As a certified personal trainer, I have had the privilege of working with countless women and helping them achieve their fitness goals. One thing I have noticed is that women gravitate towards certain types of exercise. These workouts not only improve physical fitness, but also contribute to improved mental health, increased self-confidence and general well-being. In this guide, I’ll share the most popular exercises that women love and easy ways to make them part of your routine.
Understanding women’s fitness goals
Women often prioritize workouts that meet a combination of goals, including:
- Building strength without excessive volume.
- Improving mobility and flexibility for everyday ease and injury prevention.
- Improving mental well-being through movement.
- Strengthening cardiovascular health keep up with a busy lifestyle.
- Shaping and toning muscles for a balanced physique.
Regardless of the goal, the foundation of every successful training lies in consistency, personalization and enjoyment.
The best exercises that women love
1. Yoga: Favorite mind-body
Yoga remains a favorite choice for women because of its versatility and affordability. Whether you’re a beginner looking to improve flexibility or an advanced yogi looking for awareness, yoga offers something for everyone.
Why women love him:
- Stress relief: Yoga promotes relaxation and reduces cortisol levels.
- Flexibility and balance: Improved mobility can improve performance in other activities.
- Community: Many women find support and connection in group yoga classes.
Coach’s advice: Start with lighter weights to master form, then gradually increase the resistance for optimal results.
2. Strength training for empowerment and longevity
Strength training has gained immense popularity among women due to its physical and mental benefits. Once thought to be a “male-dominated” space, the gym floor is now a vibrant community of women lifting weights, improving muscle tone and boosting their confidence.
Why women love him:
- Increased power: Building lean muscle makes everyday activities easier.
- Bone health: Strength training can fight osteoporosis, especially in older women.
- Body composition: Helps reduce body fat while maintaining muscle, giving a toned appearance.
Coach’s advice: Start with full-body exercises like squats, deadlifts, and push-ups. Gradually increase the resistance as you gain confidence.
3. Exercises for the gluteus: Focus on the butt
Targeting the glutes has become a fitness trend, and for good reason. Strong glutes not only improve appearance, but also improve functional performance and prevent injury.
Why women love him:
- Aesthetic advantages: Creates a lifted and sculpted look.
- Postural support: Stabilizes the pelvis and protects the lower back.
- Athletic performance: Improves strength and endurance in activities such as running and cycling.
4. Pilates: Core Strength with Elegance
Pilates, with its emphasis on core strength and controlled movements, appeals to women of all ages. It’s a great choice for those looking for low-impact workouts that deliver noticeable results.
Why women love him:
- Improving posture: Pilates strengthens the muscles that support your spine.
- Basic focus: A strong core supports overall body strength and reduces back pain.
- Accessibility: From mat classes to reform machines, there’s an option for everyone.
Coach’s advice: Try adding Pilates principles to your warm-up or as an active recovery exercise.
5. High Intensity Interval Training (HIIT): Short, intense workouts
HIIT involves short bursts of intense exercise followed by short recovery periods. This type of exercise is incredibly effective for burning calories and improving cardiovascular health. It’s also a time-efficient way to get a great workout in, as HIIT sessions usually only last 10-15 minutes.
Why women love him:
- Accessibility: Jumping or running requires minimal equipment.
- Mental clarity: Cardio releases endorphins, improving mood.
- Goal oriented: Many women set distance or pace goals for a sense of accomplishment.
Professional advice: Mix in low-load options, like lunges or bodyweight squats, for joint-friendly modifications.
6. Group fitness courses: Motivation in numbers
The social and motivational aspect of group fitness classes attracts many women to studios and gyms. Popular options include Zumba, spin, HIIT (high intensity interval training) and dance fitness.
Why women love him:
- Community energy: Exercising with others can increase accountability and satisfaction.
- Diversity: The variety of hours prevents boredom and works on different muscle groups.
- Exercises under the guidance of an instructor: Expert guidance ensures proper technique and safety.
7. Outdoor exercises for adventure lovers
If you love the outdoors, consider incorporating outdoor exercise into your routine. Hiking, running, swimming and cycling are great ways to get some fresh air and exercise. Exercising outdoors can also help reduce stress and improve your mood.
Why women love him:
- Being outdoors reduces stress and increases vitamin D levels, while the scenery makes exercise exciting.
Coach’s advice: Always warm up before you go and wear the proper gear to prevent injury.
Designing the perfect workout plan
Here is an example of a weekly schedule tailored for working women:
- Monday: Full body strength training (45 minutes).
- Tuesday: yoga or pilates (30 minutes).
- Wednesday: HIIT workout (20 minutes).
- Thursday: Rest or active recovery (easy walking or stretching).
- Friday: Lower body strength training (45 minutes).
- Saturday: Outdoor adventure (hiking, cycling or running).
- Sunday: Yoga for rest or renewal.
Final thoughts
Fitness is more than just physical – it’s about discovering your own strength, finding joy in movement and embracing a healthier lifestyle. Whether you’re lifting weights, practicing yoga, or enjoying a walk in nature, the most important thing is to find activities that make you feel good.
Consistency, variety and a positive mindset will take you far on your fitness journey. Celebrate every milestone, no matter how small, and remember: the best workout is the one you love and stick to.
