7 Beginner Strength Training Workouts For Women

7 Beginner Strength Training Workouts For Women

I have been preaching the message about how important Strength Training is to every body (especially women)! I gave you plenty of reasons why you should be lifting weights and I have been increasing my own weight training and feeling incredibly stronger as a result.

Today I’ve got you covered with some beginner strength training workouts for women. These are individual workouts with the accompanying videos so you can see them in action demonstrated properly.

A lot of my friends (including some of you readers) don’t really take the time to lift weights. Women often get a bad rap at the gym–we are labeled as cardio bunnies who tend to jump on the elliptical/stairmaster/spin bike for 40 minutes get all sweaty and call it a day at the gym.

Or we go to Zumba class/Run a few miles/bike around the park and pack it in.

These are all legitimate, calorie burning, endorphin producing workouts but for those of us looking to develop muscle as well, supplementing with weight lifting is a must!

Don’t forget to check out my guide for strength training specifically for women 35 and over!

How Do I Start Strength Training?

Another question I get is “Where do I start?” My answer to that is start with the basics!

You can go to your local sports supply store or even Amazon and pick up a pair of 5lb and 10lb dumbbells to workout at home. PLUS All gyms are equipped with free weights.

Here are some beginner strength training exercises for women that you can start off with that aren’t too complicated. As always, make sure you check a mirror to make sure your form is correct.

You can do these at home with equipment or you can start your new weight training routine at the gym.

Once you feel comfortable with these beginner moves you can move on to the advanced strength training routines that I have for you!

Don’t forget to download your Free Fitness Journal to keep track of your progress!

7 Beginner Strength Training Workouts For Women

Bicep Curl

This is a great demonstration of a move that targets your arms (hello sleeveless tops!). Keep in mind you don’t need to use super heavy dumbbells like the ones used in the video.

Overhead Tricep Extensions:

This is a great move to also improve your arms, check out the details of where exactly your hand should be and the proper form for this exercise

Dumbbell Lunges:

These are great for the lower body and don’t require movement of the dumbbells, basically you are taking lunges to a whole new level by adding extra resistance training.

Dumbbell Squat & Overhead Press:

This is a fantastic combo move! Again for beginners, I would start with 5lb weights or less.

(Check out my FREE eBook — 8 Essential Squats You NEED in Your Life)

Deadlifts:

This one is also fantastic for the legs, notice the options she gives for straight legs, or bent knees, it is up to you and your flexibility level

Chest Press:

This exercise requires you to lie flat on your back and works your chest. You will need dumbbells for this exercise if not a barbell at the gym works just fine too.

One Arm Dumbbell Rows:

This one works your arms and back and a heavier weight is recommended (but not too heavy!)

If you are looking for more advanced strength training programs check out these 9 Beginner Strength Training Routines For Women which features full weightlifting programs from BodyBuilding.com and more.

If you loved this post check out –>

10 Beginner Strength Training Arm Exercises

10 Strength Training Exercises for Strong Legs

5 Practical Reasons Why All Women Should Be Lifting Weights

Do you love cardio or strength training more? For those veterans at strength training, which basic move would you add to the list?

Before you go don’t forget to grab your free Fitness Journal Health Goals Tracker here!

Nellie

Hi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like Yahoo, Buzzfeed, What To Expect, Mediavine, Niche Pursuits, HuffPost, BabyCenter, Mom 2.0, Mommy Nearest, Parade, Care.com, and more!

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