Finding an appropriate workout program can be hard for taller women. So, we created an upper/lower workout routine that's designed for them.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines, Other
  • Target Gender Female
  • Workout PDF Download Workout

Workout Description

Finding workouts that fit your body’s dimensions while catering to the strengths of your longer limbs is tough for tall people.

It’s made even tougher since most workouts are written for a general audience… which accommodates the average population instead of outliers.

Add to it the fact that most workouts online are written for men who have much different aesthetic based goals than women, and you’ve got a lot of tall women out there performing workouts that aren’t optimal for them or their goals.

Today, we’re going to provide you with a 4 day upper/lower workout split. The exercise selection keeps in mind the fact that taller women have different needs when it comes to exercise selection based on their height. It also prioritizes body parts they often like to emphasize.

Tall in this article would be best described as 5’10 or taller. If you’re shorter than 5’10 and still like the exercise selection and program structure, you’re more than welcome to perform it.

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Upper/Lower Workout for Tall Women Overview

The majority of the exercise selection will place you in a favorable lifting position based on your long limbs. Since women typically have a goal of building their glutes, there’s also a high emphasis placed on glute building exercise both as primary lifts and accessory lifts.

It’s important to keep in mind that workouts you find online are simply templates and are written for a mass audience. Exercise can and should be highly individualized. If you need to tweak the program to alter any sort of area of focus or make the main lifts feel better via an alternate variation, please feel free to do so.

In the program, there’s a lack of cardio and arm exercises. To be successful at this particular program, the focus should be on improving upon the lifts listed first and executing on the weight lifting sessions consistently.

Once you’ve accomplished this, you can begin to add in additional cardio or arm work as desired. When it comes to cardio selection, don’t worry about burning calories. Instead, focus on optimizing your recovery from your workouts.

This, oftentimes, will look like low-intensity steady-state cardio in the form of walking on rest days and potentially post-workout depending on your goals. Exercise in the form of walking can act as active recovery and help alleviate soreness in the muscles by increasing blood flow.

Rest periods will also be highly individualized. Ideally, you’ll want to rest just long enough to completely recover from your previous set before moving onto your next set of an exercise. However, to avoid losing your increased body temperature, they shouldn’t be too long (i.e. distracted rest periods from talking or texting).

Weight selection will depend on your own individual strength levels. It may take some experimenting to figure out the appropriate weight for any given exercise. Simply pick a weight you know you can perform the prescribed number of reps with. If it’s too light to provide a challenge, move up. If it’s too heavy, move down in weight.

Monday: Upper Body Workout for Tall Women

Exercise Sets Reps
Standing Dumbbell Press 4 8-12
Neutral Grip Cable Row 4 12-15
Neutral Grip Pull Up* 3 6+
Push Up 3 8+
Plank 3 Timed Failure
Lying Floor Leg Raise 3 15-20

*Feel free to utilize a band for assistance.
**Continue to progress with increasing reps until you are able to perform 15 pull ups or 25ish push ups. Then, you may want to consider adding weight or making the exercise more challenging in some other way.

Tuesday: Lower Body Workout for Tall Women

Exercise Sets Reps
Hip Thrust 4 8
Landmine RDL 3 12-15
Goblet Squat 1.5 Reps 4 12
Banded Glute Bridges 3 20-30+
Side Clams 3 25 Each

*Continue to progress with increasing reps until you’re able to perform about 50 comfortably. Then increase the resistance band strength.

Thursday: Upper Body Workout for Tall Women

Exercise Sets Reps
Neutral Grip Lat Pull Down 4 12
One Arm Dumbbell Row 4 8-12
Neutral Grip Machine Chest Press 4 8-12
Dumbbell Lateral Raise 3 12-20
Plank 3 Timed Failure
Exercise Ball Crunch 3 20-25

Friday: Lower Body Workout for Tall Women

Exercise Sets Reps
Safety Bar or Front Squat 4 6-8
Barbell Glute Bridge 4 8-12
Lying Leg Curl 3 12-15
Hyperextension 3 20-30+
Bodyweight Bulgarian Split Squat 3 25 Each

*Continue to progress with increasing reps until you’re able to perform about 50 comfortably. Then increase the resistance by holding a weight.

Upper/Lower Workout for Tall Women Notes

This upper/lower workout for tall girls can be used for however long you wish so long as you’re seeing results and enjoying the program. After about 12 or so weeks, you may want to tinker with the exercise selection, but it’s not absolutely necessary so long as you’re still making progress and things haven’t gotten stale.

Your goals may change also. As mentioned, the program was written for mass consumption. You may want to experiment with exercises for the target muscle groups based on your own goals. For instance, if you don’t want to focus on glutes and core, you may choose a different body part to focus on for those days and that’s completely fine to do.

The caveat here is you need to be consistent throughout a period of time to be able to better track and improve.

If you have any questions about the workouts above, please feel free to leave us a comment below.

Posted on: Thu, 04/22/2021 - 22:45

I do t have the machine available at home for lying leg curls. Is there an “at home” exercise that I can substitute for this?

M&S Team Badge
Posted on: Fri, 04/23/2021 - 10:20

Hey Laura - you can do dumbbell hamstring curls:

Posted on: Wed, 02/26/2020 - 22:12

How would you recommend incorporating cardio?

M&S Team Badge
Posted on: Thu, 02/27/2020 - 16:35

Hi Jacquelyn,

20-40 mins of your cardio form of choice either post-workout or at another time of day (i.e. cardio in the morning, weights in the evening).