7 Best Strength Training Exercises for Women (Video)| Nourish Move Love (2024)

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What Weight Training Is Best For Women?

The best strength training exercises for women are some of the classics: squats, deadlifts, chest presses and back rows. Compound strength training exercises (or exercises that engage several muscle groups at once) are extremely effective for women looking to build muscle.

How Many Days A Week Should Women Lift Weights?

I recommend that beginners start to strength train with 20-30 minute workouts, 3 days a week. This is a pace that allows your body proper time to recover between training sessions as you build strength. Our more advanced weight lifting plans (like SplitStrong) follow a 5-day training split.

Is Strength Training Good For Women’s Health?

Weight training is extremely beneficial for women. The benefits of strength training go far beyond aesthetic/body composition or weight loss (although it helps with that as well). Strength training can also reduce risk of heart disease and increase bone density.

Does Lifting Weights Make Women Get “Bulky”?

This is a common myth in the fitness world. Lifting weights does not make women bulk up – but it does help them achieve strong, toned muscles. The truth is that bulking is difficult, and building bulky muscles requires extra calories, genetics and a really intentional and consistent muscle-building routine. Women won’t get bulky from doing workout routines like this one.

1. Front Squat and Overhead Shoulder Press
2. Alternating Reverse Lunge and Bicep Curl
3. Deadlift and Upright Row
4. Lateral Lunge and Single Arm Back Row
5. Push Up and Side Plank Hold
6. Glute Bridge and Tricep Extensions
7. Glute Bridge Hold and Chest Press

How To Do A Front Squat and Overhead Shoulder Press

1. Stand with feet shoulder-width apart, toes pointing straight ahead or slightly angled out away from the body.
2. Holding one dumbbell in each hand at your shoulders (palms facing in), exhale to engage your core.
3. Lower your hips down, thighs parallel to the ground, performing a front squat. Keep weight in your heels, elbows and chest up.
4. Then drive through your heels to stand tall and press both dumbbells overhead, biceps by ears.

Modification:Hold one dumbbell horizontally at your chest, or perform the movement as a bodyweight exercise.

How To Do An Alternating Reverse Lunge and Bicep Curl

1. Stand with feet hip-distance apart. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer grip).
2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor. Lower slowly and with control.
3. Hold at the bottom of your lunge, then bend your elbows and curl the dumbbells up towards shoulder height, performing a hammer grip bicep curl. With control, lower the dumbbells back down to starting position.
4. Exhale, squeezing your left glute and keeping the weight in your left heel as you push up, returning to standing position.
5. Repeat on the left side, stepping your left foot back into a reverse lunge, dropping your left knee down towards the ground until both knees reach 90-degree angles. Hold, and perform a bicep curl.
6. Exhale, squeezing your right glute to push up and return to starting position.

How To Do A Deadlift and Upright Row

1. Stand with feet hip-width apart, a dumbbell in the right hand, palm facing in towards your body.
2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toe.
3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, until you feel a stretch in the back of your leg.
4. Then, press through your front heel to push your hips forward, pulling the dumbbell back up towards your hips as you stand tall.
5. From a standing position, pull your right elbow up towards your right shoulder, gliding the dumbbell up your body. This is an upright row.
6. With control, lower the dumbbell to starting position.

How To Do A Lateral Lunge and Single Arm Back Row

1. Stand with your feet under hips, holding a dumbbell in your left hand.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
3. Hold at the bottom of the lateral lunge, then pull your left elbow back towards your left hip, performing a single arm row. With control, lower the dumbbell back to starting position.
4. Then, drive off your right foot to reverse the movement, stepping back to center.

How To Do A Push Up and Side Plank Hold

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Slowly lower your chest down towards the ground as your elbows fall back towards your hips.
3. Once at the bottom of your push up, exhale as you push back up into high plank position.
4. Then, pull your right arm up and over your body, opening up to your right as your arms expand in a “T” shape, performing a side plank. Hold for a 3-count before returning to high plank position.
5. Then repeat, performing another push up and then opening to the left, performing a side plank on the left side.

Modification:Substitute incline push ups by placing your hands on a chair or bench; or drop to your knees for modified push ups and planks.

How To Do A Glute Bridge and Tricep Extensions

1. Lie flat on your back with your legs bent at 90 degrees (heels on the ground).
2. Holding one dumbbell in each hand, fully extend your arms so the dumbbells are directly overhead, palms facing one another.
3. Bending at the elbows slowly lower the dumbbells towards your head (just bending at the elbows).
4. Then as you push the dumbbells back overhead to return to the starting position, simultaneously drivethrough your heels, squeezing your butt to lift your hips up toward the ceiling. Keep knees in line with hips.
5. Hold at the top for a moment, then lower your hips with control back down to a hover position, as you lower the dumbbells back towards your head.

Modification:Perform the tricep extensions using one dumbbell; holding the dumbbell horizontally.

How To Do A Glute Bridge Hold and Chest Press

1. Lie flay on your back with your legs bent at 90 degrees (heels on the ground).
2. Holding one dumbbell in each hand, fully extend your arms so the dumbbells are directly overhead, palms facing away from your body.
3. Drivethrough your heels, squeezing your butt to lift your hips up toward the ceiling. Perform an isometric hold at the top of your glute bridge.
4. Then, bending at the elbows slowly lower the dumbbells towards your chest (chest puffed out and weights in line with nipples, bending arms at 90 degrees at sides).
5. Then exhale, pushing the dumbbells back overhead to return to the starting position.

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1. I was skeptical at first, as I’m used to my videos! Well…I’m sold! A solid 30 breathless, sweaty minutes! Thank you!!

   • Shaun! So glad you were willing to give this workout a try and liked it! It sure does give you a total body burn in 30 minutes! Thanks so much for sharing and I hope you Pin this one to your workout boards and come back for more! -Lindsey

2. Thank you SO much for sharing these simple moves/workouts Lindsay! I really like how simple you make them and how you incorporate movement into lifting weights.

   • Emily! I’m so glad you love these 7 exercises as much as I do! Thanks so much for your feedback and I hope you add this one to your ‘workout’ Pinterest board or weekly routine. Thanks Emily and have a great week, xo-Lindsey

3. Love this workout. I did it this evening. Quick and efficient! Love that sweater, too!

   • Laura! I’m so glad you love this workout as much as I do! And seriously I lived in that sweater during my second trimester, so cute + comfy! Thanks for sharing and awesome work! xo-Lindsey

4. I can’t wait to try this workout! I just found out I’m pregnant (yay!) and been reading a lot about exercising during pregnancy. Do you have any tips of what to focus on/avoid? I read that you should not do workouts on your stomach or back. Are these bridge workouts safe?

   • Sandi! Congrats on your pregnancy — that’s so exciting!!! Honestly, my best tip for exercising while pregnant is to listen to your body! If you’ve been active stick to your normal routine (it will help you feel more normal too) and just listen to your body, pull back and modify when needed. I didn’t really start adjusting my workout routine till around 20 weeks and I slowly started modifying and now in the third trimester I’m doing lots of modifying. But pregnancy is so different for everyone so just listen to your body (it will tell you what it likes and doesn’t), stay hydrated and just try and keep moving! I stopped doing exercises on my stomach after 12 weeks, but I still do some stuff on my back if it feels ok. The main thing with bridges on your back is more when you’re at the end of second/beginning of third trimester and you want baby to be head down and doing bridges can confuse babies positioning. Again your body will tell you what it likes and doesn’t like! Hope that helps and happy #fitpregnancy! xo-Lindsey