Real-World Examples of Strength Training Workout Examples for Women

Quick-start examples of strength training workout examples for women

Let’s start with what you’re probably looking for: clear, ready-to-use workouts. Before we talk theory, here are a few real examples of strength training workout examples for women so you can see how things fit together.

Picture a beginner, three days a week, 45 minutes per session. One example of a weekly structure:

• Monday – Full Body A: Squats, dumbbell bench press, bent-over rows, glute bridges, planks.
• Wednesday – Full Body B: Deadlifts, overhead press, lat pulldown or assisted pull-up, step-ups, side planks.
• Friday – Full Body A again, with small progressions (a bit more weight or a few more reps).

Another woman might prefer an upper/lower split four days a week:

• Monday – Lower Body & Glutes
• Tuesday – Upper Body & Core
• Thursday – Lower Body (heavier)
• Friday – Upper Body (lighter, more reps)

These are just two real examples, but they’ll make more sense once we break down the details and show you more options.

Why strength training matters for women in 2024–2025

If you’re lifting because you want to feel stronger, build curves, protect your joints, or keep your bones solid as you age, you’re right on trend. Research keeps stacking up in favor of women lifting weights.

The U.S. Department of Health and Human Services recommends adults do muscle-strengthening activities at least two days per week for major muscle groups.¹ For women, that’s tied to:

• Better blood sugar control and lower risk of type 2 diabetes
• Stronger bones and reduced osteoporosis risk
• Improved mood and lower anxiety
• More muscle, higher metabolism, and easier weight management

Mayo Clinic and the CDC both emphasize that you don’t need hours in the gym; short, consistent sessions with progressive resistance are enough to see results.² ³

So the question isn’t if you should lift, but how. That’s where these examples of strength training workout examples for women come in.

Example of a 3-day full-body strength plan (beginner-friendly)

This is one of the best examples of strength training workout examples for women who are newer to lifting or coming back after time off. You’ll train three non-consecutive days, like Monday, Wednesday, Friday.

Day 1 – Full Body A

Focus: Learn the movements, moderate weights, leave 2–3 reps “in the tank.”

Warm-up (5–8 minutes)
Easy walking or cycling, then dynamic moves like leg swings and arm circles.

Main lifts
Work through these in order, resting about 60–90 seconds between sets.

• Goblet Squat (dumbbell or kettlebell held at chest)
  3 sets of 8–10 reps. Targets quads, glutes, and core.

• Dumbbell Bench Press (on bench or floor)
  3 sets of 8–10 reps. Focus on slow, controlled lowering.

• Bent-Over Dumbbell Row
  3 sets of 8–10 reps per arm. Keep your back flat, pull toward your hip.

Accessory work

• Glute Bridge (bodyweight or light weight across hips)
  2–3 sets of 12–15 reps.

• Front Plank
  2–3 holds of 20–30 seconds.

Day 2 – Full Body B

Warm-up as above.

Main lifts

• Romanian Deadlift (dumbbells or barbell)
  3 sets of 8–10 reps. Hinge at the hips, feel hamstrings working.

• Standing Dumbbell Overhead Press
  3 sets of 8–10 reps. Brace your core, don’t lean back.

• Lat Pulldown or Assisted Pull-up
  3 sets of 8–10 reps. Pull your chest slightly up to the bar/handle.

Accessory work

• Step-ups (to a stable bench or box)
  2–3 sets of 10 reps per leg.

• Side Plank
  2 sets per side, 15–25 seconds each.

Day 3 – Full Body A (repeat with progression)

Repeat Day 1, but try one of these small progressions:

• Add 2–5 pounds to one or two lifts
• Or add 1–2 reps per set
• Or add one extra set to a key exercise

This is one of the best examples because it hits every major muscle group multiple times a week, which research supports for muscle and strength gains.⁴

Upper/lower split: examples of strength training workout examples for women who want 4 days a week

If you love being in the gym and want a bit more volume, an upper/lower split is a great example of how to organize things. You’ll train four days a week, like Monday, Tuesday, Thursday, Friday.

Lower Body Day (Glutes & Legs Focus)

This is one of the best examples if your goals include stronger glutes and legs.

Warm-up: 5–8 minutes light cardio + hip circles, bodyweight squats, lunges.

Main lifts

• Back Squat or Goblet Squat
  4 sets of 6–8 reps. Heavier, with longer rests (90–120 seconds).

• Hip Thrust (barbell or dumbbell)
  3–4 sets of 8–10 reps. Pause at the top for a second.

• Romanian Deadlift
  3 sets of 8–10 reps.

Accessory work

• Walking Lunges
  2–3 sets of 10–12 steps per leg.

• Calf Raises
  2–3 sets of 12–15 reps.

• Hanging Knee Raises or Reverse Crunches
  2–3 sets of 10–15 reps.

Upper Body Day (Push, Pull & Core)

Warm-up: Band pull-aparts, arm circles, light pushups on a bench.

Main lifts

• Barbell or Dumbbell Bench Press
  4 sets of 6–8 reps.

• One-Arm Dumbbell Row
  3–4 sets of 8–10 reps per arm.

• Seated Dumbbell Shoulder Press
  3 sets of 8–10 reps.

Accessory work

• Lat Pulldown or Assisted Pull-up
  2–3 sets of 8–10 reps.

• Cable or Band Face Pull
  2–3 sets of 12–15 reps (great for posture and shoulders).

• Pallof Press (anti-rotation core exercise)
  2–3 sets of 10–12 reps per side.

You’d repeat these two days later in the week, possibly adjusting rep ranges: heavier and lower reps early in the week, slightly lighter and higher reps later.

These upper/lower days are strong examples of strength training workout examples for women who want more gym time without living there.

At-home examples of strength training workout examples for women (minimal equipment)

Not everyone has access to a full gym, and that’s fine. There are plenty of real examples of strength training workout examples for women that use just dumbbells and bodyweight.

At-home Full Body (30–35 minutes)

Equipment: Pair of dumbbells you can press overhead for 8–10 reps.

Circuit style: Move through each exercise, rest 60–90 seconds, repeat 3–4 rounds.

• Goblet Squat – 10–12 reps
• Pushup (on floor, knees, or hands on a bench/couch) – 8–12 reps
• Dumbbell Romanian Deadlift – 10–12 reps
• One-Arm Dumbbell Row – 10–12 reps per arm
• Glute Bridge – 12–15 reps
• Dead Bug or Bird Dog – 8–10 reps per side

This is a practical example of a strength training workout that fits into a lunch break and still checks all the boxes: lower body, upper body push, upper body pull, and core.

At-home Lower Body & Core (short session)

If you only have 20–25 minutes, this example of a workout still gives you a meaningful stimulus.

• Split Squat (rear foot on floor or couch) – 3 sets of 8–10 reps per leg
• Single-Leg Romanian Deadlift (bodyweight or dumbbells) – 3 sets of 8–10 reps per leg
• Hip Thrust on Couch – 3 sets of 10–12 reps
• Side Plank with Hip Drop – 2–3 sets of 8–10 reps per side

Rotate this with an upper-body focused session on another day, and you’ve got a full week of at-home examples of strength training workout examples for women.

How to progress these examples week by week

The magic isn’t in one perfect template; it’s in progression. All the best examples of strength training workout examples for women share one thing: over time, you make the work a bit harder.

You can progress by:

• Adding a small amount of weight (2–5 pounds) to a few key lifts
• Adding 1–2 reps per set within a target range (like 8–12)
• Adding one extra set for a main exercise
• Slowing down the lowering phase (3–4 seconds down)

A simple rule: when you can hit the top end of your rep range with good form for all sets, increase the weight slightly next time. For example, if your plan is 3 sets of 8–10 goblet squats and you manage 10, 10, 10 with solid form, bump up the weight in the next session.

According to guidance from the National Institutes of Health, gradually increasing resistance and volume is key for muscle and bone benefits, especially for women as they age.⁵ You don’t need to max out; you just need to nudge your limits consistently.

How often should women strength train?

If you’re using any of these examples of strength training workout examples for women, here’s how to think about frequency:

• 2 days per week: Great starting point if you’re busy, new, or recovering from injury or pregnancy.
• 3 days per week: Sweet spot for many women who want visible progress and better performance.
• 4 days per week: Works well if you enjoy training and can manage recovery (sleep, nutrition, stress).

The CDC suggests muscle-strengthening activities at least two days a week, but many women thrive with three or four, as long as you’re not pushing to failure every session.³

Signs you may need more rest:

• Your lifts are getting weaker for several sessions in a row
• You’re unusually sore for more than 72 hours
• Sleep and mood are off, and you’re dragging through workouts

Dial back volume, keep the exercises, and let your body catch up.

Common questions about examples of strength training workout examples for women

What are some examples of strength training exercises I should always include?

You don’t need a huge exercise menu. Most real examples of strength training workout examples for women are built around a few movement patterns:

• Squat pattern: squats, leg presses, split squats
• Hinge pattern: deadlifts, Romanian deadlifts, hip thrusts
• Push pattern: bench press, pushups, overhead press
• Pull pattern: rows, pulldowns, pull-ups
• Core stability: planks, dead bugs, Pallof presses

If your workouts include at least one example of each pattern, you’re covering the bases.

Are these examples of strength training workout examples for women different from men’s workouts?

Not really in structure. The main differences tend to be goals and preferences, not biology. Women often like a bit more glute work, and many prefer slightly higher rep ranges (8–15) on some lifts. But squats, deadlifts, presses, and rows are just as valuable for women as for men.

Hormones do affect how quickly you gain muscle, but the principles of progression, consistency, and good form are the same.

Can I use these examples if I’m trying to lose weight?

Yes, and you probably should. Strength training helps you maintain muscle while in a calorie deficit, which keeps your metabolism from dropping as much. Pair any of these examples of strength training workout examples for women with:

• A modest calorie deficit (not extreme crash dieting)
• Enough protein (many women do well with 0.7–1.0 grams per pound of body weight, depending on health status)
• Walking or light cardio on non-lifting days

Mayo Clinic and Harvard Health both highlight resistance training as a key part of healthy weight management, not just cardio.² ⁶

What is one simple example of a beginner strength workout I can try this week?

If you want a single, straightforward example of a workout to try, use this 2-day full-body plan:

Day 1

• Goblet Squat – 3 x 8–10
• Dumbbell Bench Press – 3 x 8–10
• Dumbbell Row – 3 x 8–10 per arm
• Glute Bridge – 2 x 12–15
• Plank – 2 x 20–30 seconds

Day 2

• Romanian Deadlift – 3 x 8–10
• Overhead Press – 3 x 8–10
• Lat Pulldown or Band Row – 3 x 8–10
• Step-ups – 2 x 10 per leg
• Side Plank – 2 x 15–25 seconds per side

Do these two days a week, with at least one rest day in between, for 4–6 weeks. Then start nudging up weights or reps.

Bringing it all together

You don’t need a perfect plan; you need a workable plan that you can actually follow. The examples of strength training workout examples for women in this guide are meant to be plug-and-play:

• Use the 3-day full-body plan if you’re newer or want simple structure.
• Use the 4-day upper/lower split if you like more training variety.
• Use the at-home examples if you’re short on time or equipment.

Pick one example of a plan that fits your life, commit to it for at least six to eight weeks, and focus on small, steady progress. That’s where the real transformation happens.

References

[1] U.S. Department of Health and Human Services – Physical Activity Guidelines for Americans, 2nd edition: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
[2] Mayo Clinic – Strength training: Get stronger, leaner, healthier: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
[3] CDC – How much physical activity do adults need?: https://www.cdc.gov/physicalactivity/basics/age-chart.html
[4] Schoenfeld et al. – Effects of resistance training frequency on measures of muscle hypertrophy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489423/
[5] National Institute on Aging – Exercise and physical activity: https://www.nia.nih.gov/health/exercise-physical-activity
[6] Harvard Health – Strength training builds more than muscles: https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles