For the avid gym goer, nothing beats a great workout split. For women, this is particularly critical as they need to target different muscles for optimal gains. Plus, the equipment you use and the gym you visit could impact the way you mix up your workout routine.
Gym Near Me provides various options, allowing you to pick some of the best gyms Brisbane residents access. Whether you prefer to lift weights, participate in cardio activities, attend group classes, or enjoy using the machines and equipment, you can find a place that matches your schedule and needs. All the same, after signing up for membership, you should consider the type of workout split you want to incorporate into your routine.
But what is a workout split? And which is the most effective workout split for women. For this and more information, keep reading.
The Idea Behind a Workout Split
Basically, a workout split is like segmenting your wardrobe. Hence, you have a mix of tops, bottoms, and accessories that coordinate. This can also apply to workouts.
In essence, a workout split involves organizing your exercise routine into specific muscle groups you can tackle on particular days, ensuring each body part gets the royal treatment it deserves. And by evenly working on all your muscle groups, you can achieve better overall fitness results. So, what’s the point of adopting this approach?
Well, let’s simply say you don’t want to transform into Cinderella’s broom-wielding, overworked sister. Essentially, a well-planned workout split lets you:
- Optimize your efforts
- Achieve your training goals as you can stick to a structured schedule
- Minimize the risk of injury by factoring in rest into your training regimen
- Engage in exercises that match your fitness level
- Make time for guilty-pleasure reality shows.
Now that’s what I call living the dream! Put differently, workout splits are like our fairy godmother in fitness form.
After selecting a preferred workout split, you can break down your sessions into manageable chunks. Case in point, if you opt for a full body session, you can split it into two or three workouts and do them in the same week. As long as you rest adequately between sets, you can still achieve great results.
The Best Workout Split for Women
Truth be told, different workout splits offer varying benefits. Plus, two women could pick the same workout split and end up with different outcomes as factors such as intensity, goals, rest periods, and diet come into play.
That said, you should focus on a full-body workout split for starters. This enables you to target each muscle group and gain strength, build muscle, keep fit, and stay healthy. As a woman, you can alternate the number of sets and reps per muscle group for maximum efficiency.
For instance, if you’re targeting your legs, you can perform squats, lunges, and other exercises for 3 or 5 sets with 10 to 15 reps. And when you focus on the arms, you can opt for bicep curls and triceps extensions with 4 sets of 10 to 15 reps. Also, you can alternate between compound exercises (that work several muscle groups simultaneously) and isolation exercises (which target specific muscles).
Fortunately, you don’t have to spend countless hours at the gym if you opt for a full-body split. With 3 or 4 days of training, you can make great strides in your fitness journey. Plus, you have enough time to incorporate other exercises like yoga or Pilates into your workout plan for better results. Meanwhile, here’s a breakdown of two of the best workout splits you can consider:
A 3-day split involves working out on three days and resting on the other four. Your sessions could be as follows:
- Monday: Upper body
- Wednesday: Lower body
- Saturday: Full body
You can then devote the rest of the days to recovery, yoga and other activities. If such a split sounds ideal, start by warming up for about five minutes. Then, spend an hour lifting weights before closing your session with 10-minute cool-down exercises such as stretching or foam rolling.
If you train four days a week, you can alternate between upper- and lower-body workouts. This increases the intensity of each session and allows for a more balanced approach. Here’s an example:
- Monday: Lower body
- Tuesday: Upper Body
- Thursday: Lower Body
- Friday: Upper Body
As with the 3-day Split, warm up before every workout, lift weights for an hour, and cool down afterwards. Also, vary your exercises and remember your rest days as these help stimulate muscle growth and prevent injuries.
You can tailor your workout split to match your needs. After all, the best workout split should help you realize your training goals. Thus, the two workout splits aren’t the be-all and end-all of strength training for women. Take your pick, even if it’s a customized workout split, grab some dumbbells and a pineapple smoothie, and let’s get to it.