Finding the Right Workout for You
The "best" workout is the one you'll actually stick with — but not all workouts are created equal when it comes to results, bone health, mental wellbeing, and long-term sustainability. Here's our ranked breakdown of the most popular workout styles for women, covering what each does well and who it's best suited for.
The Rankings
1. Strength Training (Weightlifting)
Best for: Body composition, bone density, metabolism, long-term health.
Strength training tops our list for good reason. It builds lean muscle, boosts resting metabolism, supports bone health (especially important as women age), and is highly adaptable to all fitness levels. The myth that lifting weights makes women "bulky" is simply false — it's one of the most empowering and effective fitness approaches available.
2. Pilates
Best for: Core strength, posture, injury prevention, low-impact toning.
Pilates has exploded in popularity — and for good reason. It builds deep core strength, improves posture and alignment, and is gentle enough for those recovering from injury. Both mat and reformer Pilates deliver excellent results.
3. HIIT (High-Intensity Interval Training)
Best for: Cardiovascular fitness, calorie burn, time-efficiency.
HIIT workouts deliver significant cardiovascular and metabolic benefits in a short time. They're ideal for busy schedules. However, they should be balanced with lower-intensity days to avoid burnout and overtraining.
4. Running / Walking
Best for: Cardiovascular health, mental clarity, accessibility.
Running and brisk walking are among the most accessible forms of exercise. Regular cardio reduces the risk of heart disease, improves mood, and is easy to incorporate into daily life. Walking in particular is highly underrated.
5. Yoga
Best for: Flexibility, stress reduction, mind-body connection.
Yoga's benefits extend well beyond physical flexibility. It reduces cortisol (the stress hormone), improves sleep quality, and builds mindfulness. Power yoga and vinyasa flows also provide a meaningful strength component.
6. Cycling (Indoor or Outdoor)
Best for: Cardio, lower body toning, low joint impact.
Cycling is a low-impact cardio option that's easy on the knees and joints while still delivering great cardiovascular and leg-strengthening benefits. Indoor cycling classes make it especially accessible year-round.
7. Swimming
Best for: Full-body conditioning, joint-friendly movement, recovery.
Swimming engages almost every muscle group and is completely non-weight-bearing, making it ideal for those with joint issues or during pregnancy. It's a top choice for active recovery and overall conditioning.
How to Choose the Right Workout for Your Goals
| Goal | Best Workout Type |
|---|---|
| Build strength & tone | Strength training, Pilates |
| Lose body fat | HIIT + Strength training |
| Reduce stress | Yoga, Walking |
| Improve flexibility | Yoga, Pilates |
| Cardio & endurance | Running, Cycling, Swimming |
| Low-impact movement | Swimming, Cycling, Walking |
The Bottom Line
Variety is your friend. Combining two or three workout styles — such as strength training with yoga for recovery — tends to produce the best all-round results. Start with what excites you most, build a consistent habit, and evolve your routine from there.