A Quick Guide to Home Strength Training Workouts for Women
Strength training is a great component to work into your overall fitness regime and can be beneficial for people of all ages. However, many women may feel intimidated by the idea of strength or resistance training, especially if they haven’t tried it before.
The great news is that it’s easy to get started at home with minimal or no equipment before perhaps progressing on to the gym. Whether you’re in your 20s or your 50s, this blog will provide you with the knowledge and resources you need to start strength training at home.
What Are the Benefits of Strength Training for Women?
While we’ve discussed the benefits of strength training for people in general, there are specific benefits of strength training for women.
Ironically enough, for the last several decades, strength training for women has been “looked down upon.” There is an unfounded stigma that women who practice lifting weights or resistance training become simply “bulky” or “too muscular”.
However, for the majority of women, that isn’t the case. Only in cases where the focus is on bulking up (such as for bodybuilding competitions), do women see these kinds of results.
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
All of these benefits (and so many more!) are why we’re big supporters of women adding strength training to their workout routine – whether that’s at the gym or at home.
Women’s Strength Training Program At Home
For many, it’s easier to add exercises to an at-home routine. The convenience of doing the exercises in your own living room allows you to get more familiar with the training style and the movements.
So, if you’re considering mixing up your routine, these exercises are great for strength training workouts from the comfort of your home before progressing to the gym.
At Home Strength Training for Women with Equipment
Many exercises require some equipment. While you won’t need commercial equipment found in a gym, some smaller equipment may help your results.
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
This exercise works your upper arms and upper body. It’s one of the most common strength training exercises added to any workout routine, and for good reason. It’s effective!
What You’ll Need:
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 the move several times in a row. It should not feel too light or too heavy.
Try 5kg to start with. Then, increase your weights as you get more comfortable with the 5kg. Some may find that they can go up to 15kg or more and still complete the desired number of repetitions.
How to Do Bicep Curls with Dumbbells:
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.
Keep your arms straight with your palms facing outward.
Keep your upper arms tight against your body. Bend your arms at your elbows and bring the weights up to your upper body.
Then slowly lower the weights and straighten your arms.
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:
This depends mainly on your current strength. You have to make sure you’re considering your body’s maximum capacity. To start with, try completing 3 sets of 15 repetitions, taking a break after each set.
Exercise #2: Dumbbell Triceps Kickback
If you want to workout your upper arms, specifically the backs of your arms (or undersides of your arms), then this is a great movement to add to a strength training workout for women at home. It also targets your shoulder muscles, which is overall great for lifting heavy objects in your daily life.
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:
Hold two dumbbells in each hand and stand with your feet shoulder width apart.
Bend your torso at your hips 45-degrees.
Bend your elbows to create a 90-degree angle.
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
One of the most effective ways to see results from strength training workouts is to do exercises that target multiple muscle groups at one time. That’s the beauty of this particular exercise.
You’ll target major muscle groups, such as your lower body, including your thighs and glutes. You’ll also engage your core muscles, like your stomach, back, and shoulders while also working out your upper body.
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:
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.
Lower your hips into a squat position, similar to if you were to sit in a chair. Squeeze your glutes as you squat.
Once you’re as low as you can go, come back to a standing position.
At your standing position, raise your arms with the dumbbells overhead.
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.
At Home Strength Training for Women without Equipment
If you’re brand new to exercising, or strength training workouts, then you may not be ready to invest in equipment. The good news is that you can still see results without any equipment. There are plenty of exercises you can do to build muscle and strength without any weights or machines.
Exercise #1: Planks
Your core is a major muscle group that aids in building a strong body overall. The best strength training program for women almost always includes planks.
What You’ll Need:
Technically, you don’t need anything other than your body weight to complete this exercise. However, you might find that having a yoga or stretching mat or even a towel under your knees and hands makes it a little more comfortable.
How to Do This Exercise:
On the floor, raise up onto your forearms and toes only.
Keep your body in a straight line, and squeeze your glutes.
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
Push-ups are another great exercise for women looking to build upper body strength. It is also very effective in strengthening the core muscle group.
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:
On the floor, raise up onto the palms of your hands and your toes. Your hands should be directly under your shoulders.
Keep your body in a straight line.
Engage your core muscles by squeezing your stomach.
Lower your body by bending your elbows. Try to go as low as possible, so your chest almost touches the floor.
Using your upper body muscles, push your body back into the original position.
If you need to modify this exercise, you can raise onto the palms of your hands and keep your knees on the floor. Keep your back flat and squeeze your core muscles.
If you need to modify this exercise further, try “negative” push ups. In the same starting position, lower your body until your whole body is on the floor. Then, brace your hands underneath your shoulders, and press your body back into the starting 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
Lunges are a fantastic way to work the muscle groups in your lower body. You’ll work your quadriceps, glutes, hamstrings and even your calves.
What You’ll Need:
You won’t need anything other than your body weight to complete this exercise.
How to Do This Exercise:
First, stand with your feet shoulder width apart. Keep your torso upright throughout the entire movement.
Then, take one step forward with one foot.
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.
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.
At Home Strength Training for Women FAQs:
Naturally, you may have many questions about incorporating strength training exercises into your workout plan. We’re answering the top questions about adding weight training or resistance training to your workout:
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.
If you are nervous about doing strength training at home, you may want to work with a personal trainer to start with. They can show you the proper forms for the exercises to minimise the chances of injury. Plus, they can share a full strength training workout that is tailored to your fitness goals.
How Can You Modify Strength Training Exercises to Fit Your Fitness Level?
Modifying strength training exercises is an excellent way to complete movements without overexerting yourself or even injuring your body.
One of the best ways to modify strength training exercises is to reduce the workload. That means, if something feels like it’s too difficult to do, then drop down in weights. If you feel like you’re too exhausted at the end of one set, then try reducing the number of sets or the number of repetitions you do for the movements. As you gain strength, then you can slowly work up to larger weights.
For exercises without equipment, this might mean using the support of your knees or elbows when performing a movement.
How Can You Progress in Strength Training Workouts at Home?
Keep track of where you start and how you progress as you continue practising weight lifting. Write down your starting weights for each exercise. Also write down the number of sets and repetitions you do.
Increase in weight every 3 or 4 weeks. Make sure you’re only adding small weight increases at a time.
How Can You Fit Strength Training Workouts for Women into a Busy Schedule?
Between work and life in general, finding time for a workout might seem difficult.
If you find yourself watching TV in the evening, then don’t be afraid to use that time to workout. No need to turn off your favourite show; just workout as you watch!
You might also find it helpful to workout before the madness of the day begins. This might look like getting up a little bit earlier to squeeze in a small workout. Prep the night before by laying out all of your clothes and equipment so you can grab and go.
Can Strength Training at Home Be Combined with Cardio Or Other Exercises?
The biggest mistake to avoid is overexerting yourself too quickly. If you’re new to strength training or exercising in general, then start with bodyweight exercises. Then gradually incorporate weights into your routine.
Be mindful of your form, as incorrect form can cause injury, as well.
Are There Any Potential Risks or Downsides to Strength Training at Home?
As with any kind of exercise, there are potential risks or downsides to strength training. Even more so if you do it at home because you don’t have a professional assisting you. This increases the risk of injury.
How Can an Aura Gym Membership Help?
Fortunately, that’s where an Aura Gym Membership can be incredibly beneficial. We have experts on hand to help you design training and workout programs that are specific to your fitness level and goals. While all the exercises mentioned above can also be used to kickstart your gym workouts!
Our Fit for Life program gives you the opportunity to work with qualified, professional trainers who will create a custom workout to help you meet your goals.
Try Aura Leisure for free and get full access to our gym, pool, and group exercise classes!
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