Love lifting weights, but need new workout inspiration? Before I joined a monthly workout group, I loved finding workouts online and cycling through them for 3-6 weeks before moving onto my next set of workouts.
The below routines are the perfect option for a beginner’s strength training workout for a woman! Please note these are simply workout routines for women and they do not come with images or videos. If you need help learning what each move is, considering hiring a fitness coach or personal trainer.
Quick Guide
59 Strength Training Workout Routines for Women
Below are over 50 strength training workouts for women (or men!). These women will strengthen and tighten your entire body, from your arms to your butt.
Depending on the equipment in your home gym, some of these can be completed at home. No equipment? No problem. Check out our equipment favorites below.
Beginner Weights Workouts for Women
The below workouts are ideal for a beginner’s strength training workout for a woman. We have these workouts broken out into the following groups:
- Bodyweight
- Dumbbells
- Resistance Bands
Related: Calisthenics for Women
Beginner Bodyweight Workouts
The below routines are beginner workouts. These exercises require just bodyweight, so no equipment is needed.
Please note that a handful of exercises will require items that can be found in the home, which are marked with stars.
Upper #1
| EXERCISE | SETS | REPS |
| Assisted Push-Ups | 3 | AMRAP |
| Tricep Dip | 3 | AMRAP |
| YTWL for Shoulders | 3 | AMRAP |
| Superman | 3 | AMRAP |
| Mountain Climbers | 3 | AMRAP |
Upper #2
| EXERCISE | SETS | REPS |
| Wall Push-ups | 3 | AMRAP |
| Narrow-grip Push-up | 3 | AMRAP |
| Inverted Row* | 3 | AMRAP |
| Shoulder Circles | 3 | AMRAP |
| Inchworm | 3 | AMRAP |
*The inverted row can be performed with a very sturdy table, at a playground, or with a bedsheet and a door as seen here.
Lower #1
| EXERCISE | SETS | REPS |
| Squat | 3 | AMRAP |
| Walking Lunge | 3 | AMRAP each |
| Glue Bridge | 3 | AMRAP |
| Calf Raise | 3 | AMRAP |
Lower #2
| EXERCISE | SETS | REPS |
| Sumo Squat | 3 | AMRAP |
| Bulgarian Split Squat | 3 | AMRAP each |
| Feet-Elevated Glute Bridge | 3 | AMRAP |
| Hamstring Curl* | 3 | AMRAP |
| Outer/Inner/Middle Calf Raises | 3 | AMRAP each |
*The hamstring curl can be performed with paper plates.
Lower #3
| EXERCISE | SETS | REPS |
| Split Squat | 3 | AMRAP each |
| Deficit Lunge | 3 | AMRAP each |
| One-Legged Foot-Elevated Glute Bridge | 3 | AMRAP each |
| One-Legged Hamstring Curl* | 3 | AMRAP each |
| One-Legged Calf Raise | 3 | AMRAP each |
*The hamstring curl can be performed with a paper plate.
Full Body #1
| EXERCISE | SETS | REPS |
| Squat | 3 | AMRAP |
| Push-up | 3 | AMRAP |
| Walking Lunge | 3 | AMRAP each |
| Tricep Dip | 3 | AMRAP |
| Hip Thrust | 3 | AMRAP |
| Plank | 3 | AMRAP |
Full Body #2
| EXERCISE | SETS | REPS |
| Sumo Squat | 3 | AMRAP |
| Inverted Row* | 3 | AMRAP |
| Bulgarian Split Squat | 3 | AMRAP each |
| Shoulder Push-Up | 3 | AMRAP |
| Glute Bridge | 3 | AMRAP |
| One-Arm Tricep Push-Up | 3 | AMRAP each |
*The inverted row can be performed with a very sturdy table, at a playground, or with a bedsheet and a door as seen here.
Full Body #3
| EXERCISE | SETS | REPS |
| Lunge | 3 | AMRAP each |
| Wall Push-Up | 3 | AMRAP |
| Step-Up | 3 | AMRAP each |
| Narrow-Grip Push-Up | 3 | AMRAP |
| Lying Leg Raise | 3 | AMRAP each |
| Side Plank | 3 | AMRAP each |
Full Body #4
| EXERCISE | SETS | REPS |
| Curtsy Lunge | 3 | AMRAP each |
| Inchworm | 3 | AMRAP |
| Side Lunge | 3 | AMRAP each |
| Shoulder Taps | 3 | AMRAP each |
| Single-leg Glute Bridge | 3 | AMRAP each |
| Plié Squat Calf Raise | 3 | AMRAP each |
Core #1
| EXERCISE | SETS | REPS |
| Bicycle Crunch | 3 | AMRAP each |
| V-up | 3 | AMRAP |
| Russian Twist | 3 | AMRAP each |
| Flutter Kicks | 3 | AMRAP |
| Superman | 3 | AMRAP each |
Core #2
| EXERCISE | SETS | REPS |
| Leg Raises | 3 | AMRAP |
| Reverse Crunch | 3 | AMRAP |
| Hollow Body Hold | 3 | AMRAP |
| Bird-Dog | 3 | AMRAP each |
| Plank | 3 | AMRAP |
Glute #1
| EXERCISE | SETS | REPS |
| Glute Bridge | 3 | AMRAP |
| Hamstring Curl* | 3 | AMRAP |
| Feet-Elevated Glute Bridge | 3 | AMRAP |
| Fire Hydrant | 3 | AMRAP each |
| Side-Lying Clams | 3 | AMRAP |
Beginner Women’s Dumbbell Workout Routine
The below women’s workouts are geared towards being perfect for a beginner’s strength training workout for a woman. These exercises require just dumbbells. If you are unsure of which dumbbells to add to your home gym, check out this post.
Upper #1
| EXERCISE | SETS | REPS |
| Shoulder Press | 3 | AMRAP |
| Chest Press | 3 | AMRAP |
| Bent-over Row | 3 | AMRAP |
| Tricep Kickback | 3 | AMRAP |
| Bicep Curl | 3 | AMRAP |
Upper #2
| EXERCISE | SETS | REPS |
| Upright Row | 3 | AMRAP |
| Chest Fly | 3 | AMRAP |
| One-Arm Row | 3 | AMRAP |
| Tricep Extension | 3 | AMRAP |
| Hammer Curl | 3 | AMRAP |
Upper #3
| EXERCISE | SETS | REPS |
| Shoulder Press | 3 | AMRAP |
| Lateral Raise | 3 | AMRAP |
| Incline Press | 3 | AMRAP |
| Incline Fly | 3 | AMRAP |
| Bent-over Row | 3 | AMRAP |
| Reverse Fly | 3 | AMRAP |
Upper #4
| EXERCISE | SETS | REPS |
| Front Raise | 3 | AMRAP |
| Shrug | 3 | AMRAP |
| Upright Row | 3 | AMRAP |
| Bicep Curl | 3 | AMRAP |
| Tricep Extension | 3 | AMRAP |
| Hammer Curl | 3 | AMRAP |
| Tricep Kickback | 3 | AMRAP |
Upper #5
| EXERCISE | SETS | REPS |
| Circuit 1 | ||
| Push-Up | 3 | AMRAP |
| Inverted Row* | 3 | AMRAP |
| Chest Press | 3 | AMRAP |
| One-Arm Row | 3 | AMRAP each |
| Circuit 2 | ||
| Shoulder Push-Up | 3 | AMRAP |
| Tricep Dip | 3 | AMRAP |
| Shoulder Press | 3 | AMRAP |
| Tricep Extension | 3 | AMRAP |
*The inverted row can be performed with a very sturdy table, at a playground, or with a bedsheet and a door as seen here.
Lower #1
| EXERCISE | SETS | REPS |
| Squat | 3 | AMRAP |
| Deadlift | 3 | AMRAP |
| Glute Bridge | 3 | AMRAP |
| Walking Lunge | 3 | AMRAP each |
Lower #2
| EXERCISE | SETS | REPS |
| Sumo Squat | 3 | AMRAP |
| One-Legged Deadlift | 3 | AMRAP each |
| Split Squat | 3 | AMRAP each |
| Hip Thrust | 3 | AMRAP |
| Calf Raise | 3 | AMRAP |
Lower #3
| EXERCISE | SETS | REPS |
| Bulgarian Split Squat | 3 | AMRAP |
| Stiff-Legged Deadlift | 3 | AMRAP each |
| Step Up | 3 | AMRAP each |
| Weighted Donkey Kick | 3 | AMRAP |
| One-Legged Calf Raise | 3 | AMRAP |
Full Body #1
| EXERCISE | SETS | REPS |
| Squat | 3 | AMRAP |
| Chest Press | 3 | AMRAP each |
| Reverse Lunge | 3 | AMRAP each |
| Shoulder Press | 3 | AMRAP |
| Deadlift | 3 | AMRAP |
| Bent-Over Row | 3 | AMRAP |
Full Body #2
| EXERCISE | SETS | REPS |
| Sumo Squat | 3 | AMRAP |
| Incline Chest Press | 3 | AMRAP each |
| Bulgarian Split Squat | 3 | AMRAP each |
| Reverse Fly | 3 | AMRAP |
| Stiff-Legged Deadlift | 3 | AMRAP |
| Upright Row | 3 | AMRAP |
Full Body #3
| EXERCISE | SETS | REPS |
| One-Legged Deadlift | 3 | AMRAP |
| Chest Press | 3 | AMRAP each |
| Walking Lunge | 3 | AMRAP each |
| One-Armed Row | 3 | AMRAP |
| Glute Bridge | 3 | AMRAP |
| Lateral Raise + Front Raise | 3 | AMRAP |
| Plank | 3 | 30-60 seconds |
Core #1
| EXERCISE | SETS | REPS |
| Side Bend | 3 | AMRAP each |
| Wood Chop | 3 | AMRAP each |
| Russian Twist | 3 | AMRAP each |
| Dumbbell Crunch | 3 | AMRAP |
| Plank | 3 | 30-60 seconds |
Glutes #1
| EXERCISE | SETS | REPS |
| Hip Thrust | 3 | AMRAP |
| Glute Bridge | 3 | AMRAP each |
| Donkey Kick | 3 | AMRAP each |
| Side-Lying Clam | 3 | AMRAP |
| Bodyweight Fire Hydrant | 3 | AMRAP |
Beginner Resistance Band Workouts
The below workouts are for beginners. These exercises require just resistance bands or bodyweight.
Please note that there are short resistance bands and long resistance bands and different lengths may be better for various exercises. Read more about the different types of resistance bands and how they compare to weights.
Upper #1
| EXERCISE | SETS | REPS |
| Shoulder Press | 3 | AMRAP |
| Chest Press | 3 | AMRAP |
| Bent-Over Row | 3 | AMRAP |
| Lateral Raise | 3 | AMRAP |
| Bicep Curl | 3 | AMRAP |
| Tricep Extension | 3 | AMRAP |
Upper #2
| EXERCISE | SETS | REPS |
| Seated Row | 3 | AMRAP |
| One-Arm Chest Press | 3 | AMRAP each |
| One-Arm Shoulder Press | 3 | AMRAP each |
| Tricep Kickback | 3 | AMRAP |
| Front Raise to Upright Row | 3 | AMRAP |
Lower #1
| EXERCISE | SETS | REPS |
| Deadlift | 3 | AMRAP |
| Split Squat | 3 | AMRAP each |
| Feet-Elevated Glute Bridge | 3 | AMRAP each |
| Lying Leg Raise | 3 | AMRAP each |
Lower #3
| EXERCISE | SETS | REPS |
| Bulgarian Split Squat | 3 | AMRAP each |
| Lateral Lunge | 3 | AMRAP each |
| Good Morning | 3 | AMRAP |
| Glute Kickback | 3 | AMRAP each |
Full Body #1
| EXERCISE | SETS | REPS |
| Squat | 3 | AMRAP |
| Bent-Over Row | 3 | AMRAP |
| Good Morning | 3 | AMRAP |
| Chest Press | 3 | AMRAP |
| One-Legged Deadlift | 3 | AMRAP each |
| Shoulder Press | 3 | AMRAP |
Full Body #2
| EXERCISE | SETS | REPS |
| Bulgarian Split Squat | 3 | AMRAP |
| Seated Row | 3 | AMRAP |
| Split Squat | 3 | AMRAP each |
| Chest Fly | 3 | AMRAP |
| Lateral Lunge | 3 | AMRAP each |
| Lateral Raise to Front Raise | 3 | AMRAP |
Full Body #3
| EXERCISE | SETS | REPS |
| Sumo Squat | 3 | AMRAP |
| Lat Pulldown | 3 | AMRAP |
| Lunge | 3 | AMRAP each |
| Standing Chest Press | 3 | AMRAP |
| Feet-Elevated Glute Bridge | 3 | AMRAP each |
| Upright Row | 3 | AMRAP |
Core #1
| EXERCISE | SETS | REPS |
| Kneeling Crunch | 3 | AMRAP |
| Wood Chop | 3 | AMRAP each |
| Bicycles | 3 | AMRAP each |
| Russian Twist | 3 | AMRAP each |
Intermediate Weights Workouts for Women
The below workouts are intermediate strength training for women workouts. This means that you are familiar with the basic strength training movement patterns and have been lifting weights for 6-12 months.
Again, like the beginner workouts, we have these workouts broken out into the following groups:
- Bodyweight
- Dumbbells
- Resistance Bands
Intermediate Bodyweight Workouts
The below strength training workouts are for intermediate lifters. These exercises require just body weight, so no equipment is needed. You’ll note that a handful of exercises will require items that can be found in the home, which are marked with stars.
Complete each exercise for the specified number of reps before moving on to the next exercise. Aim for 2-3 sets of each exercise.
Upper #1
| EXERCISE | REPS |
| Inverted Row | 8-10 |
| Push-Up | 8-10 |
| Narrow-Grip Push-Up | 8-10 |
| Superman | 12 |
| Tricep Dip | 20 |
| YWTL Shoulder Exercise | 12 each |
*The inverted row can be performed with a very sturdy table, at a playground, or with a bedsheet and a door as seen here.
Lower #1
| EXERCISE | REPS |
| Sumo Squat | 8-10 |
| Sumo Squat w/ Plié Calf Raise | 8-10 each |
| Bulgarian Split Squat | 8-10 each |
| Good Morning | 15 each |
| Hamstring Curl | 20 |
| Glute Bridge | 30 |
*The hamstring curl can be performed with a paper plate.
Lower #2
| EXERCISE | REPS |
| Squat to Lateral Kick | 8-10 each |
| Walking Lunge | 20 each |
| Hip Thrust | 20 |
| Feet-Elevated Glute Bridge | 20 |
| Glute Bridge | 20 |
| Calf Raise | 30 each |
Full Body #1
| EXERCISE | REPS |
| Inverted Row | 10-12 |
| Step-Up | 10-12 ea. |
| Push-Up | AMRAP |
| Reverse Lunge | 12 ea. |
| Straight-Leg Tricep Dip | 12 |
| Hamstring Curl | 12 |
*The hamstring curl can be performed with a paper plate.
*The inverted row can be performed with a very sturdy table, at a playground, or with a bedsheet and a door as seen here.
Full Body #2
| EXERCISE | REPS |
| Squat | 20 |
| Narrow-Grip Push-Up | AMRAP |
| Bulgarian Split Squat | 8-10 each |
| Shoulder Push-Up | AMRAP |
| Feet-Elevated Glute Bridge | 20 |
| Single-Leg Feet-Elevated Glute Bridge | 15 each |
| Plank | 30-60 seconds |
Intermediate Dumbbell Workouts
The below strength training for women workouts are for intermediate lifters. These exercises require just dumbbells. If you are unsure of which dumbbells to add to your home, check out this post.
Complete each exercise for the specified number of reps before moving on to the next exercise. Aim for 2-3 sets of each exercise.
Upper #1
| EXERCISE | REPS |
| Alternating Shoulder Press | 8-10 each |
| Bent-Over One-Arm Row | 8-10 each |
| Push-Up | AMRAP |
| Tricep Overhead Extension | 12 |
| Bicep Curl | 12 |
| Upright Row to Shrug | 12 each |
Upper #2
| EXERCISE | REPS |
| Chest Press | 8-10 |
| Bent-Over Row | 8-10 |
| Overhead Press | 8-10 |
| Chest Fly | 10 |
| Reverse Fly | 12 |
| Tricep Kickback | 12 |
Lower #1
| EXERCISE | REPS |
| Goblet Squat | 8-10 |
| Deadlift | 8-10 |
| Walking Lunge | 20 each |
| Hip Thrust | 20 |
| One-Legged Calf Raise | 20 each |
Lower #2
| EXERCISE | REPS |
| Forward-Leaning Bulgarian Split Squat | 10 each |
| Good Morning | 15 |
| Lateral Lunge | 10 each |
| One-Legged Deficit Hip Thrust | 10 each |
| Lying Leg Raise Holding Dumbbell on Leg | 20 each |
Full Body #1
| EXERCISE | REPS |
| One-Legged Deadlift | 10 each |
| Shoulder Press | 10 |
| Goblet Squat | 10 |
| Incline Chest Press | 12 |
| Deficit Curtsy Lunge | 12 each |
| High Upright Row | 12-15 |
Full Body #2
| EXERCISE | REPS |
| Eccentric-Focused Deadlift | 10 |
| Bent-Over Row with Pause | 10 |
| Walking Lunge | 20 each |
| Chest Press | 12 |
| Sumo Squat | 10 |
| Hold Sumo Squat with Alternating Calf Raise | 10 each |
| Around the World | 15 |
Intermediate Resistance Band Workouts
The below strength training for women workouts are for intermediate lifters. These exercises require just resistance bands or bodyweight.
Please note that there are short resistance bands and long resistance bands and different lengths may be better for various exercises. Reference this table for more information.
Complete each exercise for the specified number of reps before moving on to the next exercise. Aim for 2-3 sets of each exercise.
Upper #1
| EXERCISE | REPS |
| Lat Pulldown | 10 |
| Upright Row | 10 |
| Standing Chest Press | 10 |
| Front Raise to Lateral Raise | 12 each |
| Face Pull | 12 |
| Bicep Curl | 12 |
| Tricep Kickback | 12 each |
Lower #1
| EXERCISE | REPS |
| Knee-Banded Squat | 15 |
| One-Legged Deadlift | 10 each |
| Step-Up | 10 each |
| Knee-Banded Glute Bridge | 20 |
| Donkey Kick | 20 each |
| Fire Hydrant | 20 each |
| Seated Hip Abduction | 30 |
Full Body #1
| EXERCISE | REPS |
| Knee-Banded Squat | 10 |
| Bent-Over Row | 10 |
| Lunge | 10 each |
| Shoulder Press | 10 |
| Chest Press | 10 |
| Knee-Banded Hip Thurst | 30 |
| Knee-Banded Glute Bridge | 30 |
Experienced Weights Workouts for Women
The below workouts for women are at an experienced level. This means that you are extremely familiar with the basic strength training movement patterns, have been lifting weights for over a year, and are injury-free.
Again, like the beginner and intermediate workouts, we have these workouts broken out into the following groups:
- Bodyweight
- Dumbbells
- Power Rack
Workouts featuring power racks are a new group of workouts in this article.
Power racks combine bench press, squat rack, pull-up bar, and more into one piece of equipment. The ability to perform squats and pull-ups at home is really important for a serious lifter.
If you’re an experienced lifter, you’ll likely want to add a power rack to your home gym, if you have the room.
Experienced Bodyweight Workouts
The below women’s workouts are for experienced lifters. These exercises require just bodyweight, so no equipment is needed. You’ll note that a handful of exercises will require items that can be found in the home, which are marked with stars.
Complete each exercise for the specified number of reps before moving on to the next exercise. Aim for 2-3 sets of each exercise.
Upper #1
| EXERCISE | REPS |
| Shoulder Push-Up | AMRAP |
| Feet-Elevated Tricep Dip | AMRAP |
| Feet-Elevated Push-Up | AMRAP |
| Inchworm with Shoulder Tap | AMRAP each |
| Superman with Pause | AMRAP |
Lower #1
| EXERCISE | REPS |
| Pistol Squat | AMRAP each |
| Constant Tension High Step-Up | 12 each |
| Single-Leg Hip Thrust with Pause | 20 each |
| Single-Leg Hamstring Curl | 8 each |
| Hamstring Curl | 20 |
Full Body #1
| EXERCISE | REPS |
| Pistol Squat | AMRAP each |
| Feet-Elevated Push-Up | AMRAP |
| Constant Tension High Step-Up | 12 each |
| Feet-Elevated Tricep Dip | 20 |
| Feet-Elevated Hip Thrust | 50 |
| Plank | 30-60 seconds |
| Side Plank with Reach | 10 each |
Experienced Dumbbell Workouts
The below strength training for women workouts are for experienced lifters. These exercises require just dumbbells. If you are unsure of which dumbbells to add to your home gym, check out this post.
Complete each exercise for the specified number of reps before moving on to the next exercise. Aim for 2-3 sets of each exercise.
Upper #1
| EXERCISE | REPS |
| Neutral Grip Overhead Press | 8-10 |
| Incline Chest Press | 8-10 |
| Shrug with 30-second hold on last rep | 20 |
| Chest Fly | 12 |
| Seated Around the World | 12 |
| Skull Crusher | 12 |
Upper #2
| EXERCISE | REPS |
| One-Arm Row with Pause | 8-10 each |
| Neutral Grip Chest Press | 8-10 |
| High Upright Row | 8-10 |
| Reverse Fly | 12 |
| Chest Fly | 12 |
| Overhead Tricep Extension | 12 |
| Hammer Curl | 12 |
Lower #1
| EXERCISE | REPS |
| Deficit Reverse Lunge | 8 each |
| Eccentric-Focused Deadlift | 10 |
| One-Legged Hip Thust | 10 each |
| Goblet Squat with Pulse | 10 |
| Inner/Outer/Middle Calf Raise | 10 each |
Lower #2
| EXERCISE | REPS |
| One-Legged Deadlift | 10 each |
| Forward-Leaning Bulgarian Split Squat | 10 each |
| Goblet Squat with Pause | 10-12 |
| Hip Thrust | 15 |
| Glute Bridge | 15 |
| Feet-Elevated Glute Bridge | 15 |
| One-Legged Calf Raise | 30 each |
Full Body #1
| EXERCISE | REPS |
| Seated Alternating Shoulder Press | 8-10 |
| Goblet Squat with Pause | 8-10 each |
| Chest Press | 8-10 |
| Forward-Leaning Bulgarian Split Squat | 12 each |
| One-Arm Row with Pause | 10 each |
| Hip Thrust with 10-Second Pause on Last Rep | 12 |
| Glute Bridge with 10-Second Pause on Last Rep | 12 |
Experienced Power Rack Workouts
The below strength training workouts are for experienced lifters. These workouts require a power rack, barbell, bench, weight plates, and dumbbells.
Upper #1
| EXERCISE | REPS |
| Bench Press | 5 |
| Band-Assisted Chin-Up | AMRAP |
| Upright Row | 10 |
| Bent-Over Barbell Row | 10 |
| Incline Dumbbell Alternating Press, | 12 each |
| Lateral Raise to Front Raise | 12 each |
Lower #1
| EXERCISE | REPS |
| Hip Thrust | 8-10 |
| Alternate-Stance Hip Thrust | 8-10 each |
| Stiff-Legged Deadlift, Eccentric-Focused | 8-10 |
| Landmine Squat | 12 |
| Weighted Back Extension* | 20 |
| Lying Leg Raise (with Ankle Weights) | 12 each |
*You can make an alternate back extension set-up at home by placing a heavy step, crate, or piece of wood under the front of your bench. Secure the back-end of the bench with a heavy dumbbell. Secure your legs ‘froggy’ style under the bench. This post on Instagram can provide inspiration.
Full Body #1
| EXERCISE | REPS |
| Barbell Squat | 5 |
| Bent-Over Barbell Row | 8 |
| Sumo Deadlift | 5 |
| Narrow-Grip Bench Press | 12 |
| Reverse Barbell Lunge | 10 each |
| Upright Row to Shrug | 10 each |
Final Thoughts on Strength Training Workout Routines for Women
Again, if you’re a strength training fanatic like me, you’ll love having a number of workouts like these to choose from. The above showcases a number of options for a beginner’s strength training workout for a woman.
If you choose an upper/lower/full/full body workout split and perform each workout split for 4-6 weeks, these workouts can take you through the whole year or more!
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