Muscle & Strength's 30 Day Workout Plan For Women

Brad Borland
Written By: Brad Borland
May 31st, 2015
Updated: June 13th, 2020
472.5K Reads
Muscle & Strength's 30 Day Workout Plan For Women
Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there!
Workout Summary

Workout Description

Women should lift weights. The benefits are too good not to!

No, you won’t get too bulky or too big – you just don’t have enough testosterone to get that way.

Resistance training is the only way to effectively reshape your physique by building some shapely muscle and burning some unwanted body fat at the same time.

New to this type of training or in need of something new? Below is a 30-day workout plan made just for women.

It’s actually not too far from what guys do in the gym – with lighter weights of course. It’s also a beginner’s guide taking you from basic bodyweight exercises to more traditional training so you will always be progressing and avoid being bored.

It’s time to get a little stronger, leaner and into the shape of your life!

Day 1 Warm-Up Working Set Rest (Secs)
Push-Up 1x10 3x15 30
Inverted Row 1x10 3x10 30
Prisoner Squat 1x10 3x15 30
Reverse Lunge (per leg) - 3x10 30
Single-Leg Calf Raise (per leg) - 3x10 Alternate
Floor Crunch - 3x15 30
Day 2 Warm-Up Working Set Rest (Secs)
Lying Leg Raise - 3x20 -
20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 3 Warm-Up Working Set Rest (Secs)
Push-Up 1x10 3x20 30
Inverted Row 1x10 3x15 30
Prisoner Squat 1x10 3x20 30
Reverse Lunge (per leg) - 3x15 30
Single-Leg Calf Raise (per leg) - 3x15 Alternate
Floor Crunch - 3x20 30
Day 4 Warm-Up Working Set Rest (Secs)
Lying Leg Raise - 3x20 -
20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 5 Warm-Up Working Set Rest (Secs)
Push-Up 1x10 3x25 30
Inverted Row 1x10 4x15 30
Prisoner Squat 1x10 3x25 30
Reverse Lunge (per leg) - 4x15 30
Single-Leg Calf Raise (per leg) - 4x15 Alternate
Floor Crunch - 4x20 30
Day 6 Warm-Up Working Set Rest (Secs)
Lying Leg Raise - 3x20 -
20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 7 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.

Women's Complete Workout - Floor Crunch For Abs

Day 8 Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Press 1x12 3x12 30
Bent-Over Dumbbell Row 1x12 3x12 30
Seated Dumbbell Shoulder Press - 3x12 30
Dumbbell Lunge (per leg) 1x10 3x10 30
Dumbbell Goblet Squat - 3x12 Alternate
Single-Leg Dumbbell Calf Raise - 3x12 Alternate
Decline Bench Sit-Up - 3x15 30
Day 9 Warm-Up Working Set Rest (Secs)
Hanging Leg Raise - 3x20 -
30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 10: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Press 1x12 3x10 30
Bent-Over Dumbbell Row 1x12 3x10 30
Seated Dumbbell Shoulder Press - 3x10 30
Dumbbell Lunge (per leg) 1x10 3x10 30
Dumbbell Goblet Squat - 3x10 Alternate
Single-Leg Dumbbell Calf Raise - 3x10 Alternate
Decline Bench Sit-Up - 3x20 30
Day 11 Warm-Up Working Set Rest (Secs)
Hanging Leg Raise - 3x20 -
30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 12: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Press 1x12 3x8 30
Bent-Over Dumbbell Row 1x12 3x8 30
Seated Dumbbell Shoulder Press - 3x8 30
Dumbbell Lunge (per leg) 1x10 3x8 30
Dumbbell Goblet Squat - 3x8 Alternate
Single-Leg Dumbbell Calf Raise - 3x8 Alternate
Decline Bench Sit-Up - 4x15 30
Day 13 Warm-Up Working Set Rest (Secs)
Hanging Leg Raise - 3x20 -
30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 14 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.

Full Body Workout Routine For Women: Dumbbell Lunges

Day 15 Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Fly 1x12 3x12-15 45
Push-Up - 3x15-20 45
Wide-Grip Pull-Up Or Pulldown 1x10 3x12-15 45
Bent-Over Dumbbell Row 1x10 3x12-15 45
Dumbbell Side Lateral Raise - 3x12-15 45
Dumbbell Upright Row - 3x12-15 45
Bicycle Crunch - 3x20 30
Day 16 Warm-Up Working Set Rest (Secs)
Dumbbell Curl 1x12 3x12-15 45
Parallel Bar Dip Or Pressdown 1x10 3x12-15 45
Barbell Back Squat 2x12 3x12-15 45
Dumbbell Stiff Leg Deadlift - 3x12-15 45
Seated Calf Raise 1x12 3x12-15 30
Seated V-Up - 3x20 30
Day 17 Warm-Up Working Set Rest (Secs)

30 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 5 intervals of 30 seconds of high intensity and 2 minutes of low intensity
  • 3 minute cool-down
Day 18: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Fly 1x12 3x10-12 45
Push-Up - 3x15-25 45
Wide-Grip Pull-Up Or Pulldown 1x10 3x10-12 45
Bent-Over Dumbbell Row 1x10 3x10-12 45
Dumbbell Side Lateral Raise - 3x10-12 45
Dumbbell Upright Row - 3x10-12 45
Bicycle Crunch - 3x20 30
Day 19: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Dumbbell Curl 1x12 3x10-12 45
Parallel Bar Dip Or Pressdown 1x10 3x10-12 45
Barbell Back Squat 2x12 3x10-12 45
Dumbbell Stiff Leg Deadlift - 3x10-12 45
Seated Calf Raise 1x12 3x10-12 30
Seated V-Up - 3x20 30
Day 20 Warm-Up Working Set Rest (Secs)

30 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up 
  • 5 intervals of 30 seconds of high intensity and 2 minutes of low intensity 
  • 3 minute cool-down
Day 21 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.

Muscle & Strength Womens 30 Day Workout Plan: Barbell Squats

Day 22 Warm-Up Working Set Rest (Secs)
Flat Bench Dumbbell Press 1x12 3x8-12 60
Incline Bench Dumbbell Press - 3x8-12 60
Bent-Over Barbell Row 1x12 3x8-12 60
Neutral-Grip Pull-Up or Pulldown - 3xMax 60
Seated Dumbbell Shoulder Press 1x12 3x8-12 60
Dumbbell Shrug - 3x8-12 60
Decline Sit Up - 3x20 30
Day 23 Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Curl 1x12 3x8-12 60
Close-Grip Push-Up 1x10 3x8-12 60
Barbell Front Squat 2x12 3x8-12 60
Barbell Romanian Deadlift - 3x8-12 60
Standing Calf Raise 1x12 3x8-12 30
3-Way Sit-Up - 3x20 30
Day 24 Warm-Up Working Set Rest (Secs)

23 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity
  • 3 minute cool-down
Day 25: + Weight, -Reps Warm-Up Working Set Rest (Secs)
Flat Bench Dumbbell Press 1x12 3x6-10 60
Incline Bench Dumbbell Press - 3x6-10 60
Bent-Over Barbell Row 1x12 3x6-10 60
Neutral-Grip Pull-Up or Pulldown - 3xMax 60
Seated Dumbbell Shoulder Press 1x12 3x6-10 60
Dumbbell Shrug - 3x6-10 60
Decline Sit Up - 3x25 30
Day 26: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Curl 1x12 3x6-10 60
Close-Grip Push-Up 1x10 3x6-10 60
Barbell Front Squat 2x12 3x6-10 60
Barbell Romanian Deadlift - 3x6-10 60
Standing Calf Raise 1x12 3x6-10 30
3-Way Sit-Up - 3x20 30
Day 27 Warm-Up Working Set Rest (Secs)

23 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity
  • 3 minute cool-down
Day 28 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.
Day 29 Warm-Up Working Set Rest (Secs)

23 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity
  • 3 minute cool-down
Day 30: Active Rest Day Or Light Bodyweight-Only Workout Warm-Up Working Set Rest (Secs)
Push-Up 1x10 2-3x15 30
Inverted Row 1x10 2-3x10 30
Prisoner Squat 1x10 2-3x15 30
Bodyweight Lunge (per leg) - 2-3x10 30
Single-Leg Calf Raise (per leg) - 2-3x10 Alternate
Floor Crunch - 3x15 30

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61 Comments
Linda
Posted on: Sun, 08/08/2021 - 20:30

Is there a level more “beginner” than beginner? I’ve never had a strong upper body (dancer - powerful legs, arms used mainly for grace and balance). There’s no way I can do a full body push up or the inverted row at this point. No modifications were given. Any suggestions?

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Marina
Posted on: Mon, 08/09/2021 - 09:58

Linda -

Try substituting conventional push-ups with knee push-ups. Check out the video below:
https://www.muscleandstrength.com/exercises/knee-pushups.html

As far as inverted rows go, what does your setup look like for this? Let us know. Maybe we can walk you through cues to modify this exercise.

EmilyC
Posted on: Tue, 07/27/2021 - 14:31

I'm a stay at home mom with 3 kids. My 3rd baby just turned 1, all 3 c-sections. So I was feeling pretty down about my body. Now I'm on day 23 of this routine and what a difference this routine is making for my confidence and overall mood. 2 of the weeks I repeated because I really wanted to do the routine justice. I can see my body changing shape and am looking forward to trying the other women's workouts on this site. Feeling motivated!

Riana
Posted on: Tue, 01/05/2021 - 15:48

I’m about to start this workout, but I was wondering what weight to use? Or what weight to start with?

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Abigail
Posted on: Wed, 01/06/2021 - 09:34

Hey Riana - start with a weight that you can move safely and with proper form for the given number of reps. You'll most likely have to choose a weight, try it out, and adjust the weight if it was too challenging or too easy.

Sharon
Posted on: Sun, 10/18/2020 - 15:59

I am on my second week of "30 day" womens workout. Thank you. It fits my schedule. I am recovering from a meniscus tear extraction and traditional going for it was too much so soon, 3 weeks out.

So far I haven't missed a workout. I get board easily. I would rather go for a run, but at my age, almost 60, I need muscle back up to keep running. So off to the gym I go until my knee can run farther than the parking lot.

What would you suggest for my next challenge?

One other thing, goblet squats listed on the first week says alternate? I am confused

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Abigail
Posted on: Mon, 10/19/2020 - 09:59

Hey Sharon - as far as what workout to do next, what are your goals? Looking at the goblet squat rest time, I do believe that is a mistake and it should be a 30 second rest period.

Sharon
Posted on: Mon, 10/19/2020 - 11:36

My goals are to strengthen my supporting muscles so I can run and cycle well into the future with minimal injuries. Also a personal goal, 10 standard pushups and 10 standard pull ups. I can presently do 2-5 standard pushups and 0 pullups

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Abigail
Posted on: Tue, 10/20/2020 - 09:10

All fantastic goals! Check out this article on training after 40: https://www.muscleandstrength.com/expert-guides/over-40-muscle-building

Jessica
Posted on: Thu, 01/09/2020 - 12:10

I was just curious about the days that have a working set of 3x20-15 what does the -15 mean?

Renata
Posted on: Wed, 02/05/2020 - 08:34

Hi! That means rest period.

Kim
Posted on: Tue, 12/31/2019 - 14:06

Hi!
I am starting this program tomorrow. After the 30 days, what do suggest to continue full body strenght and more specific area? Do you have a more long-term program or something that can be applied during at least 6 month to see results and to have a good workouts habit to maintain my energy and my shape?

Kav
Posted on: Wed, 07/03/2019 - 18:09

Hi, I'm 21 year old and i weigh 42kg can I start with this program as i am absolute beginner.

Elena
Posted on: Tue, 05/02/2017 - 09:42

I ended up injuring my back. i have a weak core and back muscles (I assume like the majority of girls out there doing beginner strength routine) and it felt like too quick of a progression of the exercises once it reaches bent-over barbell row.

Maddy
Posted on: Mon, 05/01/2017 - 18:50

I just finished day 1. it's pretty strenuous, even though I am an athlete (weightlifter). I may not do quite the number of reps, due to training snatch and clean and jerk as well. i'll let you know if it works out for me, and if it affects my lifts. if I start to get overtraining symptoms, or if my lifts slow or get better....I will let you know.

Maddy
Posted on: Tue, 05/02/2017 - 19:47

I forgot to mention that even though I am a competing athlete, I am 69 years old. I am not a true beginner to resistance training, but am exploring this on behalf of my clients. it seems a bit aggressive for beginners, especially older women. If they can put in the effort, though, it will change their lives - strong women are happier than weak ones.

Elena
Posted on: Fri, 03/17/2017 - 00:20

Hi! I am currently doing this workout routine and it's been awesome. Exercises are challenging but not overwhelming and I like the variety every week. I realize I can probably repeat the same workout once I am done with 30 days, but if anyone knows a good workout routine that is a nice continuation of this one, please let me know!

Katrina
Posted on: Mon, 09/19/2016 - 09:55

Do you have a PDF of this workout that I can print?

Deborah
Posted on: Mon, 05/09/2016 - 07:31

Hi
How much time should I allow for the weights sessions?
Thanks

Elena
Posted on: Fri, 03/17/2017 - 00:14

If it helps, my session lasts about 50 minutes, 5-7 minutes out of that is warm up. I spend 30 seconds for resting between the sets.

rajdeep
Posted on: Fri, 04/29/2016 - 13:36

hi i m 50 years old female i want to loose 20 lb can i do with this exercise within two months.i m vegetarian .i will control my diet.please reply thanks

Connie
Posted on: Fri, 04/08/2016 - 17:15

This looks awesome! I am definitely trying this, it's exactly what I've been looking for. I workout from home and don't have a bench, but use my physio ball as a bench for the flat and incline chest exercises, but not sure how to incorporate the decline crunches? Any tips would be appreciated.

Thanks,
Connie

Alex
Posted on: Tue, 01/26/2016 - 22:31

I am about to start this 30 day plan, however I am just wondering how heavy of weights I should be using for dumbbells or other weighted workouts. There are a few exercises listed that I am currently doing at the gym, however I don't use free weights much so not sure where to start.

Thanks,
Alex

Elena
Posted on: Fri, 03/17/2017 - 00:16

Hi Alex, I started with the lightest and if I felt that I was too light, I would pick the next heavy weight for the next rep. Write down where you stopped so next day you can start with that weight and inclrease if needed.

Paoline
Posted on: Mon, 01/25/2016 - 11:18

Had a couple questions because I'm interested in starting this.

1) Is there a preferred dietary plan for this?
2) Are the back excercises recalling straining for the back? If so is there any substitute methods I could use if I can't perform them? (Have had 2 spine surgeries)
3) Can I use this work out all year long or is there another plan to this?

Thank you! Sorry for the list of questions just really pushing myself to finally lose the weight and keep it off.

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MikeWines
Posted on: Mon, 01/25/2016 - 13:19

Paoline,
1. Not anything specific.
2. Depending upon the type of surgery you've had then there may need to be certain substitutions depending upon contraindicated exercises. However, given I haven't worked with your surgeons or rehab professionals, I can't make recommendations without more details.
3. You can run any program as long as you wish provided you enjoy it and you're still progressing.

Paoline
Posted on: Tue, 01/26/2016 - 18:33

Thanks Mike I'll bring it to my physical therapist and ask :)

Lisa
Posted on: Fri, 01/15/2016 - 11:27

what happens if I don't know what certain exercises are, where can I find how to execute the exercise properly?
Thanks

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MikeWines
Posted on: Mon, 01/18/2016 - 09:37

Lisa,

We have a large exercise database here on the site: https://www.muscleandstrength.com/exercises

Or, it may be even easier to simply search them on YouTube as there are a number of demonstrations for each.

Diane Rudd
Posted on: Tue, 12/15/2015 - 16:25

I have been doing your full body workout 3 times a week and cardio in between. I have done it for 3 weeks now. Should I start this 30 day workout? I am a 55 year old woman and I think I can handle it.

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BradBorland
Posted on: Wed, 12/16/2015 - 09:32

Hi Diane. Absolutely, and don't forget to post your experience right here. Thanks!

carla
Posted on: Sun, 11/15/2015 - 07:38

This looks like something I'd like to try. Can you clarify for me about the warm-up? For example, on day 1, am I supposed to do 10 push-ups, 10 inverted rows, 10 prisoner squats, and then go into the working sets, or is it 10 push-ups and rest, then 3 sets of 15 push-ups, 10 inverted rows and rest, then 3 sets of 10 inverted rows etc? Thanks!

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BradBorland
Posted on: Tue, 11/17/2015 - 11:07

Hi Carla. You would perform the warm-up set of push-ups and then go into your working sets of push-ups., etc. Thanks!

kay
Posted on: Wed, 10/07/2015 - 22:46

I have a pretty wonky schedule. If I want to follow this routine, how detrimental would missing a day be? Can I pick up from where I left off, or would I be better off finding a split if I am uncertain I can follow this daily to a T for 30 days?

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BradBorland
Posted on: Thu, 10/08/2015 - 09:38

Kay. If you miss a day no problem, life happens. Don't beat yourself up and either pick up where you left off or just skip over that day. The important thing is to keep going and stay as consistent as life will allow. : )

kay
Posted on: Thu, 10/08/2015 - 11:47

Super! Thanks for the quick reply!!

K

Tyranos
Posted on: Mon, 10/05/2015 - 21:29

Hi. on day 20 you write:
30 minute interval session: sprints, bike or other favorite mode:

2 Minute Warm-Up
5 intervals of 30 seconds of high intensity and 2 minutes of low intensity
3 minute cool-down

Is that mean i need to do 2 minute warm up, 5 minute high intensity, and 2 minutes low intensity. and 3 minute cool-down. total 2+5+2+3 = 12minutes. so i need to do it 3 times?
thank you

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BradBorland
Posted on: Tue, 10/06/2015 - 15:20

Hi Tyranos. You would actually do more interval phases plus the warm-up and cool-down to equate to 30 minutes.

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BradBorland
Posted on: Wed, 10/07/2015 - 14:48

You are welcome!

Tyranos
Posted on: Tue, 10/06/2015 - 23:06

Thank you for your reply.

Morgan
Posted on: Fri, 08/21/2015 - 16:09

Is it OK to incorporate moderate to heavy cardio into this plan? I run quite a bit (about 20 miles a week), but am looking for some strength-training to supplement them.

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BradBorland
Posted on: Mon, 08/24/2015 - 22:51

Hi Morgan. Sure, just keep a close eye on energy levels and make sure your diet is giving enough recovery.

Ashley
Posted on: Sun, 08/02/2015 - 10:32

Hi Brad,

I am currently preparing to take a Physical Training Test with the military, so I need to incorporate muscle strength as well as cardio into my workout to be prepared for pushups, sit-ups, and the 1.5 mile run.

My main question is if I follow this workout routine and eat sufficient calories with carbs and protein, would I be able to bulk up a little and gain strength? Do you recommend doing HIIT after my workouts to incorporate cardio?

Thank you!

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BradBorland
Posted on: Mon, 08/03/2015 - 15:40

Hi Ashley. That depends on your current level of fitness. In general, yes, it will put on some muscle and get you stronger. HIIT is a great option.

KT_Fit7
Posted on: Tue, 06/16/2015 - 16:47

In addition to that, I've notice she averages about 200 calories burned per workout. I think we need to up workout for the same amount of time but up the intensity so she still doesn't feel over-trained. Any thoughts?

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BradBorland
Posted on: Wed, 06/17/2015 - 21:35

Hi, well, without seeing what's really going on, she may need to increase calories (protein and either complex carbs or healthy fats - depending on how carb-sensitive she is) and after some time increase her workout intensity/density.

KT_Fit7
Posted on: Thu, 06/18/2015 - 09:01

Cheers mate. That makes sense.

Any thoughts on my question below?

KT_Fit7
Posted on: Tue, 06/16/2015 - 16:45

Brad, looking to start this workout for my girlfriend. Without getting into the macro measurements. What would you recommend as a sample meal plan. We've been doing quite a bit of strength training for about 6 months and though we've seen some results, things aren't moving along as quickly as she hoped. The main issue here is the diet. She does her meal prep every weekend and logs her food intake and when I look at it, her proteins are alot lower than they should be (i think) only about 20% of her macros are proteins. Protein shakes make her dizzy so I think she'd like to stay natural for the time being. Any thoughts? Cheers mate!

Elizabeth
Posted on: Wed, 06/03/2015 - 18:28

This workout and Ultra Pro protein shake. I'm getting ready for my summer body :)

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BradBorland
Posted on: Thu, 06/04/2015 - 09:11

Awesome!

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