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Women's Strength Workouts

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Women's Strength Workouts

Strength workouts for women, also known as weight or resistance training, is to improve your body's overall strength through weight lifting. Women's strength training workouts has a ton of benefits in terms of supporting bone health, enhanced fat loss, improved mood, helps combat age-related muscle loss, and preventing injury. An awesome thing about a good strength workout is that it can not be only done at the gym, but also at home with just your bodyweight, resistance band or just dumbbells/barbell.

Women's Strength Workouts

Strength workouts for women, also known as weight or resistance training, is to improve your body's overall strength through weight lifting. Women's strength training workouts has a ton of benefits in terms of supporting bone health, enhanced fat loss, improved mood, helps combat age-related muscle loss, and preventing injury. An awesome thing about a good strength workout is that it can not be only done at the gym, but also at home with just your bodyweight, resistance band or just dumbbells/barbell.





3 Day Bodyweight PPL Workout
Myworkouts Trainer
Diego Ricaurte
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time34 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBodyweight, Box, Other, Pull up bar
Beyonce Workout & Diet: Power Moves For A Busy Lifestyle
Chris Davis
GoalsTone Body, Gain Strength, Increase Stamina, Fat Loss
ExperienceBeginner (1-2 years)
Time104 min
Workout TypeFull Body Workout
Days Per Week5
EquipmentDumbbell, Bodyweight, Bench, Dips Bar, Treadmill, Barbell, Medicine Ball, Kettlebell, Cable, Exercise Ball, Pull up bar
Dumbbells and Kettlebells V3.0
Chris Stone
GoalsBuild Muscle, Gain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time60 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentDumbbell, Bench, Kettlebell
Fit Mom: 12 Weeks Fitness Program
Suman Roy
GoalsTone Body, Lose Weight, Increase Stamina, Gain Strength
ExperienceBeginner (1-2 years)
Time61 min
Workout TypeFull Body Workout
Days Per Week5
EquipmentBodyweight
Cardio Workout: 12 Minute Core and Cardio Focus
Chris Davis
GoalsFat Loss, Gain Strength, Increase Stamina, Tone Body
ExperienceBeginner (1-2 years)
Time20 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentBodyweight
Upper Strength Version 3.0
Chris Stone
GoalsBuild Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time51 min
Workout TypeFull Body Workout
Days Per Week4
EquipmentBarbell, Pull up bar, Cable, Dips Bar, Machine, Bodyweight, Dumbbell, Other
Candito Linear Novice Program (Strength Power)
Jonnie Candito
GoalsGain Strength, Powerlifting
ExperienceBeginner (1-2 years)
Time49 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Machine, Pull up bar, Dumbbell, Cable
Unilateral Full Body Dumbbell Workout
Suman Roy
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time86 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentDumbbell
2 Suns 5/3/1 Linear Progression (5 day)
Jim Wendler and n_suns.
GoalsGain Strength, Powerlifting, Build Muscle
ExperienceIntermediate (2-3 years)
Time47 min
Workout TypeSplit Workout
Days Per Week5
EquipmentBarbell, Machine, Cable, Bodyweight, Dumbbell
Ashley Greene Workout|For A Sleek and Toned Body
Chris Davis
GoalsTone Body, Fat Loss, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time50 min
Workout TypeFull Body Workout
Days Per Week2
EquipmentTreadmill, Dumbbell, Bodyweight, Medicine Ball, Kettlebell, Rowing Machine
Lower Body bodyweight workout in 10 minutes
Don Saladino
GoalsTone Body, Gain Strength, Build Muscle, Fat Loss
ExperienceBeginner (1-2 years)
Time23 min
Workout TypeSplit Workout
Days Per Week1
EquipmentBodyweight
Strength for Snowboard 1
Pedro Bernardes
GoalsAthletic Performance, Gain Strength
ExperienceBeginner (1-2 years)
Time107 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentSmith Machine, Machine, Cable, Dumbbell, Bodyweight
Fullbody Home Workout: Build Muscle With Limited Equipment
Steve Shaw
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time91 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentDumbbell, Bodyweight, Other, Bench, Backpack
TSA 9 Week Beginner Program
The Strength Athlete
GoalsBuild Muscle, Gain Strength, Powerlifting
ExperienceBeginner (1-2 years)
Time49 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Dumbbell, Weight Plate, Bench, Cable, EZ Bar, Machine
3 Day, 7 Week Raw Powerlifting Program
Michael Zawilinski
GoalsPowerlifting, Gain Strength
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Other, Dumbbell, Pull up bar, Ab Wheel, Cable, Bodyweight, Landmine
Full Body Blast (5-Day) V1.0
Chris Stone
GoalsBuild Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
ExperienceBeginner (1-2 years)
Time40 min
Workout TypeFull Body Workout
Days Per Week5
EquipmentSuspension (TRX), Box, Bodyweight, Dumbbell, Bands
The Texas Method of Powerlifting
Suman Roy
GoalsGain Strength, Powerlifting
ExperienceIntermediate (2-3 years)
Time57 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBarbell, Pull up bar, Other
Explosive HIIT by Marino Katsouris
Marino Katsouris
GoalsFat Loss, Gain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time41 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentBodyweight
4-Week Advanced Calisthenics Program
Christopher Stone
GoalsBuild Muscle, Lose Weight, Gain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time68 min
Workout TypeFull Body Workout
Days Per Week6
EquipmentBodyweight, Pull up bar, Other
Weekly Kettlebell Blast
Chris Stone
GoalsBuild Muscle, Gain Strength, Lose Weight
ExperienceIntermediate (2-3 years)
Time50 min
Workout TypeFull Body Workout
Days Per Week5
EquipmentKettlebell, Bodyweight, Dumbbell


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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.

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?