The Ultimate Gym Workouts for Women

Jun 11th, 2024 - 8 mins

Quality gym workouts for women who want to change their physique and/or build their physical strength can be difficult to come by.

But that ends here; because Lipstick Lifters have the ultimate supply of gym workouts for you to use. Better yet, you can sample them for free.

All of our gym workouts are delivered through our Members Zone portal. It’s 100% free to sign up, just create your account, verify your email address and get access to the following gym workouts with video demonstrations of each exercise.

Gym Workouts For Women Contents

Free Gym Workouts Available Now In Members Zone

How Lipstick Lifters Gym Workouts Benefit Women
Gym Workouts Vs At Home Workouts
Key Components of a Quality Gym Workout
Building Physical Strength with Gym Workouts
Gym Workouts For Changing Your Physique
Lifting Heavy For You Weights
Lipstick Lifters' Gym Workout Plans
Over 5000 Fiercely Gym Independent Women And Counting
Ladies, Let This Be The Last Time You Search The Internet For Gym Workouts
Gym Workouts FAQs

Free Gym Workouts Available Now In Members Zone

Warm Up Plans

1 x Circuit Plan

1 x HIIT Plan

1 x No Equipment Plan

Workout Plans

1 x Back, Shoulders & Triceps Workout Plan

1 x Boobs & Biceps Workout Plan

1 x Bum & Thighs Workout Plan

1 x Legs Workout Plan

Finisher Plans

1 x Abs & Core Finisher Plan

1 x Cardio Finisher Plan

1 x Legs Finisher Plan

1 x Upper Body Finisher Plan

If you’re a little confused by the above, don’t worry, we will show you how to bring it all together.

Create your free account and get access to the above gym workouts now >>>

How Lipstick Lifters Gym Workouts Benefit Women

Working out in a well equipped gym is essential for female weightlifters. Unless you have access to some heavy duty equipment in your home gym you’re not likely to reap the rewards of any good gym workout.

Weightlifting doesn’t just help make you stronger, build muscle, burn fat and improve your overall physical fitness. Regular weightlifters will also preach the mental health benefits, stress reduction and confidence boost that comes with this empowering sport.

Long term, you will also increase your bone density, and overall metabolic health.

Gym Workouts Vs At Home Workouts

At home workouts get a lot of public attention, because they appear easy and convenient. The trouble is, they rarely reap sustainable results

Put bluntly; workouts at home may sound appealing, but without a gym, you will limit your growth potential. Unless of course, you have a fully equipped gym in your home. But let’s face it; most people don’t.

The reason you need a gym is because there is only so far you can come with body weight alone. Even if you do add a few dumbbells and bands, you’re still limiting yourself.

The fact is, you need the heavy weights and equipment that the gym has to offer. Without that, our gym workouts will be of no use to you.

Key Components of a Quality Gym Workout

The best gym workouts are strategically structured to reap the fastest possible results. A lot goes into that and the following needs to be considered:

Muscle Group Rotation

How you will split your training across the week by muscle group. You can learn more about muscle group rotation in this article.

Types Of Exercises

A quality gym workout will consist of a range of compound, isolation, cable and machine exercises. There is more information about that on our main workout plans page here.

Exercise Order

The order in which you perform your gym workouts is also a crucial factor that needs to be considered. You should start with the exercises that use the most weight and expend the most energy (after a warm up of course). Again, there is detailed information about this on our main workout plans page here.

Reps & Sets

How many reps and sets you perform is a crucial consideration, there are a range of methods that reap different outcomes. This is part of what we teach women in our Members Zone portal. There’s a lot to consider which goes beyond the scope of this article.

The important thing to be aware of is that there are optimal rep/set methods depending on whether your goal is to build strength, add mass or lose body fat. Once you understand that, you will be in a better position to build your own gym workouts.

The Individual Exercise

Yes, you need to consider all the way down to the granular detail of the individual exercise. You should perform every single rep with intention to ensure you are using correct form and engaging the intended muscle groups.

Again, we teach more about this in our Members Zone portal.

Building Physical Strength with Gym Workouts

Regardless of your desired outcome, we always recommend that you start with focusing your gym workouts on building physical strength. The reason for this is because physical strength is your baseline, everything else comes after.

What that means is; when you build muscle it’s because you’re physically stronger and when you boost your metabolism preparing it for fat loss, it happens as a result of you being physically stronger.

So focus your gym workouts on getting physically stronger, everything else will come with experience.

Gym Workouts For Changing Your Physique

If you want to change your physique with gym workouts you should know that this is achieved by changing your body composition. Ultimately you are building more lean muscle and burning body fat so that your body weight consists of a more optimal percentage of muscle/fat ratio.

Lifting Heavy For You Weights

It’s not uncommon for women to ask how much weight they should be lifting in their gym workouts, and there is no single answer to this question. It depends on you.

That’s why we say you should be lifting “heavy for you” weights, and the way to determine what is heavy for you is to try out an exercise and see how much weight you can manage to work through 10 good clean reps. Then see if you can increase it slightly so that you begin to struggle around the 8th rep of the 10 rep set. Now you are in “heavy for you” territory.

Woman-in-Green

Lipstick Lifters' Gym Workout Plans

The free gym workout outlined above is enough to see you through the next 12 weeks, after that you need to switch things up, you cannot use the same workout for too long, you’ll end up in a plateau. Remember, you need to create your free Members Zone account to get the full workouts and video demonstrations of each exercise. Plans also include beginner & intermediate rep/set ranges.

Learn as you lift

As you work through the free plans in our Members Zone portal, pay attention to how the workout is structured, you will use this method in order to build your own gym workout plans in the future.

Lipstick Lifters has everything you need to become completely gym independent, meaning you’ll be able to use our portal to build your own gym workout plans and then as you gain more experience, you’ll be able to build your own gym plans from scratch. You can learn more about that here.

Naturally this comes with a learning curve, and that’s exactly what we teach here at Lipstick Lifters. Once you create your free account, you’ll get instant access to our workout plans and you’ll be added to our mailing list where we will send you a free gym independence guide and regular emails with valuable information that will support your long term gym goals.

If you’re completely new to weightlifting, see; The Ultimate Guide To Weightlifting For Beginners

Over 5000 Fiercely Gym Independent Women And Counting

Lipstick Lifters has helped over 5000 women worldwide become completely gym independent. From everyday weightlifters, to bodybuilders and powerlifters.

We can help you too. There is a ton of valuable and free content on our website.

Want more workout plans? See here!

Want weightlifting exercise ideas? See here!

Want detailed and valuable weightlifting related content? See here!

Need to calculate macros, BMR, TDEE, your one rep max, or your reverse diet calories? See our free calculators here!

Looking for fresh gym gear so you can look your best? See here!

Ladies, Let This Be The Last Time You Search The Internet For Gym Workouts

Seriously, no matter where you are now, it is 100% possible for you to be completely gym independent.

Yes there is a learning curve, but why not learn as you lift?

The fundamentals of weightlifting don’t change, once you understand those fundamentals, you’ll already be half way there, everything else comes with experience.

Gym Workouts FAQs

What makes a gym workout effective for women?

By far, the most important thing is to show up, that’s step one. Beyond showing up to the gym you need to make sure you have a good workout to get on with. We mentioned above the various elements that bring together a good gym workout, you can also learn more on our main workout plans page.

How many gym workouts per week?

We suggest that you aim for 3-4 gym sessions per week, allowing for rest and recovery days to support muscle growth and prevent injury. With that said, if you can do more, great, just don’t train 7 days a week, allow yourself at least one day off.

If you can only manage 1-2 gym workouts per week, that’s valid too. Whatever you can fit in is worth doing.

Can beginners follow Lipstick Lifters gym workout plans?

Absolutely, we have workout plans for women of all fitness levels. There are both beginner and intermediate rep/set ranges offered on our main workout plans. We also have a selection for workout packs and pre-built plans to suit all levels.

What equipment is necessary for these gym workouts?

You will need access to a fully equipped gym, we do have some members with well equipped home gyms, in this instance we are able to support with swapping out exercises. But unless you have a good sized home gym, you will need an actual gym membership to make the most out of these plans.

How do I track my progress with these workout plans?

We recommend that you keep a written record of the weight you are lifting with each exercise, provided you are seeing that number increase, you can be sure that you are making good progress.