A gym plan for women training two times a week can still be effective if it's well-

structured and focuses on compound exercises and full-body workouts. Here's a sample
gym plan for women that you can follow:

Note: Before starting any new exercise program, it's essential to consult with a
healthcare professional, especially if you have any underlying health conditions or
concerns.

Day 1: Full-Body Workout

1. Warm-up (5-10 minutes): Begin with light cardio, such as brisk walking or
cycling, to increase heart rate and warm up your muscles.
2. Compound Exercises:
 Squats: 3 sets of 8-10 repetitions
 Push-ups (can be modified with knee push-ups if needed): 3 sets of 8-
10 repetitions
 Bent-over Rows: 3 sets of 8-10 repetitions (use dumbbells or a barbell)
 Dumbbell Lunges: 3 sets of 8-10 repetitions per leg
 Plank: Hold for 30-45 seconds
3. Isolation Exercises (Optional):
 Bicep Curls: 3 sets of 8-10 repetitions
 Tricep Dips (use parallel bars or a bench): 3 sets of 8-10 repetitions
 Russian Twists: 3 sets of 12-15 reps (for core)
4. Cool-down and Stretching (5-10 minutes): Stretch your major muscle groups
to improve flexibility and reduce post-workout soreness.

Day 2: Full-Body Workout

Repeat the same structure as Day 1, focusing on compound exercises and incorporating
some variation in the exercises to keep things interesting. Here are some variations you
can consider:

1. Compound Exercises:
 Deadlifts (use dumbbells or a barbell): 3 sets of 8-10 repetitions
 Bench Press: 3 sets of 8-10 repetitions
 Lat Pulldowns or Pull-ups: 3 sets of 8-10 repetitions
 Leg Press or Leg Machines: 3 sets of 8-10 repetitions
 Side Plank (each side): Hold for 30-45 seconds
2. Isolation Exercises (Optional):
  Hammer Curls: 3 sets of 8-10 repetitions
 Tricep Extensions: 3 sets of 8-10 repetitions
 Leg Curls: 3 sets of 8-10 repetitions (for hamstrings)
3. Cool-down and Stretching (5-10 minutes): Stretch your major muscle groups
to improve flexibility and reduce post-workout soreness.

General Tips:

 Prioritize proper form and technique over heavy weights.

 Progressively increase the weight or resistance as you get stronger.
 Focus on controlled movements, and avoid rushing through exercises.
 Allow for at least 48 hours of rest between each workout to promote recovery.
 Stay hydrated before, during, and after your workouts.
 Listen to your body and adjust the workouts as needed to accommodate your
fitness level and any potential limitations.

This two-day-per-week gym plan provides a balanced approach to full-body strength

training for women. If your goal is weight loss, be sure to complement this plan with a
healthy diet that supports your fitness goals. Additionally, consistency and gradual
progression are key to seeing results over time.