Female Workout Plan Free PDF Download (2023)

As women, ladies or a girl, we all faces these problems in our daily routine like school bullying, physically not being fit and active, etc. So, we will find the best workout plan pdf “Female Workout Plan free PDF” which cost is zero, So, let’s download it.

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PDF NameFemale Workout Plan PDF
PDF Size2.3MB
PDF CategoryWorkout
PDF Pages9
Last Update1 Day ago

How to Female Workout Plan PDF Free Download

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What is the best exercise schedule for a woman?

Here is the best exercise schedule for a women:

Cardio Workout (3-4 days a week):

  • Day 1: Walk, jog, cycle, or swim for 30-45 minutes.
  • Day 2: Do intense bursts of exercise for 20-30 minutes, followed by short rests (HIIT).
  • Day 3: Dance, aerobics, or join a fitness class for 40-60 minutes.
  • Day 4: Optional: Yoga or light stretching to relax.

Strength Training (2-3 days a week):

  • Day 1: Work on the full body with squats, deadlifts, bench presses, and pull-ups. Do 3 sets of 8-12 reps.
  • Day 2: Focus on the upper body using push-ups, rows, and shoulder presses. 3 sets of 8-12 reps.
  • Day 3: Target the lower body with lunges, step-ups, and leg curls. 3 sets of 8-12 reps.

Flexibility and Mobility (2-3 days a week):

  • Day 1: Stretch or do yoga for 20-30 minutes to move better.
  • Day 2: Roll on a foam roller and do moving stretches.
  • Day 3: Include stretches in your warm-up or cool-down.

Rest and Active Recovery (1-2 days a week):

  • Day 1: Rest completely to let your muscles recover.
  • Day 2: Do gentle activities like walking, easy yoga, or light swimming.


  • Eat balanced meals with proteins, whole grains, fruits, and veggies.
  • Drink enough water throughout the day.
  • Aim for 7-9 hours of sleep every night.

Always consult a doctor before starting a new routine, especially if you have health concerns.

Female Workout Plan Free PDF

Read More Like this: Madfit Workout Plan PDF 2023 Free Download

Benefits Workout for Females

Workouts offer numerous benefits for females, promoting overall health, strength, and well-being. Here are some key benefits of regular exercise for women:

  1. Healthy Heart: Activities like running, cycling, and swimming boost heart health, reducing the risk of heart problems, and helping control blood pressure and cholesterol.
  2. Weight Control: Exercise burns calories and speeds up metabolism, aiding weight loss and maintaining muscle mass for a fit body.
  3. Strong Muscles: Strength training builds lean muscles, improving looks, raising metabolism, and supporting joint health. [Female Workout Plan Free PDF]
  4. Strong Bones: Weight-bearing exercises like strength training and impactful moves make bones stronger, lowering the risk of osteoporosis.
  5. Happy Mind: Physical activity releases happy hormones, lowering stress, anxiety, and sadness, while boosting mood and mental clarity.
  6. Better Flexibility: Stretching exercises improve movement, posture, and flexibility for a more agile body.
  7. Disease Defense: Regular workouts help fend off chronic conditions like diabetes, certain cancers, and metabolic issues.
  8. Sound Sleep: Being active improves sleep quality and helps maintain a regular sleep schedule.
  9. Sharp Mind: Exercise supports brain health, improving memory, focus, and thinking skills, reducing the risk of memory loss.
  10. Hormone Harmony: Being active helps balance hormones, making menstrual cycles regular and possibly easing PMS symptoms.
  11. Confidence Boost: Achieving fitness goals and feeling strong boosts self-esteem and body image.
  12. Social Connections: Group exercises and sports create opportunities to meet people and make friends.
  13. More Energy: Regular activity increases overall energy levels and reduces fatigue.
  14. Pregnancy Positives: Safe exercise during pregnancy improves mood, helps manage weight, and eases discomfort.
  15. Postpartum Recovery: After childbirth, exercise helps regain strength, supports mental health, and manages body changes.
  16. Longer Life: Staying active is linked to a longer life and better overall quality of life. [Female Workout Plan Free PDF]


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