The Fitness Plan for Women
Women need strength training just as much as men — maybe more. This fitness plan for women focuses on building real strength, improving body composition, and boosting confidence.
Myths to forget
❌ "Lifting weights makes you bulky" — no it doesn't
❌ "Cardio is the only way to lose weight" — strength training burns more calories long-term
❌ "Women should only do light weights" — progressive overload applies to everyone
❌ "You need hours in the gym" — 3×45 minutes per week is enoughThe 3-Day Weekly Plan
Day 1 — Lower Body Focus
Goblet squats — 4×10
Romanian deadlifts — 4×10
Glute bridges — 3×15
Walking lunges — 3×10/leg
Plank — 3×45 secondsDay 2 — Upper Body Focus
Dumbbell press — 4×10
Dumbbell rows — 4×10
Shoulder press — 3×10
Bicep curls — 3×12
Tricep dips — 3×10Day 3 — Full Body + Cardio
Deadlifts — 3×10
Push-ups — 3×10
Squats — 3×12
15-min HIIT finisherNutrition for women
Protein: 1.8 g/kg body weight
Don't fear carbs — they fuel your training
Iron-rich foods (spinach, red meat, lentils)
Calcium and vitamin D for bone healthFTW for women
FTW's 5-persona system works for everyone. The Patient persona can be a good fit for many women starting out — steady, sustainable progression. FTW builds a fitness plan for women that fits real schedules and real bodies.
Download FTW Fitness — an AI-powered fitness app built in Egypt. Currently free to download and use.
