ProgreviaGym workout routines for women
Women do not need a different routine to build muscle or strength: on the same programme, women and men progress by the same proportion. What changes from person to person is the starting point, the days you have and what you want to prioritise, and that is what the generator adjusts. If you choose female and do not pick a muscle group, it gives a little more work to glutes and hamstrings; if you want a different focus, you change it in one step.
161 exercises available for this setup
Pick your goal and the days you can train. Each routine is generated with periodization, effort control (RIR) and automatic progression.
Choose your goal
Hypertrophy
- Hypertrophy · 2 days
- Hypertrophy · 3 days
- Hypertrophy · 4 days
- Hypertrophy · 5 days
- Hypertrophy · 6 days
Strength
Fat loss
Body recomposition
- Body recomposition · 2 days
- Body recomposition · 3 days
- Body recomposition · 4 days
- Body recomposition · 5 days
- Body recomposition · 6 days
What the generator changes if you choose female
| Aspect | If you choose female | If you choose male |
|---|---|---|
| Exercise catalogue | The same | The same |
| Priority group if you pick none | Glutes and hamstrings | None |
| Volume, RIR and progression | The same | The same |
| Maintenance calories (calculator) | Mifflin-St Jeor, −161 kcal | Mifflin-St Jeor, +5 kcal |
What the research says
The meta-analysis by Roberts and colleagues (2020) compared how women and men respond to the same training: they gain muscle and strength by the same proportion, so there is no reason for a lighter "women's" routine.
Nor do you need to adjust training to the phase of the menstrual cycle: the review by Colenso-Semple and colleagues (2023) found no effect of cycle phase on strength or on adaptations. And after menopause heavy loading is still safe and useful: in the LIFTMOR trial (Watson and colleagues, 2018), women with osteopenia or osteoporosis who trained above 80-85% of their maximum, under supervision, improved their bone density.
- Roberts BM, Nuckols G, Krieger JW. Sex differences in resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research. 2020;34(5):1448-1460.
- Colenso-Semple LM, D'Souza AC, Elliott-Sale KJ, Phillips SM. Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living. 2023;5:1054542.
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research. 2018;33(2):211-220.
Other training setups
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- Strength routines for adults over 55
Learn the theory
Gym routine for beginner women: the real plan that works
Progrevia builds gym routines from your own data: periodization, RIR and week-by-week progression. Free, no card.