3-Day Gym and 1-Day Swimming Routine for a 23-Year-Old Woman
For optimal health and fitness outcomes, a 23-year-old woman should follow a structured workout plan consisting of 3 days of resistance training targeting different muscle groups and 1 day of swimming, with adequate rest between sessions. 1
Resistance Training (3 Days)
Day 1: Lower Body Focus
- Perform 3-4 sets of 8-12 repetitions of compound exercises targeting major lower body muscle groups 1:
- Squats (bodyweight, barbell, or dumbbell)
- Deadlifts (conventional or Romanian)
- Lunges (walking or stationary)
- Leg press
- Calf raises
- Include 2-3 sets of core exercises 1:
- Planks
- Russian twists
- Bicycle crunches
- End with 5-10 minutes of stretching, holding each stretch for 20-30 seconds 1
Day 2: Upper Body Focus
- Perform 3-4 sets of 8-12 repetitions of exercises targeting major upper body muscle groups 1:
- Push-ups or chest press
- Rows (seated, bent-over, or cable)
- Shoulder press
- Lat pulldowns
- Bicep curls
- Tricep extensions
- Include 2-3 sets of core exercises 1:
- Planks
- Mountain climbers
- Hanging leg raises
- End with 5-10 minutes of stretching, holding each stretch for 20-30 seconds 1
Day 3: Full Body Circuit
- Perform 3 circuits of the following exercises with minimal rest between exercises 1:
- 12-15 bodyweight squats
- 10-12 push-ups (modified if needed)
- 12-15 dumbbell rows (each side)
- 10-12 shoulder presses
- 15-20 walking lunges
- 30-45 second plank
- Rest 1-2 minutes between circuits
- End with 5-10 minutes of stretching 1
Swimming Day
- Begin with 5-10 minutes of easy swimming to warm up 2, 3
- Main set (choose one) 2, 3:
- Option 1: 20-30 minutes of continuous swimming at moderate intensity, alternating between different strokes
- Option 2: Interval training - 10 sets of 50m swims with 30 seconds rest between sets
- Option 3: 4 sets of 200m with 1-minute rest between sets
- Include 10 minutes of water resistance exercises 3:
- Water treading
- Flutter kicks with kickboard
- Arm pulls with water resistance
- Cool down with 5-10 minutes of easy swimming 2, 3
Weekly Schedule Example
- Monday: Lower Body Training
- Tuesday: Rest or Light Activity
- Wednesday: Upper Body Training
- Thursday: Swimming
- Friday: Full Body Circuit
- Saturday/Sunday: Rest or Light Activity (walking, yoga, etc.)
Important Considerations
- Maintain proper form during all exercises to prevent injury 1
- Progress gradually by increasing weight, repetitions, or sets as strength improves 1
- Aim for a total of 150-300 minutes of moderate-intensity exercise per week 1
- Include at least 2 days of muscle-strengthening activities per week 1
- Stay hydrated before, during, and after workouts 1
- Allow 48 hours of recovery for specific muscle groups between strength training sessions 1
- Monitor exercise intensity using the talk test - you should be able to talk but not sing during moderate-intensity exercise 1, 4
Progression
- For beginners: Start with lighter weights and fewer sets, focusing on proper form 1
- For intermediate: Gradually increase resistance and add more challenging variations 1
- For advanced: Incorporate more complex movements and higher intensity intervals 1
This balanced routine provides comprehensive fitness benefits by combining strength training for all major muscle groups with cardiovascular exercise through swimming, optimizing both health and performance outcomes 4, 2.