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  • Please provide a 3 day resistance training workout plan for women

  • Sources:

    Here's a 3-day resistance training workout plan tailored for women, based on principles discussed by and experts on the .

    Day 1: Lower Body & HIIT

    Warm-up:

    • 5-10 minutes of light cardio (e.g., brisk walking)

    Main Workout:

    • Squats: 3 sets of 8-12 reps
    • Lunges: 3 sets of 10 reps per leg
    • Deadlifts: 3 sets of 8-12 reps
    • Leg Press: 3 sets of 10-15 reps
    • Calf Raises: 3 sets of 15-20 reps

    HIIT:

    • Sprint on assault bike or rower: 30 seconds all-out effort, followed by 2-3 minutes of recovery. Repeat 4-5 times 1.

    Day 2: Upper Body

    Warm-up:

    • 5-10 minutes of light cardio

    Main Workout:

    • Bench Press: 3 sets of 8-12 reps
    • Bent-over Rows: 3 sets of 8-12 reps
    • Shoulder Press: 3 sets of 10-15 reps
    • Bicep Curls: 3 sets of 12-15 reps
    • Tricep Dips: 3 sets of 10-15 reps
    • Plank: 3 sets of 30-60 seconds hold

    Day 3: Full Body & Core

    Warm-up:

    • 5-10 minutes of dynamic stretching

    Main Workout:

    • Kettlebell Swings: 3 sets of 15-20 reps
    • Thrusters: 3 sets of 10-15 reps
    • Pull-ups or Assisted Pull-ups: 3 sets of 6-8 reps
    • Push-ups: 3 sets of 10-15 reps
    • Russian Twists: 3 sets of 20 reps (10 per side)
    • Dead Bug: 3 sets of 12-15 reps 2.

    Additional Tips:

    1. Recovery: Adjust intensity based on how you feel during your menstrual cycle. Use the "ten-minute rule" to gauge if you should modify your workout if feeling off 3.
    2. Polarized Training: Incorporate both high-intensity and low-intensity sessions for optimal results 1.
    3. Consistency: Focus on compound movements and ensure proper form to avoid injury and maximize gains 4.

    These workouts combine strength training with elements of high-intensity interval training to enhance overall fitness, build muscle, and improve cardiovascular health.

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