Strength training isn’t just for bodybuilders. It’s an incredibly empowering practice that offers a wide range of benefits, especially for women.
From improving bone density to boosting metabolism and increasing overall strength, strength training is essential for maintaining a healthy, fit lifestyle.
If you’re new to lifting or a seasoned pro, these seven strength training exercises are perfect for any woman looking to get stronger and feel more confident in her body.
Best Strength Training Exercises Every Woman Should Try
Let’s break down these must-try moves to help you build lean muscle and improve your overall fitness.
1. Squats
Squats are a fundamental exercise that targets your lower body, including the glutes, quads, hamstrings, and even your core. They’re an essential movement pattern and a fantastic way to build strength and tone your legs.
How to do it:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Bend your knees and lower your hips as if you’re sitting into an imaginary chair. Keep your chest lifted and your back straight.
- Go as low as you can while maintaining proper form (aim for thighs parallel to the floor or deeper if you can).
- Push through your heels to return to the starting position.
Tip: Keep your knees in line with your toes—don’t let them collapse inward. For added resistance, hold dumbbells or a barbell.
2. Deadlifts
Deadlifts are one of the most effective exercises to target your glutes, hamstrings, lower back, and core. They improve posture, enhance flexibility, and are great for building overall body strength.
How to do it:
- Stand with your feet hip-width apart, with a barbell or dumbbells in front of you on the floor.
- Bend at your hips and knees, gripping the barbell with both hands.
- Keeping your back straight and your core engaged, push through your heels to lift the weight while standing tall.
- Slowly lower the weight back down with control, maintaining a neutral spine throughout the movement.
Tip: Start with light weights to master the form. Never round your back—focus on hinging at your hips and engaging your glutes.
3. Push-Ups
Push-ups are a classic bodyweight exercise that targets your chest, arms, and core. They’re perfect for building upper-body strength and can be modified to suit all fitness levels.
How to do it:
- Start in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your body by bending your elbows, keeping your core tight and your body in a straight line.
- Push back up to the starting position, fully extending your arms.
Tip: If a standard push-up is too difficult, start with knee push-ups or incline push-ups (by placing your hands on a bench or raised surface).
4. Lunges
Lunges are another fantastic lower-body exercise that targets the glutes, quads, hamstrings, and calves. They also improve balance and stability, making them a great addition to your strength training routine.
How to do it:
- Stand with your feet together and your hands on your hips.
- Take a step forward with one leg and lower your body until both knees form 90-degree angles.
- Push through your front heel to return to the starting position, then repeat with the other leg.
Tip: Keep your chest upright and your core engaged throughout the movement. Don’t let your front knee extend past your toes.
5. Planks
The plank is one of the best exercises for strengthening your core, shoulders, and back. Holding a plank engages multiple muscle groups at once, making it an efficient and effective exercise.
How to do it:
- Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Engage your core, squeeze your glutes, and hold the position for as long as possible.
Tip: Start with shorter durations (20-30 seconds) and gradually work your way up as you get stronger. Keep your body in a straight line to avoid straining your lower back.
6. Dumbbell Rows
Dumbbell rows are great for building strength in your back, shoulders, and arms. They help improve posture and contribute to overall upper-body strength.
How to do it:
- Stand with your feet hip-width apart and a dumbbell in each hand.
- Hinge forward at your hips, keeping your back flat and your knees slightly bent.
- With your palms facing in, pull the dumbbells toward your ribcage, squeezing your shoulder blades together.
- Slowly lower the weights back down.
Tip: Avoid using momentum to lift the weights—focus on controlled movements and engaging your back muscles throughout the exercise.
7. Overhead Press
The overhead press is a fantastic move for building strength in the shoulders and arms. It works your deltoids, triceps, and core, and it can also help with posture by strengthening your upper back and shoulders.
How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell or barbell at shoulder height with your palms facing forward.
- Engage your core and press the weights overhead, fully extending your arms.
- Slowly lower the weights back down to shoulder height.
Tip: Keep your core tight to avoid arching your back. If using a barbell, start with a lighter weight until you’re comfortable with the movement.
Putting It All Together
Strength training isn’t just about lifting heavy weights; it’s about challenging your body to become stronger, leaner, and more resilient.
These seven exercises are a great starting point for any woman looking to build strength, tone muscle, and improve overall fitness.
Try to include these exercises into your routine 2-3 times a week, progressively increase the weights as you get stronger. Plus, don’t be afraid to push yourself and try new variations as your strength improves.
The more you train, the more confident and powerful you’ll feel, both physically and mentally.
How many sets and reps should I do for each exercise?
For beginners, aim for 2-3 sets of 8-12 reps for each exercise. As you progress, you can increase the weight or add more sets to challenge your muscles.
A typical routine might look like 3 sets of 10 reps, but listen to your body—if the weight feels too light or too heavy, adjust accordingly.
Focus on good form and gradual progression.
How often should I do these strength training exercises to see results?
To see noticeable results, try to incorporate strength training 2-3 times per week with at least one rest day in between to allow your muscles to recover.
Remember, rest is just as important as the workout itself. If you’re also doing cardio, you can alternate days for variety and balance.
What should I eat to support my strength training?
To fuel your workouts, prioritize a balanced diet that includes protein (to help build muscle), healthy fats, and complex carbs (for sustained energy).
Aim for a protein-rich meal or snack after strength training to aid muscle recovery—think chicken, tofu, eggs, or a protein shake. Don’t forget to stay hydrated too!
Can strength training help me lose fat?
Yes! While strength training doesn’t burn as many calories as cardio, it increases lean muscle mass, which in turn boosts your metabolism.
Over time, this helps your body burn more calories at rest, contributing to fat loss. Combining strength training with a balanced diet and some cardio can accelerate fat loss and improve overall body composition.
