12 Week Weight Loss Gym Routine for Females (with PDF)

Welcome to the 12 Week Weight Gym Routine for Females! This comprehensive program is specifically designed for women, taking into account the different phases of the menstrual cycle and how they can impact training and weight loss efforts.

By aligning your workouts with the hormonal fluctuations throughout your cycle, we aim to optimize your results and make your fitness journey more effective and enjoyable. Get ready to achieve your weight loss goals, improve your overall fitness, and embrace a healthier lifestyle.

Jump to the program now!

Alternatively, you can download the free 12 Week Weight Loss Gym Routine for Females PDF using the link below:

Remember, every woman’s cycle is unique, and individual experiences may vary. Listen to your body, make adjustments as needed, and consult with healthcare professionals or your doctor if you have any specific concerns or conditions. This 12-Week Weight Loss Gym Routine for Females aims to empower you to make positive lifestyle changes and achieve sustainable weight loss results while considering the different phases of your menstrual cycle. Let’s embark on this transformative journey together!

12 Week Weight Loss Gym Routine for Females In a Nutshell

Overview

The key components of this gym routine:

1. Workout Plan: A well-rounded program combining strength training, cardio exercises, and flexibility training tailored to the different menstrual cycle phases.
2. Nutritional Guidelines: Provide guidance on balanced nutrition, portion control, and mindful eating to support weight loss goals and overall well-being.

Will This Weight Loss Gym Routine Help me Lose Weight?

This program is designed to help you lose weight.

The principles and instructions in the program will primarily focus on fat loss objectives with muscle-building goals coming in at a close second.

With that said, weight loss in this regard is a delicate process and as you will learn from this program, will be carried out in a healthy and progressive way.

Extreme and sudden fat loss can have deleterious effects on your overall health and might even counteract goals.

In other words, the key is to get healthy, and by getting healthy, your body will transform into a lean mean beach ready machine.

Related: Try our 7-Day Keto Diet Plan for helping with the nutrition side of things.

Program Structure

This 12 Week Female Weight Loss Program is structured to consider your menstrual cycle phases to optimize results.

Since the menstrual cycle is generally 4 weeks long, this program will progress over three four-week training cycles, with each week representing a different phase.

The program will progress as the cycles advance, each workout table will provide direction on the progression system. Here’s a brief outline of the program:

Phase 1: Menstrual Phase (Weeks 1, 5, 9):

During this phase, focus on light to moderate-intensity exercises,This helps  alleviate discomfort and promote blood flow while providing a gentle introduction to training. Training in this fashion allows your body to stay on track while also honoring the unique stresses it will be under

Phase 2: Follicular Phase (Weeks 2, 6, 10):

As estrogen levels rise, you’ll experience an increase in energy and endurance. Incorporate more strength training exercises to build lean muscle, boost metabolism, and enhance fat burning. You will notice a ramp up in strength exercises and a more comprehensive approach to HIIT.

Phase 3: Ovulatory Phase (Week 3, 7, 11):

At this stage, estrogen and testosterone levels peak, leading to increased strength and power. This phases is where you can go all-out.  The protocols for high-intensity interval training (HIIT) workouts and resistance training will max out the volume and intensity.

Phase 4: Luteal Phase (Weeks 4, 7, 12):

During this phase, progesterone levels rise, and your body may experience increased water retention and cravings. During this phase, we will still maintain a good degree of intensity, but a gradual deloading will occur before the cycle restarts.

For all phases, each week will comprise of a 6 day split in the following format:

Overall, this program is structured to provide a challenging and effective workout that targets different muscle groups and includes a mix of cardio and resistance training exercises. 

Each daily session will consist of the following elements in chronological order:

1. The warm up. Gets the blood pumping and stimulates the muscles in anticipation for the grilling it’s about to receive! We provide specific warm up exercises below.
2. The actual workout.
3. The cool down. Helps take your heart rate back down to normal and usually involves stretching.

1. The Warm Up

The warm up is a 5-10 minute session that includes a series of dynamic stretches and exercises to prepare your body for the main workout.

The warm up is designed to increase your heart rate, warm up your muscles, and prepare your body for the exercises.

Dynamic Stretch (45 seconds)	How to Do It
Leg swings	Stand with your feet shoulder-width apart and swing one leg forward and back, then side to side, and finally in a circular motion. Repeat with the other leg.
Arm circles	Stand with your feet shoulder-width apart and extend your arms out to your sides. Make small circles with your arms, gradually increasing the size of the circles.
High knees	Stand with your feet hip-width apart and lift one knee up towards your chest, then lower it back down. Repeat with the other leg at a medium pace.
Butt kicks	Stand with your feet hip-width apart and kick one heel up towards your glutes, then lower it back down. Repeat with the other leg at a medium pace.
Walking lunges	Take a big step forward with one leg and lower your body down into a lunge position. Push off with your back foot and bring it forward to take another big step. Repeat for several reps.
Spiderman stretch	Start in a high plank position and bring one foot up to the outside of your hand. Hold for a few seconds, then switch sides.
Inchworms	Stand with your feet hip-width apart and bend forward, placing your hands on the ground. Walk your hands forward until you’re in a high plank position, then walk your feet forward to meet your hands.

2. The Actual Workout

Get ready to sweat, because the 12 week weight loss gym routine for females is here to guide you towards your goals every step of the way.

Each week, you’ll have a combination of resistance training, mobility, and cardio workouts that are designed to challenge your body and help you achieve your goals. You’ll be using a variety of exercises, from compound movements like squats and deadlifts to isolation exercises like bicep curls and tricep extensions. 

The exercises are focused around the different phases of your monthly cycle as mentioned, so you’ll be able to time the use of the program based on your individual needs.

For resistance-based exercises, choose a weight that allows you to complete the prescribed number of reps with good form. Increase the weight as you get stronger. We also specify a rest period in between sets, so please follow the prescribed times to allow your muscles to recover.

You’ll also be incorporating high-intensity interval training (HIIT) principles from our HIIT program to really boost your metabolism and burn fat. These workouts will be intense and straight to the point, so get ready to push yourself to the limit!

Because nutrition is super important, this program will also include in-depth nutritional and supplement guidelines.

So get ready to work hard, eat well, and see excellent results. Are you up for the challenge? Let’s do this! Jump to the workouts!

3. The Cool Down

A cool down is an essential part of any workout, and it’s important not to skip it. After an intense workout, your body needs time to gradually return to its resting state. Here are a few reasons why a cool down is so important:

1. It helps to reduce the risk of injury by gradually decreasing your heart rate and blood pressure. This helps to prevent blood from pooling in your legs and reduces the risk of dizziness or fainting.
2. A cool down helps to prevent muscle soreness by flushing out waste products that build up during exercise. This helps to reduce muscle stiffness and soreness the next day.
3. It helps to improve flexibility by stretching out your muscles while they are still warm. This can reduce the risk of injury and improve your overall range of motion.
4. A cool down can also help to promote relaxation by lowering your heart rate and reducing your stress levels. This can help you to feel more relaxed and calm after your workout.

Below is your guide to an effective cool down strategy to be implemented at the end of each workout and should last 5-10 minutes.

Stretch (hold for 30 seconds)	Target Muscles	How to Do It
Standing Hamstring Stretch	Hamstrings	Stand with feet hip-width apart and extend one leg forward, keeping it straight. Hinge forward at the hips and reach toward your toes. Hold for 30 seconds and switch sides.
Quad Stretch	Quadriceps	Stand with feet hip-width apart and bend one knee, bringing your heel toward your buttocks. Hold onto your ankle or foot with one hand and keep your knees close together. Hold for 30 seconds and switch sides.
Seated Forward Fold	Hamstrings and Lower Back	Sit on the floor with legs extended in front of you. Reach forward and try to touch your toes. Hold for 30 seconds.
Figure Four Stretch	Hips and Glutes	Lie on your back with knees bent and feet flat on the floor. Cross your left ankle over your right knee and gently pull your right knee toward your chest. Hold for 30 seconds and switch sides.
Shoulder Stretch	Shoulders and Upper Back	Stand with feet hip-width apart and reach one arm across your chest, using the other arm to gently pull it closer to your body. Hold for 30 seconds and switch sides.

Equipment Used in the Program

In order to maximize your exercise results, you will need access to a wide array of workout equipment, especially the type that engages resistance training.

This includes things such as:

• Barbell and weight plates
• Dumbbells (various weights)
• Resistance bands
• Pull-up bar or assisted pull-up machine
• Bench (flat, incline, and/or decline)
• Stability ball
• Foam roller for self-myofascial release
• Jump rope
• Stopwatch or timer for HIIT workouts
• Yoga mat for stretching and core exercises
• Cable machine (for lat pulldowns, cable rows, tricep pushdowns, etc.)
• Leg press machine or squat rack
• Smith machine (for squats, bench press, and other exercises)
• Leg extension machine
• Leg curl machine
• Chest press machine
• Calf raise machine

Some additional equipment that may be helpful but not required include:

• Kettlebells
• TRX suspension trainer
• Medicine ball
• Cable machine
• Treadmill or stationary bike for cardio

While it is possible to invest and set up your own gym, this is obviously beyond most people’s budgets or space allowance, so simply signing up or using an existing gym membership to access this equipment would be your best bet.

The 12 Week Weight Loss Gym Routine for Females

Exercise	Week 4	Week 8	Week 12	Rest
Jumping Jacks	30s x 3	45s x 3	60s x 3	30 sec
High Knees	30s x 3	45s x 3	60s x 3	30 sec
Mountain Climbers	30s x 3	45s x 3	60s x 3	30 sec
Plank Jacks	30s x 3	45s x 3	60s x 3	30 sec
Box Jumps	30s x 3	45s x 3	60s x 3	30 sec
Battle Ropes	30s x 3	45s x 3	60s x 3	30 sec

Exercise	Week 4	Week 8	Week 12	Rest
Hip Bridges	10 x 3	12 x 3	15 x 3	30 sec
Leg Swings	10 x 3	12 x 3	15 x 3	30 sec
Hip Flexor Stretch	10 x 3	12 x 3	15 x 3	30 sec
Shoulder Rolls	10 x 3	12 x 3	15 x 3	30 sec
Hamstring Stretch	10 x 3	12 x 3	15 x 3	30 sec
Cat-Cow Stretch	10 x 3	12 x 3	15 x 3	30 sec
Child’s Pose	10 x 3	12 x 3	15 x 3	30 sec
Downward Dog	10 x 3	12 x 3	15 x 3	30 sec

Exercise	Week 4	Week 8	Week 12	Rest
Squats	10 x 4	12 x 4	15 x 4	60 sec
Deadlifts	10 x 4	12 x 4	15 x 4	60 sec
Seated Leg Extensions	10 x 4	12 x 4	15 x 4	60 sec
Seated Leg Curls	10 x 4	12 x 4	15 x 4	60 sec
Adductor Machine	10 x 4	12 x 4	15 x 4	60 sec
Abductor Machine	10 x 4	12 x 4	15 x 4	60 sec

Exercise	Week 4	Week 8	Week 12	Rest
Jump Squats	30s x 4	45s x 4	60s x 4	30 sec
High Knees	30s x 4	45s x 4	60s x 4	30 sec
Plank Jacks	30s x 4	45s x 4	60s x 4	30 sec
Burpees	30s x 4	45s x 4	60s x 4	30 sec
Battle Ropes	30s x 4	45s x 4	60s x 4	30 sec
Mountain Climbers	30s x 4	45s x 4	60s x 4	30 sec

Exercise	Week 4	Week 8	Week 12	Rest
Hip Bridges	10 x 3	12 x 3	15 x 3	30 sec
Leg Swings	10 x 3	12 x 3	15 x 3	30 sec
Hip Flexor Stretch	10 x 3	12 x 3	15 x 3	30 sec
Shoulder Rolls	10 x 3	12 x 3	15 x 3	30 sec
Hamstring Stretch	10 x 3	12 x 3	15 x 3	30 sec
Cat-Cow Stretch	10 x 3	12 x 3	15 x 3	30 sec
Child’s Pose	10 x 3	12 x 3	15 x 3	30 sec
Downward Dog	10 x 3	12 x 3	15 x 3	30 sec

Exercise	Week 4	Week 8	Week 12	Rest
Seated Rows	10 x 4	12 x 4	15 x 4	60 sec
Lat Pull-Downs	10 x 4	12 x 4	15 x 4	60 sec
Dumbbell Bicep Curls	10 x 4	12 x 4	15 x 4	60 sec
Dumbbell Shoulder Press	10 x 4	12 x 4	15 x 4	60 sec
Barbell Bench Press	10 x 4	12 x 4	15 x 4	60 sec
Dumbbell Lateral Raises	10 x 4	12 x 4	15 x 4	60 sec

Nutrition for your Weight Loss Journey

As mentioned, nutrition will be a key factor if not the main factor towards achieving a shredded physique.

Usually, it is best to approach nutrition from an individual to individual bases, but you aren’t getting a meal plan here, just a few useful and essential guidelines.

The first thing we need to look at is what you should be eating.

What To Eat

Weight Loss Diet For The Four Phases 

Managing nutrition during the menstrual cycle is beneficial for weight loss and overall well-being.

We’ve put together some general guidelines and recommendations for each of the four phases of the menstrual cycle: Just remember ladies, these are guidelines and each body has different requirements ranging from simple preferences to vital needs.

1. Menstruation Phase (Days 1-5):
   • Iron-rich foods: Consume iron-rich foods like lean meats, legumes, leafy greens, and fortified cereals to replenish iron lost during menstruation.
   • Hydration: Stay adequately hydrated by drinking water, herbal teas, and natural fruit juices to support overall health and reduce bloating.
   • Balanced meals: Focus on balanced meals that include whole grains, lean proteins, healthy fats, and plenty of vegetables.
     
2. Follicular Phase (Days 6-14):
   • Complex carbohydrates: Include complex carbohydrates like whole grains, beans, and lentils to provide sustained energy levels.
   • Fiber-rich foods: Consume high-fiber foods such as fruits, vegetables, and legumes to promote satiety and support healthy digestion.
   • Regular exercise: Engage in regular aerobic exercises and strength training to enhance metabolism and promote weight loss.
     
3. Ovulation Phase (Day 14):
   • Healthy fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and fatty fish to support hormone production.
   • Antioxidant-rich foods: Eat antioxidant-rich foods like berries, leafy greens, and colorful vegetables to reduce inflammation and support overall health.
   • Moderate portion sizes: Pay attention to portion sizes to maintain a calorie deficit if weight loss is the goal.
     
4. Luteal Phase (Days 15-28):
   • Protein-rich foods: Include protein-rich foods such as lean meats, poultry, fish, eggs, tofu, and legumes to support muscle recovery and curb cravings.
   • Healthy snacks: Opt for healthy snacks like Greek yogurt, nuts, seeds, and vegetables to manage cravings and stabilize blood sugar levels.
   • Stress management: Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises to prevent emotional eating.

Focus On Protein

With all things considered, your main dietary focus should be getting enough protein.

There are a few reasons why protein should form the foundation of your approach when it comes to healthy weight loss as a woman.

Firstly, protein is the most satiating of the macronutrients. That means it makes you feel fuller for longer on a lower quantity of food than carbs or fat. This means it is easier t keep your appetite and resultant cravings at bay.

Doing this will allow you to lean into your calorie deficit much easier.

The next big win when it comes to protein is its thermic effect. The thermic effect of digestion points to the amount of calories burned in order to absorb nutrients from the gut to your bloodstream.

Protein scores the highest in this regard meaning you burn more calories simply by eating it, and when it comes to weight loss, every bit towards a healthy caloric deficit counts.

Next, we have the muscle-building/toning effect that protein provides.

Protein is the building block of muscle and muscle mass or lean mass contributes tremendously towards healthy weight loss. That’s because muscle is an active tissue with constant energy (calorie) demand. This means that the more muscle you build over time, the more you increase your metabolism.

The last reason protein is important is female-specific. Your monthly cycle is a resource-heavy process and when it comes to replenishing tissues and nutrients, hitting your baseline protein requirements is the first port of call.

Supplements

Supplements are often confusing to understand and hard to keep track of.

There are so many brands with so many products in their catalog with ranges of potency and flavors to choose from.

For instance, a single supplements brand can have 5 different pre workouts with different flavor and formula variations.

Protein and Creatine

The truth is, most of the products in a supplements range are pretty useless. They aren’t typically bad for you, but most won’t provide any significant benefits except for the following:

• Protein
• Creatine

Yes, you read right, only two supplements are considered essential.

We’ve already gone over the importance of protein, and that’s exactly why taking it in supplementally form will get you across the finish line and then some.

Then we have creatine, a supplement which is so well researched and valued for its benefits you can’t deny it’s place in your gym bag or supplements cupboard.

Creatine is a popular supplement known for its performance-enhancing benefits, and it can be a valuable addition to a female weight loss routine. When considering creatine supplementation, it’s important to understand its effectiveness and potential benefits for females.

Research shows that creatine is just as effective for females as it is for males. By increasing the production of adenosine triphosphate (ATP), creatine provides energy for muscle contractions, resulting in improved strength, power, and exercise performance.

Maintaining proper hydration is crucial when using creatine. The supplement draws water into the muscles, which can lead to increased water retention.

To support hydration and prevent potential discomfort associated with water retention, it’s essential to drink adequate fluids throughout the day. By staying hydrated, you can optimize the benefits of creatine supplementation.

The dosage recommendation for creatine is generally the same for both males and females.

It typically involves a loading phase of 20 grams per day for 5-7 days, divided into smaller doses, followed by a maintenance phase of 3-5 grams per day. However, it’s crucial to consult with a healthcare professional or registered dietitian to determine the appropriate dosage for your specific needs and circumstances.

Beyond its known effects on strength and power gains, creatine can offer additional benefits for women. It may aid in muscle recovery, increase lean muscle mass, and potentially improve cognitive function.

These benefits can be valuable for women and individuals engaged in regular exercise, supporting their overall performance and well-being.

NAC

N-acetylcysteine (NAC) is a dietary supplement that has been studied for its potential health benefits. 

It’s a precursor to glutathione, which is considered the most potent antioxidant in the body.

The reason this is so powerful is that oxidative stress is one of the stumbling blocks of a physique transformation.

Having a potent antioxidant such as glutathione from NAC ensures you can optimize your metabolism, keep your liver in check, and speed up recovery.

Overall, NAC is a versatile supplement with various potential health benefits. However, as with any supplement in this program, it’s important to talk to your doctor before starting to take NAC, especially if you have any underlying health conditions or are taking any medications.

Iron

Lastly, iron is important to keep an eye on. 

Due to the resource demands and blood loss you will naturally encounter as a female, making sure your iron levels are in check is crucial.

Supplements You Don’t Need or Should Avoid

First on this list is BCAAs, short for “branched-chain amino acids”.

These 3 essential amino acids are found in all complete protein sources, which you should be consuming anyways for general health.

So if you are already consuming BCAAs as part of your regular protein requirements, why should you take isolated supplemental doses?

Short story: if you are hitting your protein targets, you have more than enough BCAAs at your disposal.

The last supplement you don’t need is fat burners. These are either useless or slightly harmful.

They do little more than temporarily excite your heart rate, suppress your appetite, or flush out water from your body.

They have no direct impact or effect on fat stores in your body and the effect they do have which leads to weight loss is usually temporary and often not healthy.

There are heaps of fat-burning and slimming supplements out there. We suggest you steer clear and focus on what’s outlined in this guide or through further consultation with a doctor or health care provider.

How To Eat To Lose Weight

With a good idea of what to eat, it’s important to touch on the protocols and principles you should use to approach your diet.

Let’s start with protein again, and fortunately, this is a very simple guideline.

When it comes to protein consumption, the widely accepted protocol for the goals set out in this program is to consume 2g of protein for every 1kg of body mass.

That means for an active adult female weighing 60kgs partaking in this program, they would need to consume up to 120gs of protein on a daily basis to hit the desirable resource quota for building muscle.

It can be difficult to smash this goal from your regular diet alone, and that’s why protein supplements are so essential.

Calorie Deficit

How much food you consume and the calories you burn during a weight loss program correlate. You need to deliberately enter a calorie deficit.

This is another aspect where a high-protein diet comes into play. Protein plays a preservative or muscle-sparing role where lean mass is concerned. That’s because when you are in a significant caloric deficit, your body will likely burn muscle tissue as well as fat for energy. 

In order to prevent your body from using amino acids from your muscle fibers, give it enough dietary protein to prevent that from happening.

With this taken care of, a calorie deficit is essential to a weight loss program because it is the most effective way to lose body fat. 

When you create a calorie deficit, your body is forced to use stored energy (fat) to make up for the energy deficit. This results in a reduction in body fat, which is the goal of a weight-loss program.

It’s important to note that a calorie deficit should be achieved through a moderate reduction in calorie intake and/or a moderate increase in calorie expenditure in order to avoid negative side effects such as muscle loss, fatigue, metabolic damage, overtraining and just being miserable.

Extreme caloric deficits tend to lead to drastic relapses associated with yoyo dieting and disordered eating. Slow and steady wins the race.

Portion Control

Now let’s look at portion control.

It might seem a bit odd, but handsize portion control has been shown to fall in line with dietary requirements from individual to individual according to the ISSA curriculum.

Another helpful way of keeping track is through weight measurement of your macros and calculating your calories. Each of your macronutrients has an ideal intake guideline based on your physical profile. You’ll also have different caloric needs based on your level of activity. Let’s take a look at the info below.

Macro Nutrient	grams/kg/day	kcal/gram
Protein	2	4
Fat	0.75	9
Carbs	3	4

Conclusion

As a woman, it is essential to consider where you’re at with your monthly cycle, this can greatly impact your ability to fulfill your objectives in any health and fitness program.

It’s an aspect that hasn’t been given that much airtime, but it really does make a difference.

This program is designed for beginners and women who aren’t pregnant or breastfeeding.

If you have any additional questions or concerns, please feel free to reach out. We’re here to guide and support you throughout your health and fitness journey.

FAQ