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Women's Strength Workouts

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Women's Strength Workouts

Women's Strength Workouts

Strength training is a nightmare misconceived with ‘bodybuilding’ and a ‘muscular stature’. Revise your vision with this one: strength training builds ‘lean muscles’ by targeting multiple muscle groups to increase strength. 

Amusingly, keeping in light with the old definition, women never go beyond lifting ‘pink’ dumbbells. Shed the fear ladies; you are not going to look like Sarah Backman the next morning.

Women's Strength Workouts

Women's Strength Workouts

Strength training is a nightmare misconceived with ‘bodybuilding’ and a ‘muscular stature’. Revise your vision with this one: strength training builds ‘lean muscles’ by targeting multiple muscle groups to increase strength. 

Amusingly, keeping in light with the old definition, women never go beyond lifting ‘pink’ dumbbells. Shed the fear ladies; you are not going to look like Sarah Backman the next morning.





Strength for Ski 1
Pedro Bernardes
GoalsAthletic Performance, Gain Strength
ExperienceBeginner (1-2 years)
Time105 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentMachine, Cable, Barbell, Other, Bodyweight
Weekly Workout for the Elderly
Chris Stone
GoalsGain Strength, Lose Weight
ExperienceBeginner (1-2 years)
Time38 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBox, Medicine Ball, Kettlebell, Suspension (TRX), Bodyweight
4 Weeks Strength for Surf Workout
Pedro Bernardes
GoalsAthletic Performance, Gain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time108 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentSmith Machine, Dumbbell, Bodyweight, Cable, Exercise Ball, Barbell
Women's Beginner Workout
Chris Stone
GoalsGain Strength, Lose Weight, Tone Body
ExperienceBeginner (1-2 years)
Time32 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBodyweight, Suspension (TRX), Machine
Endurance Resistance Training
Chris Stone
GoalsIncrease Stamina, Gain Strength
ExperienceIntermediate (2-3 years)
Time40 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Machine, Bench, Dumbbell, Cable, Bodyweight
Chris' Simple Calisthenic Workout
Chris Stone
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time54 min
Workout TypeFull Body Workout
Days Per Week2
EquipmentBodyweight, Pull up bar
Big and strong
Nemanja Matovic
GoalsBuild Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time49 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentDumbbell, Cable, Bodyweight, Machine, Barbell
Contrast training for explosivness
Nemanja Matovic
GoalsAthletic Performance, Gain Strength
ExperienceAdvanced (3+ years)
Time63 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBarbell, Box, Chains, Medicine Ball, Bodyweight
Animal Motion
Luna Collacchi
GoalsLose Weight, Gain Strength, Fat Loss
ExperienceIntermediate (2-3 years)
Time42 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBodyweight, Dips Bar, Pull up bar
Core Stability Builder
Pedro Bernandes
GoalsAthletic Performance, Gain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time45 min
Workout TypeFull Body Workout
Days Per Week4
EquipmentBarbell, Bodyweight, Cable, Dumbbell
Introduction to Dumbbell Training
Chris Stone
GoalsBuild Muscle, Gain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time50 min
Workout TypeFull Body Workout
Days Per Week2
EquipmentDumbbell
Dumbbell Workout 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time86 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentDumbbell, Barbell, Other, Bodyweight
Maximal Strength 1
Pedro Bernardes
GoalsBodybuilding, Gain Strength
ExperienceBeginner (1-2 years)
Time92 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentMachine, Cable, Smith Machine
Build Muscle Fast Naturally & Gain Strength
Pierre Dante
GoalsBuild Muscle, Gain Strength, Lose Weight, Tone Body, Fat Loss
ExperienceBeginner (1-2 years)
Time29 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBarbell
Feminine Strength 3 Day Workout Routine
mywrkouts.com
GoalsGain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time77 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentDumbbell, Bodyweight, Bands, Barbell, Machine
Functional Training 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time90 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBodyweight, Dumbbell, EZ Bar, Exercise Ball, Bands, Cable


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Whether you’ve plateaued or aren’t familiar with strength training, begin your gym workout right now. Strength training is targeted to build endurance for athletes, help with recovery.

Here’s a comprehensive guide to strength training and women’s ultimate training guide for beginners: 

Why Substitute Aerobics & Yoga with Strength Training?

Women often question about the intensity of workout it takes for strength training and the reason why they should opt for it?

If you aren’t dealing with a major psychological issues or mental ailment, weight training would be a great move towards building strength, keeping in shape, and building leaner muscles. Lean muscles boost hormonal health and bone density, lower blood pressure and cholesterol level and can stabilize blood sugar levels. 

In contrast with yoga and aerobics, strength training is a great way for physical and mental strength for a woman that targets specific body muscles at a greater pace. Strength training relieves back pain and neck pain

Before starting off with the beginners workout for women, familiarize yourself with lessons to be learnt for strength training.

What are Training Splits?

The 2 most common ways of planning a gym routine are a full full body workout or a split workout, most commonly upper/lower splits. Upper/lower split refers to training the upper body one day and lower body the next day. These two splits are great way to target specific set of muscles and achieve required level of health and fitness.

Full Body Gym Workout For Women With Free Weights

Free weights give you a complete control over movement and pace of the workout movement you are performing. Free weights include barbells, dumbbells, kettlebells, and medicine balls.

Hitting the gym unplanned without an instructor can be confusing and demotivating start. How heavy should free weights be? How many reps or sets are optimum for beginners? What are the targeted muscle workout and which ones should you perform? Ultimately it depends on what feels right for your body. It’s better to start with lower weight and lower reps, and if nothing hurts or feelings badly, then it’s OK to go up in weight and reps. It’s best to follow the recommendations of a fitness routine or a personal trainer.

How Much Intensity Is Optimal?

With pink weights, you wouldn’t get a proper training effect. You need to add proper amount of intensity to improve the overall strength level. 

As a beginner, your strength level will differ based on your previous workout routine. If you have completed a set of 6 reps, and the last one has been really challenging to the point where you cannot do more than one or two additional reps, you know you have hit the right intensity. Therefore, it’s better to understand where you stand instead of pushing yourself way beyond your capacity.

On the contrary, even if you have more capacity than the sets ask for, get into the routine before you start off with heavier weights or more reps.

The lower rep range is to train with higher weights and you usually will perform about 5 sets. The higher rep range is to train with lower intensity that means you can perform with lighter weights. However, to benefit at an optimum level from your workout, you should swap between both high rep and low rep ranges.

Final Verdict:

Weight training shouldn’t be done without proper instructions. Begin with simpler workout routines and fluctuate your intensity with weight lifting. Moreover, take the help of your gym fellows, professional trainers, and even online apps to begin with some easy workout.

Still unsure? The last motivation I’d give you if you still feel lazy to move your ass off the couch is 91 years old gymnast Johanna Quaas. Don’t you admire her body? Not even a bit of sagging skin is there! 

Let us know in the comments what inspired you to do weight training? Was it worth it?