3. Why do higher reps for cable exercises?
Most cable exercises do not lend themselves to heavy weights and low reps. Because many of the exercises are performed standing, using big loads makes it much harder to maintain good posture and even remain on your feet.
Use a massive weight with, e.g., cable crossovers, and you’ll probably end up moving backward instead of pushing the weight forward.
Using moderate weights and medium to high reps provides the best opportunity to stimulate your muscles while using the best possible form. While this training approach won’t build your maximal strength, it can be effective for hypertrophy, provided you take each set within a couple of reps of failure (1).
4. Can I change any of the exercises?
Feel free to change the exercises providing you choose movements that work the same muscles. For example, doing cable skull crushers instead of cable rope pushdowns is OK, while doing cable reverse curls instead of cable crossovers is not.
Changing exercise is an excellent way to start learning how to write your own workouts, and that’s something every exerciser should be able to do.
5. How long should I follow this program?
Even the best workouts start to lose their potency after 6-8 weeks. Because of something called the repeated bout effect, your muscles get used to the exercises in your program and become less responsive to them.
Avoid training plateaus by changing your workout whenever you feel your progress starting to stall. But, don’t change your workout so often that it doesn’t get a chance to work, e.g., every other week.
However, you can prolong the life of a program by a) increasing the weights week by week, b) using different set and rep schemes, and c) making minor changes to things like the exercise selection and order.
That said, it would be a mistake to keep on doing the same workout once it’s stopped working, as all you’ll do is maintain your current fitness rather than increase it.
More Cable Exercises:
Closing Thoughts
Cable exercises are effective, functional, joint-friendly, and safe. And while there is nothing wrong with lifting heavy barbells and dumbbells, that doesn’t mean they’re the only way to build muscle and develop a high level of performance and conditioning.
If you are banged up or just bored of heavy bench presses and bent-over rows, give our upper-body cable workout a try. Do it 1-2 times a week for the next 6-8 weeks, and the results will speak for themselves.
References:
Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. https://pubmed.ncbi.nlm.nih.gov/29564973/