Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Cables, Dumbbells, Other
  • Target Gender Female
  • Workout PDF Download Workout

Workout Description

Last year, we published a series of workouts for tall guys.

It was incredibly popular among the tall population.

Most workouts online are written for lifters with average proportions and limb lengths. They neglect the tall lifter.

On top of that, most workout routines created online are written with men-specific goals in mind.

That’s not to say women can’t perform them. However, a lot of times there are other body parts women would rather prioritize in their weight lifting routines.

If you’re a tall female lifter – you’ve probably never found a workout routine that’s catered towards your body type and your goals.

Let’s change that today.

Below is a full body workout routine for tall girls. Tall, in this article, would be best described as 5’10 or taller. If you’re shorter than this, you are still more than welcome to give the program a shot if you like the layout and exercise selection.

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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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Full Body Workout Routine for Tall Women Overview

This workout is written with tall women lifters in mind. The exercise selection will reflect this.

The majority of the lifts will place you in favorable lifting positions based on your longer limbs. That means for lower body exercises, we’re moving the weight loads in front of the body, performing single leg work, and hip thrusting.

For upper body, we’re going to utilize grips that are easier on the shoulders to help you capitalize on your naturally increased range of motion and allow us to better build lean muscle.

Since one of the more common goals among women is to grow the glutes, a lot of emphasis will be placed on lower body work with glute accessory exercises at the end of each workout. If you have different goals, you are more than welcome to substitute this additional glute work for a muscle group you’d rather improve on.

No specific cardio recommendations have been made. Your primary focus should be executing all of your weight-based workouts in a week and improving upon the weight you use for each exercise whenever possible.

After you’re able to do this consistently, you can add in cardio-based on your individual needs and goals. I would recommend low-intensity cardio on your rest days to increase blood flow and improve your recovery while also increasing your weekly caloric expenditure.

Rest periods will be highly individualized. There’s no set amount of time prescribed within this routine. Rest as needed to fully recover before performing your next set. On your accessory glute work, you may want to limit rest to 30-45 seconds to really increase the burn. For all other exercises, it is really up to your discretion.

No direct abdominal work is included in this workout – however, you may add some depending on your goals. A stronger core may require additional focused core stability work. Visible abdominals, however, requires genetics and attention to detail when it comes to nutrition to accomplish.

Day 1: Full Body Workout for Tall Women

Exercise Sets Reps
Front Squat or Safety Bar Squat 4 8
Dumbbell Stiff Legged Deadlift 3 10
Dumbbell Step Up 2 12-15 Each
Standing Military Press 4 12
Dumbbell Bent Over Row 4 12
Banded Hip Abduction 3 25
Bodyweight Glute Bridge 3 30

Day 2: Full Body Workout for Tall Women

Exercise Sets Reps
Trap Bar Deadlift 4 8
Goblet Squat 3 10
Neutral Grip Bench Press 3 10
Neutral Grip Pull Down 3 10
Neutral Grip Cable Row 3 10
Bodyweight Walking Lunge 3 25-30 Each
Kettlebell Swing or Plie Squat 3 30

Day 3: Full Body Workout for Tall Women

Exercise Sets Reps
Barbell Hip Thrust 4 8
Bulgarian Split Squat 3 10 Each
Cable Face Pull 3 10
Wide Grip Inverted Row 3 10
Push Up 3 10*
Hyperextensions 3 15+
Banded Glute Bridge 3 20

*If you can perform 10 reps easily, perform each set to failure.
+Progress with this exercise until you are able to perform 25 bodyweight reps easily, then begin utilizing weight.

Full Body Workout for Tall Women Notes

The full body workouts for tall girls can used for 8-12 weeks. You will perform the same workouts weekly and try to improve upon your strength levels when able during that timeframe.

Afterwards, you’re more than welcome to stick to the program if you’re still seeing results and enjoying it. You may also tinker with the exercises listed to make slight alterations, but a relatively similar workout scheme.

As you progress, however, your goals may change. You may want to break your workouts into an upper/lower split or push, pull, legs split to allow yourself the opportunity to include more volume for other muscle groups.

That’s completely fine and a good long-term goal. We will aim to add workouts that accommodate those styles of training in the coming months. In the meantime, enjoy the full body workouts.

If you have any questions about the workouts above, please feel free to leave us a comment below. We will do our best to answer your questions.

Posted on: Wed, 04/26/2023 - 06:59

Can you provide a link to a video showing how to do a neutral grip pull down, please? Thanks!

M&S Team Badge
Posted on: Tue, 05/02/2023 - 13:10

I am surprised we don't have one in our Exercises section, Mimi. Apologies. The closest I could come up with was this one for the V-bar. A neutral grip attachment will be wider, but if you don't have access to one, this will work as well.

Posted on: Thu, 09/22/2022 - 07:20

I am wondering on the day 2 walking lunges and kettlebell swings, the reps feel exessive for 3 rounds at the end of the routine. I have been doing max weights for most so doing these at the end seem impossible for so much.

M&S Team Badge
Posted on: Sat, 09/24/2022 - 09:53

You can reduce the weight in order to meet the rep requirements. At that point of the workout, muscle stimulation should be the focus more than reaching failure.

Posted on: Sat, 02/27/2021 - 05:40

Hi I am 6'1 70kg, been going to the gym (with a trainer) for nearly a year now and see absolutely no difference. Also find that if I do start seeing any change I can lose it practically over night if I am not consistent with work outs. I have become so despondent and close to just resigning myself to the fact that ill never get to where I want to be physically. Only lately have I started to wonder if it has anything to do with my height.
Do you really think that I should continue with weight training or just try live a naturally active lifestyle?
Thanks you such an amazing site, so refreshing to come across all this information with no added BS.

M&S Team Badge
Posted on: Mon, 03/01/2021 - 09:38

Hey Natalie - weight training has many more benefits than just aesthetics. One thing that could be playing a factor in not seeing results is your diet. Have you used our BMR calculator to figure out your caloric needs?

Posted on: Sun, 02/07/2021 - 09:56

I struggle a lot with building muscle. I’m tall w/ short torso. Kinda lanky. To build muscle, is it ok to drink wine on weekends if my diet is pretty clean during the week?

M&S Team Badge
Posted on: Tue, 02/09/2021 - 10:44

Hey Cat - yes, you can. Eating in a caloric deficit is the most important factor in building muscle.

Posted on: Sun, 05/03/2020 - 16:39

Hello what can I replace the barbell hip thrust with? Thank you.

M&S Team Badge
Posted on: Mon, 05/04/2020 - 10:39

Hey Debbie - you can use practically any weight to with this exercise. Anything you can balance on yourself will work.

Posted on: Mon, 05/04/2020 - 10:53

Thank you

carmia bragg
Posted on: Tue, 04/21/2020 - 13:16

I only see 3 days. It said there were 5 days. I need these 2 days. I’ve been looking for tall women workouts. Thank you so very very much!

M&S Team Badge
Posted on: Mon, 05/04/2020 - 10:40

Hey Carmia - not sure where you saw that? This is a 3 day routine.

Posted on: Fri, 03/27/2020 - 14:41

Is there anyway to adjust some of the lifts to be used with just dumbbells and bands for an at home work out (no access to bench/bar)

M&S Team Badge
Posted on: Mon, 05/04/2020 - 10:46

Hey Kylee - yep, you can absolutely use a set of dumbbells as a swap for pretty much all movements. This would make it an effective home routine until you gym opens back up.

Tea Strivers
Posted on: Mon, 02/10/2020 - 14:11

Thank you for this awesome routine!! 5'9 but will still be trying this for the next 6 weeks!!