Why Leg Workouts Are Essential for Women
As mentioned above, leg workouts for women are an ideal way to lean on the natural strength that most women have in their lower body. Your legs are the home of some of your largest muscle groups, those being the quads and hamstrings, and as often naturally featured in a leg workout plan; your glutes, which happen to be the largest muscle group in the human body.
Strong Legs, Stronger You – The Benefits of Leg Training
Leg workouts aren’t just about a woman’s aesthetics—they’re about building real strength, improving overall fitness, and enhancing your daily life.
Here’s why a good leg workout plan is a game-changer:
Boosts Strength & Athletic Performance
Again, your legs contain some of the largest muscle groups in your body—quads, hamstrings, glutes, and calves. Training them properly increases lower body power, making everyday movements like walking, climbing stairs, and lifting objects easier. Whether you’re hitting a new max in the gym or just carrying groceries, strong legs support it all.
Burns More Fat & Increases Metabolism
Leg workouts contain some of the most demanding exercises, which means they can burn serious energy both during the workout and after as you’re recovering. Since having bigger muscles requires your body to use more energy simply existing, training your legs helps to boost your metabolism, which in turn keeps you burning fat long after you’ve left the gym.
Builds a Balanced, Symmetrical Physique
For a well balanced and symmetrical physique it’s important to train all muscle groups. Many women favour leg workouts because it’s where they feel most powerful, but don’t neglect other muscle groups either.
Enhances Stability & Injury Prevention
Weak legs can lead to poor movement mechanics, increasing the risk of knee, hip, and lower back injuries. A well-structured leg workout strengthens stabilising muscles, ligaments and tendons, which improves joint health, reducing injury risks in both your workouts and your daily activities.
For the younger readers, this may not seem so important, but keep in mind that as we age, good strength and stability are crucial for keeping us active and injury free later in life.
Empowers You with Functional Strength
Leg strength is essential in the vast majority of sporting activities and everyday life. Training your lower body gives you a solid foundation to perform better in any physical activity, making you stronger, more confident, and independent on your fitness journey.
What Makes The Best Leg Workout Plans for Women
Ultimately the best leg workout plan for you is the one that you will stick with long enough to reap the benefits. With that said, there are still ideal ways to approach your leg workout depending on your level.
Leg Workout Plans For Beginners – Build a Strong Foundation
When you first start training legs, try not to overcomplicate it, your goal in the beginning is to build a strong foundation that you will continue to build on over time. Focus on key compound exercises like squats, deadlifts and lunges. You can work in other isolation leg exercises as you progress.
Intermediate Leg Workout Plan – Strength & Sculpting
As you enter the more intermediate phase of your leg workout plans you should start to prioritise boosting strength and focusing on sculpting all of the leg muscles if you have an aesthetic goal. You can do this by sticking with your key compound exercises from the beginner phase, but developing them in terms of the weight you’re lifting and how you’re performing your reps and sets. You should also start to work in other compound and isolation leg exercises.
Advanced Leg Workout Plan – Power & Muscle Growth
On an advanced level your leg workout plans are moving into even more power and muscle growth. Now is the time to introduce different training methods and systems to keep your leg workouts challenging.
The Method Behind Our Leg Workout Plans
Constructing a good leg workout plan is so much more than simply combining a selection of leg exercises. You first need to consider your entire weekly workout rotation, and then with each workout plan you should consider exercise order, how you will perform your reps and sets, as well as how you will perform the exercise itself. For example; a common start point is to focus on the concentric part of the exercise, but there is a lot to be said for occasionally focusing on the eccentric part of the exercise for long term muscle development.
Our leg workout plans have been built in such a way that prioritises the bigger compound exercises which use the most muscle groups and expend the most energy. This ensures that you’re leveraging the energy that you have at the start of the workout and then working your way down to smaller, isolation exercises that use less overall energy, but actually result in the most hypertrophy as your muscles start to fatigue.
You will be guided from both a beginner approach to your reps and sets and then onto a more intermediate way to complete the exact same workout.
But by far, the most valuable thing about following our leg workout plans is in paying attention to how they’re structured so that you can replicate our methods to build your own leg workout plans in the future.
How to Get the Best Results from Your Leg Workouts
When you work with our leg workout plans for women you should note that they serve two purposes; the first is to give you access to a selection of solid leg workout plans that will get you results in the fastest way possible. The second purpose is to teach you how to construct your own workout plans in the future.
Lipstick Lifters was created by women, for women, and our ultimate goal is to help women replicate our formula so that you can eventually build your own leg workout plans.
We help you understand how often you should train your legs for maximum gains, we help you to avoid common leg workout mistakes to ensure that you waste zero time in the gym, and we also offer guidance on your diet and recovery so that you can eat to perform.
Note that we do not provide diet plans, it’s on you to decide what to eat day to day, we simply point you in the direction of the types of foods that will help your lifting performance and recovery.
Get Instant Access To Our Leg Workout Plans
Are you ready to get started with one of our leg workout plans? Well, you’re in luck, because this is one of very few workout categories where we offer a free plan for you to try. We actually have a full body workout rotation that you can get access to right now:
Simply create your free Members Zone account and shortly after you’ll get access to:
1x Leg Workout
1x Boobs & Biceps Workout
1x Back, Shoulders & Triceps Workout
1x Bum & Thighs Workout
This selection of free plans will have your workouts set for 6-8 weeks. So you can see for yourself just how we work and how quickly your strength progresses when you work with our weightlifting workout plans for women.
Get Started Today – Choose Your Leg Workout Plan
The free leg workout plan above is a complete leg workout that you can use now, but you cannot use it forever. There is no single plan or method that will see you through from now until the end of time. Results come from consistently working and reworking your approach to training. You should switch up your plan or method every 6-8 weeks.
That’s why we have a selection of leg workout plans for you to choose from, so when you’re finished with one, you can simply log into our portal and grab another. No thinking or planning on your part is required, at least not until you’re confident enough to put your own plans together, and by then you’ll have enough experience that you’ll be able to put your own leg workout plans together pretty quickly.
Learn To Build Your Own Leg Workout Plans
And here we arrive at our ultimate goal. Our goal is not to provide you with a never ending supply of leg workout plans, and it’s not to keep you dependent on us either. What we want to do is set you free to build your own workout plans, legs and all. We want this for all women.
Our learn as you lift system has helped over 5000 women worldwide do just that, we can help you too. Learn more about it here >>>
