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A Quick Guide to Home Strength Training Workouts for Women

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What Are the Benefits of Strength Training for Women?

The reality is that strength training for women comes with plenty of benefits, including: 

  • Improvement in bone density
  • Boost in metabolism
  • Building lean muscle, which can boost fat loss
  • Improved moods and mental health 
  • Reduce stress
  • Getting better, more restful sleep at night
  • Lessening the chance of major injuries
  • Improved heart health and decreasing chances of lifestyle diseases, such as heart disease and type 2 diabetes
  • Gaining muscle, joint, and bone strength

Well-Rounded Home Strength Training Workouts for Women

Exercises With Strength Training Equipment

Some inexpensive options for strength training equipment to use at home include:

  • Dumbbells or free weights in multiple weights (5kg, 10kg, 15kg, etc.)
  • Kettlebells in multiple weights (8kg, 10kg, 15kg, etc.)
  • Resistance bands
  • Yoga or stretching mat

Exercise #1: Dumbbell Bicep Curl

What You’ll Need: 

How to Do Bicep Curls with Dumbbells:

  1. Standing up straight, stand with your feet shoulder-width apart. Hold one dumbbell in each hand (of equal weight) at either side of your body. 
  2. Keep your arms straight with your palms facing outward. 
  3. Keep your upper arms tight against your body. Bend your arms at your elbows and bring the weights up to your upper body. 
  4. Then slowly lower the weights and straighten your arms. 
  5. Always keep the movement slow and controlled to make sure your form is correct and you’re truly working your muscles. 

You can also do this movement with a resistance band instead of dumbbells. Just anchor the resistance band with one or both feet. 

How Many to Do: 

Exercise #2: Dumbbell Triceps Kickback

What You’ll Need:

Again, you’ll need two dumbbells in a weight that feels easy enough to pick up once, but will cause a little bit of discomfort if you do this move several times in a row. 

Don’t go overboard! This is a move that may feel “easy” as you’re doing the repetitions. But you’ll definitely feel it later!

How to Do This Exercise:

  1. Hold two dumbbells in each hand and stand with your feet shoulder width apart. 
  2. Bend your torso at your hips 45-degrees. 
  3. Bend your elbows to create a 90-degree angle. 
  4. Straighten your arms out behind you, without moving your torso. Squeeze your triceps as you do so. 

If you need to modify this exercise, try doing one arm at a time. You can also do this movement with a resistance band instead of dumbbells. Just anchor the resistance band with one or both feet. 

How Many to Do:

If you’re new to strength training exercises, then try 2 sets of 8 repetitions. Gradually increase to 3 sets of 8-12 repetitions.

Exercise #3: Squat to Overhead Press

What You’ll Need:

You’ll need two dumbbells or kettlebells in a weight that are heavy, but still light enough that you can complete several repetitions. 

How to Do This Exercise:

  1. Stand with your feet slightly wider than hip-width apart and maintain an upright posture. Hold one dumbbell/kettlebell in each hand with the palms facing each other and position them in front of each shoulder, keeping the elbows close to the body.
  2. Lower your hips into a squat position, similar to if you were to sit in a chair. Squeeze your glutes as you squat. 
  3. Once you’re as low as you can go, come back to a standing position. 
  4. At your standing position, raise your arms with the dumbbells overhead. 
  5. Then return to your starting position. 

How Many to Do:

This is a movement that will get your heart rate up. If you’re newer to strength training, try doing 1 or 2 sets of 8 to 10 repetitions. Gradually increase to 3 sets of 10 to 12 repetitions. 

Exercises Without Strength Training Equipment

Exercise #1: Planks

What You’ll Need: 

How to Do This Exercise: 

  1. On the floor, raise up onto your forearms and toes only. 
  2. Keep your body in a straight line, and squeeze your glutes. 
  3. Squeeze your abdominal muscles to make sure they’re engaged throughout the entire plank. 

If you need to modify this exercise, raise up onto your forearms, but keep your knees on the floor. Keep your torso in a straight line. 

How Long to Do This Exercise:

Hold the plank position for 20-30 seconds. As you practice this exercise and gain more strength, gradually increase the time to a full minute (or even longer). 

Exercise #2: Push-ups

What You’ll Need:

Similar to planks, you don’t need anything to do this exercise. However a yoga or stretching mat or even a towel can be beneficial. 

How to Do This Exercise:

  1. On the floor, raise up onto the palms of your hands and your toes. Your hands should be directly under your shoulders.
  2. Keep your body in a straight line. 
  3. Engage your core muscles by squeezing your stomach. 
  4. Lower your body by bending your elbows. Try to go as low as possible, so your chest almost touches the floor. 
  5. Using your upper body muscles, push your body back into the original position. 

How Many to Do:

If you’re just starting out, try to complete 1 or 2 sets of 8 repetitions. Gradually increase the number to 3 sets of 10 to 12 repetitions. 

Exercise #3: Lunges

What You’ll Need:

You won’t need anything other than your body weight to complete this exercise. 

How to Do This Exercise:

  1. First, stand with your feet shoulder width apart. Keep your torso upright throughout the entire movement. 
  2. Then, take one step forward with one foot. 
  3. Lower your hips to the floor until you form a 90-degree angle. If you stepped forward with your right foot, then your left knee should be parallel to the ground. Your front knee should not go past your toes. 
  4. Return to the starting position. Repeat the exercise with the opposite leg. 

How Many to Do:

If you’re just starting out, try 1 or 2 sets of 8 to 10 repetitions. Gradually increase to 3 sets of 10 to 12 repetitions. If that becomes too easy, you can add weights by holding dumbbells/kettlebells as you complete the movement. 

Top Questions About Strength Training Workouts for Women Answered:

Can Strength Training Be Done Safely and Effectively at Home?

Yes! The key is listening to your body and not pushing yourself too far too quickly. Gradually increase weights, sets, and repetitions as you build strength and muscle. 

How Can You Modify Strength Training Exercises to Fit Your Fitness Level?

How Can You Progress in Strength Training Workouts at Home?

How Can You Fit Strength Training Workouts for Women into a Busy Schedule? 

Can Strength Training at Home Be Combined with Cardio Or Other Exercises?

What Are Common Mistakes to Avoid? 

Are There Any Potential Risks or Downsides to Strength Training at Home?

How Can an Aura Gym Membership Help?