From the Guidelines
The most effective exercise regimen for females should include at least 150-300 minutes of moderate-intensity aerobic physical activity, or 75-150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both, per week, along with regular muscle-strengthening activities, as recommended by the World Health Organization 2020 guidelines 1.
Key Components of the Exercise Regimen
- Aerobic activity: Accumulate at least 150-300 minutes of moderate-intensity, or 75-150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both, per week 1
- Muscle-strengthening activities: Engage in muscle-strengthening activities that involve all major muscle groups, performed on at least 2 days per week 1
- Flexibility exercises: Incorporate flexibility exercises, such as yoga or stretching, to improve overall flexibility and range of motion
- Progression: Start gradually with 10-20 minute sessions, increasing duration and intensity over time to achieve the recommended levels of physical activity
Benefits of Regular Exercise for Females
- Improved cardiovascular health 1
- Enhanced mood through endorphin release
- Better weight management
- Reduced risk of breast cancer
- Hormonal balance that can help manage PMS symptoms
- Improved bone density through weight-bearing exercises, reducing the risk of osteoporosis 1
- Core-strengthening exercises that support pelvic floor health, especially important during and after pregnancy
Implementation and Adherence
- Choose exercises that are enjoyable and can be maintained consistently, as adherence is the most important factor for long-term health benefits
- Incorporate high-intensity interval training (HIIT) for efficient calorie burning and metabolic benefits in shorter time periods
- Reduce sedentary behaviors, although evidence is insufficient to quantify a sedentary behavior threshold 1
From the Research
Effective Exercise Regimens for Females
The most effective exercise regimen for females can vary depending on individual goals and health status. However, research suggests that a combination of aerobic and resistance training can be beneficial for overall health and fitness.
- A study published in 2023 found that exercise training, including aerobic, resistance, and combined training, can effectively increase cardiorespiratory fitness (CRF) and muscular strength in post-menopausal women 2.
- Another study published in 2024 found that combined exercise training (aerobic and resistance) was the most promising for improving body composition outcomes, physical activity, mood, and sleep in women with obesity 3.
- Resistance training was found to be most promising for improving CRF, strength, and pain in women with obesity 3.
- A study published in 2010 found that a combined program of supervised aerobic, muscle strengthening, and flexibility exercises was more effective than aerobic exercise alone for improving health outcomes in women with fibromyalgia syndrome 4.
Key Components of an Effective Exercise Regimen
An effective exercise regimen for females should include:
- Aerobic exercise, such as walking, jogging, or cycling, to improve CRF 2, 3
- Resistance training, such as weightlifting or bodyweight exercises, to improve muscular strength and body composition 2, 3
- Flexibility and stretching exercises to improve range of motion and reduce injury risk 4, 5
- A combination of exercise types, such as aerobic and resistance training, to achieve overall fitness and health benefits 2, 3
Considerations for Exercise Prescriptions
When prescribing exercise for females, it is essential to consider individual health status, functional capacity, and goals. Exercise prescriptions should:
- Account for individual health status and functional capacity 6
- Include achievable activity goals and provide potential solutions to barriers 6
- Specify the type, frequency, and intensity of activities 6
- Be tailored to individual needs and goals, such as improving CRF, muscular strength, or body composition 2, 3