Best Muscle Group Split for Women's Weekly Training
For women wanting to train different muscle groups throughout the week, the optimal approach is a resistance training program that targets all major muscle groups at least twice weekly on non-consecutive days, with 48 hours of rest between sessions for the same muscle group. 1
Evidence-Based Training Split Recommendations
Frequency and Volume
- Resistance exercises should target all major muscle groups (legs, hips, chest, back, abdomen, shoulders, and arms) at least 2 days per week on non-consecutive days 1
- Allow minimum 48 hours rest for any given muscle group between training sessions 1
- Aim for 8-12 repetitions per set for optimal strength and hypertrophy benefits 1
- Perform 2-4 sets per exercise for most effective results 1
Split Options Based on Scientific Evidence
Option 1: Upper/Lower Body Split (4 sessions/week)
- Monday: Upper body (chest, back, shoulders, arms)
- Tuesday: Lower body (quadriceps, hamstrings, glutes, calves)
- Wednesday: Rest
- Thursday: Upper body
- Friday: Lower body
- Weekend: Rest
This approach allows each muscle group to be trained twice weekly with adequate recovery time 2
Option 2: Full-Body Split (2-3 sessions/week)
- Monday: Full body workout
- Wednesday: Full body workout
- Friday: Full body workout (optional)
Research shows this approach can be equally effective as split routines when total weekly volume is equated 3, 2
Exercise Selection and Execution
- Include compound exercises that target multiple muscle groups for efficiency 1
- Perform exercises through full range of motion 1
- Incorporate both multi-joint and single-joint exercises for complete development 4
- Rest 2-3 minutes between sets for optimal strength gains 1
Special Considerations
Training Intensity
- Use moderate to vigorous intensity (60-70% of 1-rep maximum for beginners, 70-80% for more advanced) 1
- Progress gradually by increasing weight, repetitions, or sets as strength improves 1
Complementary Training Components
- Include flexibility exercises 2-3 days per week, holding stretches for 10-30 seconds 1
- Consider adding balance exercises 2-4 days per week for overall functional fitness 1
- Incorporate 150-300 minutes of moderate-intensity aerobic activity weekly for cardiovascular health 1
Evidence on Training Split Effectiveness
- Research shows no significant difference between split-body and full-body routines for strength gains and muscle hypertrophy when weekly volume is equated 3, 2
- Some evidence suggests higher weekly training frequency may provide superior hypertrophic benefits for certain muscle groups 5
- Upper body strength gains may benefit from higher frequency training (≥3 days/week) compared to lower frequency 4
Common Pitfalls to Avoid
- Overtraining by not allowing adequate recovery between sessions for the same muscle group 1
- Undertraining by using insufficient resistance or volume 1
- Neglecting proper form in favor of heavier weights 1
- Failing to progressively increase training stimulus over time 1
Remember that consistency is more important than the specific split chosen, and either a well-designed split routine or full-body approach can be effective when implemented properly with adequate volume and recovery 3, 2.