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Best Beginner Workouts for Women by Muscle Group

Best Workouts for WomenWith the sun shining and the temperature warming up, you might find yourself in the mood to start getting in shape. The benefits of regular exercise and mixing up your workout routine range from building muscle mass and looking better, to reducing pain and staying healthy. Whatever results you may be looking for this summer, here are some of the absolute best workouts for women:

Arms and Chest

Toning your upper body might help you look great in your swimsuit this summer, but it can also improve your overall strength. Most arm and chest-focused exercises involve your arms and the muscles across your upper body, so you will likely notice a difference throughout your physique. Some of the best workouts for women to build and tone your arm and chest muscles include bench dips and dumbbell curls. You can find some other great suggestions and learn more about strong upper body benefits here.

If your starting strength can’t lift heavy weights just yet, there are plenty of bodyweight arm workouts you can try.


From lifting those grocery bags to sitting at your desk, daily tasks constantly stress the muscles in your back. Strengthening those muscles can improve posture, increase flexibility and reduce back pain. If you feel tightness or pain in your lower back, try some McGill curl ups. The superman is an excellent workout for women to strengthen and stretch not only the back, but also the glutes, core and shoulders. There are also many yoga poses that specifically target your back.


Side planks and leg scissors are some of the best workouts for women when it comes to keeping your abs in great shape. This is important because your abdominal muscles are largely what your body uses to support its own weight, as well as the weight of anything you are carrying. When they are not quite up to the task, other muscles have to try to compensate – which can lead to injury. Strong abs are also important for good posture and, of course, getting that flat, toned stomach everyone craves.

Legs and Glutes

Shapely legs and a tight bottom might seem like motivation enough, but there is a lot more to be gained by working out your lower half than simple aesthetics. Being able to run faster and longer will help you improve as an athlete, so if you enjoy sports, make sure to focus on your legs with moves like clock lunges or step ups. Strengthening your glutes with exercises like hip raises and single-leg deadlifts will also protect your knees from injury and help reduce back pain. Try bodyweight squat variations to workout your entire lower body.


While almost any exercise can count as a cardio workout, you need to work hard enough to get your heart rate and lungs working. This leads to improved heart health, lower cholesterol levels, fat loss, a lessened risk for osteoporosis and a serious calorie burn. Cardio exercises are among the best workouts for women and men alike. Consider trying a variety of cardio workouts other than the treadmill like jumping jacks, jump rope, or swimming.

There are many important reasons to exercise and plenty of amazing benefits – regardless of how you choose to work out, be it on your own, with a personal trainer or in a group exercise class. Everyone’s fitness journey will be different, choosing among the best workouts for women will help you get on the fast track toward your fitness goals. Pick the ones that most appeal to you and your fitness level, and start feeling and seeing those benefits this summer!