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Exercises

Strength training for women: the lifts, the weights and a plan

Published October 29, 2026

Strength training for women uses the same five movements as any good program: a squat (goblet squat or leg press), a hinge (Romanian deadlift, trap bar deadlift or hip thrust), a push (dumbbell bench press, push-up or shoulder press), a pull (lat pulldown or one-arm row) and a carry or core move (farmer's walk, dead bug). Train two to four days a week, do 2 to 4 sets of 6 to 15 reps per exercise, and pick weights that leave 1 to 3 reps in the tank. Add weight whenever you hit the top of your rep range.

  1. Goblet Squat Quads, Glutes
  2. Dumbbell Romanian Deadlift Hamstrings, Glutes
  3. Hip Thrust Glutes
  4. Flat Dumbbell Press Chest
  5. One-Arm Dumbbell Row Lats, Upper Back
  6. Lat Pulldown Lats
  7. Dumbbell Shoulder Press Shoulders
  8. Farmer's Walk Forearms, Traps, Shoulders

Squat and lunge

Bending at the knees and hips together trains your quads and glutes, the largest muscles you have. Most women start with the goblet squat, move to the leg press for heavier work in a gym, and use the reverse lunge to train each leg on its own.

Quads and glutes, squat

Goblet Squat

Quads, Glutes

Holding the weight at your chest makes the squat easy to learn and easy to push hard. It is the first lift in the home plan and a good warm-up squat in the gym.

How to do it

  1. Hold a dumbbell or kettlebell vertically against your chest.
  2. Sit down between your knees, elbows inside them at the bottom.
  3. Stand up tall.

Cues

  • Elbows nudge the knees out at the bottom.
  • Chest stays up behind the weight.

Common mistakes

  • Letting the weight pull you forward.

Swap for: Bodyweight Squat, Barbell Back Squat

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Quads and glutes, machine press

Leg Press

Quads, Glutes

The leg press lets you load your legs heavily with your back supported, so you can find out how strong your legs are without worrying about balance. Many women can press more than they expect.

How to do it

  1. Sit in the machine with your whole back against the pad and your feet hip-width on the platform.
  2. Release the safety handles and bend your knees, bringing the platform toward you under control.
  3. Lower until your knees are bent to about 90 degrees or a little deeper, without your lower back curling off the pad.
  4. Press the platform away until your legs are nearly straight, and repeat.

Cues

  • Lower back stays on the pad
  • Whole foot pushes
  • Stop just short of locking out

Common mistakes

  • Going so deep that your hips roll up off the seat: stop where your back stays flat.
  • Snapping the knees straight at the top: keep a soft bend.

Swap for: 45-Degree Leg Press, Hack Squat, Barbell Back Squat

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Quads and glutes, single-leg

Dumbbell Reverse Lunge

Quads, Glutes

Stepping back trains one leg at a time and evens out a stronger side. It is the single-leg move in every plan here because it is the easiest lunge on the knees.

How to do it

  1. Start tall with a dumbbell hanging from each hand and your feet under your hips.
  2. Step one foot back and lower until your back knee is just above the floor and your front thigh is near parallel.
  3. Keep your front heel flat and your chest tall.
  4. Push through your front foot to bring the back foot forward to the start, then alternate or finish all reps on one side.

Cues

  • Front shin stays vertical
  • Back knee kisses the floor
  • Drive through the front heel

Common mistakes

  • Taking a short step so the front knee shoots forward and the heel lifts: step farther back.
  • Letting the torso twist or lean to the side as you tire; keep both dumbbells hanging straight down.

Swap for: Reverse Lunge, Step-Up, Dumbbell Split Squat

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Hinge and glutes

Hinging at the hips trains the back of your body: hamstrings, glutes and the muscles along your spine. The Romanian deadlift is the one to learn first, the trap bar deadlift is the heaviest lift on this page, and the hip thrust is the most direct glute builder.

Hamstrings and glutes, hinge

Dumbbell Romanian Deadlift

Hamstrings, Glutes

The RDL teaches the hip hinge with a weight you can control, and it is the lift that strengthens the back of your legs most directly. Learn it before the trap bar deadlift.

How to do it

  1. Stand hip-width apart with a dumbbell in each hand resting against the front of your thighs, palms facing you.
  2. Push your hips straight back and let your torso fold forward, knees softly bent, the dumbbells brushing your legs.
  3. Lower until the dumbbells pass your knees and you feel a strong stretch in your hamstrings, with your back still flat.
  4. Drive your hips forward to stand back up, squeezing your glutes at the top, and repeat.

Cues

  • Hips back, not down
  • Dumbbells slide down your legs
  • Flat back, chin tucked

Common mistakes

  • Bending the knees into a squat so the dumbbells go lower: the depth comes from the hips, and most people stop just past the knees.
  • Rounding the lower back at the bottom: end the rep where your back stays flat, and lighten the load if that is high.

Swap for: Single-Leg RDL, Dumbbell Good Morning, Kettlebell Deadlift

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Glutes, quads and back, deadlift

Trap Bar Deadlift

Quads, Glutes

The trap bar puts the weight at your sides, so the deadlift is easier to learn and lets you lift the heaviest loads of any exercise here. It is the main strength lift in the four-day plan.

How to do it

  1. Step inside the trap bar with the handles beside your feet.
  2. Push your hips back, bend your knees, and grip the handles.
  3. Flatten your back, take the slack out, and stand up by pushing the floor away.
  4. Lower under control. Each warm-up set adds weight toward your working sets.

Cues

  • Push the floor away
  • Flat back
  • Slack out before you pull

Common mistakes

  • Yanking the bar off the floor: pull the slack out first.
  • Rounding the back as the weight climbs: hold the ramp until the setup is solid.

Swap for: Barbell Deadlift, Romanian Deadlift, Kettlebell Deadlift

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Glutes, loaded hip extension

Hip Thrust

Glutes

The hip thrust loads the glutes hardest at full hip extension and is easy to load heavily without a spotter. It is a staple in both gym plans.

How to do it

  1. Sit with your shoulder blades against the long side of a flat bench and roll a padded bar over your hips.
  2. Plant your feet flat about hip width apart, close enough that your shins are vertical at the top.
  3. Drive through your heels and lift your hips until your torso and thighs form a straight line.
  4. Hold the top for a second with your chin tucked, then lower your hips most of the way down and repeat.

Cues

  • Chin tucked, ribs down
  • Shins vertical at the top
  • One-second squeeze

Common mistakes

  • Arching your lower back to get higher: stop when your hips are level with your knees and squeeze your glutes there.
  • Feet too far out, which turns it into a hamstring exercise: bring them in until your shins are vertical at lockout.

Swap for: Dumbbell Hip Thrust, Smith Machine Hip Thrust, Dumbbell Glute Bridge

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Push

Pressing trains your chest, shoulders and triceps. Use one press away from you and one overhead each week. Push-ups belong here too and scale from an incline or the knees up to the floor.

Chest, shoulders and triceps, press

Flat Dumbbell Press

Chest

The dumbbell bench press trains the whole upper-body push and lets each arm move freely. Start with a pair you can press 12 times.

How to do it

  1. Lying on a flat bench, hold two dumbbells above your chest.
  2. Lower the bells to the sides of your chest with elbows at about 45 degrees.
  3. Press them back up over your shoulders.

Cues

  • Shoulder blades pinched.
  • Control the lowering.

Common mistakes

  • Flaring the elbows straight out.

Swap for: Push-Up, Barbell Bench Press

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Chest and triceps, bodyweight press

Push-Up

Chest

Push-ups are the home press. Start with your hands on a bench or kitchen counter and lower the height as you get stronger, until you can do sets from the floor.

How to do it

  1. Set your hands slightly wider than your shoulders with your body straight from head to heels.
  2. Lower until your chest nearly touches the floor, elbows at about 45 degrees.
  3. Press back up to straight arms.

Cues

  • One straight line
  • Elbows angled back

Common mistakes

  • Flaring the elbows straight out: tuck them toward your ribs.

Swap for: Kneeling Push-Up, Incline Push-Up, Push-Up Plus

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Shoulders and triceps, overhead press

Dumbbell Shoulder Press

Shoulders

Pressing overhead strengthens the shoulders in the position you use to lift things onto shelves. Seated with back support is the easiest place to start.

How to do it

  1. Set a bench upright or one notch back from vertical, sit with your feet flat, and rest a dumbbell on each thigh.
  2. Kick one knee up at a time to bring the dumbbells to shoulder height, then set your back against the pad.
  3. Turn your elbows slightly forward so they sit a little in front of your torso, palms facing forward or angled in.
  4. Drive both weights overhead on a slight inward arc until your elbows are straight, keeping your ribs down and your back on the pad.
  5. Lower slowly until the dumbbells are around ear height or a bit below, then press again.

Cues

  • Ribs down, back on the pad
  • Elbows a little forward
  • Press up and slightly in

Common mistakes

  • Arching your lower back off the pad to finish reps: that turns it into an incline press, so lighten the weight and keep your ribs stacked over your hips.
  • Flaring the elbows straight out at shoulder height: bring them a little forward so the shoulder joint stays comfortable at the bottom.
  • Stopping each rep well above your ears: lower to around ear height so the delts work through a full range.

Swap for: Machine Shoulder Press, Arnold Press, Pike Push-Up

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Pull

Pulling builds your back and biceps and balances all the pressing. Do at least as many sets of pulling as pushing each week.

Lats and upper back, row

One-Arm Dumbbell Row

Lats, Upper Back

The row builds the back muscles that help you stand tall, with one dumbbell and a bench or chair. Most people can row heavier than they can press, so use a heavier dumbbell here.

How to do it

  1. Put one hand and the same-side knee on a bench, or your hand on a chair seat with both feet on the floor, so your back is flat.
  2. Hold a dumbbell in the other hand with your arm hanging straight.
  3. Pull your elbow back toward your hip until the dumbbell reaches your ribs.
  4. Lower it until your arm is straight again, finish all reps, then switch sides.

Cues

  • Elbow to your hip
  • Back flat as a table
  • Full stretch at the bottom

Common mistakes

  • Twisting your chest open to lift the dumbbell higher: keep both shoulders level.
  • Shrugging the shoulder up toward your ear: pull the elbow back, not the shoulder up.

Swap for: Band Bent-Over Row, Dumbbell Bent-Over Row, Seated Cable Row

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Lats, vertical pull

Lat Pulldown

Lats

The pulldown trains the same muscles as a pull-up with a weight you choose. It is the gym's way to build toward your first pull-up if you want one.

How to do it

  1. Set the thigh pad so your legs are locked under it, then stand up and take the bar a little wider than your shoulders, palms forward.
  2. Sit down with your arms fully stretched overhead and lean back only slightly.
  3. Pull the bar to your upper chest by driving your elbows down toward your hips.
  4. Let the bar rise until your arms are straight and your shoulders lift toward your ears, then pull again.

Cues

  • Elbows to your back pockets
  • Bar to the top of the chest
  • Let the stack lift you at the top

Common mistakes

  • Leaning far back and rowing the bar to your stomach: stay nearly upright so it remains a vertical pull.
  • Stopping with the arms still bent at the top: the stretch overhead is half of what makes the pulldown work.

Swap for: Assisted Pull-Up, Single-Arm Lat Pulldown, One-Arm Dumbbell Row

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Carry and core

Carrying heavy dumbbells trains your grip, core and posture at once, and the dead bug teaches the trunk control that every other lift relies on. One of each per week is enough.

Grip, core and traps, carry

Farmer's Walk

Forearms, Traps, Shoulders

Walking with a heavy dumbbell in each hand trains grip and posture under load, the strength you use carrying shopping or a child. It is simple and hard to do badly.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Deep abs, anti-extension

Dead Bug

Abs

The dead bug teaches you to keep your lower back steady while your arms and legs move, the same bracing you need under a heavy squat or deadlift.

How to do it

  1. Lie face up, arms pointing up and knees bent at right angles over your hips.
  2. Press your lower back into the floor.
  3. Reach one arm overhead and the opposite leg out long, both hovering above the floor.
  4. Bring them back and repeat with the other pair.

Cues

  • Back glued down
  • Breathe out as you reach
  • Opposite arm and leg

Common mistakes

  • Letting the back arch when the leg goes long: reach less far.
  • Going fast: each rep should take about three seconds.

Swap for: Plank, Alternating Leg Raise

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Starting at home with dumbbells, two days

Open in the session builder
  • Workouts2× a week
  • Working sets25 a week
  • Per workout~30 min
  • EquipmentDumbbells

You are new to lifting, you have a pair or two of dumbbells at home, and you can train twice a week.

Each full-body session covers a squat or hinge, a push, a pull and core or carry work, 11 to 14 sets in about 40 minutes. Twice a week gives every major muscle 6 to 9 sets, enough for steady gains in your first months.

Full Body A
ExerciseSets × repsRIRRest
Goblet Squat1 warm-up set first 3 × 8–15 3 90 s
Push-UpHands on a bench or counter to start. 3 × 5–12 2 90 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Dead BugPer side. 2 × 6–10 2 45 s

Open Full Body A in the session builder

Full Body B
ExerciseSets × repsRIRRest
Dumbbell Romanian Deadlift1 warm-up set first 3 × 8–12 3 90 s
Dumbbell Shoulder Press 3 × 8–12 2 90 s
Dumbbell Reverse LungePer leg. 2 × 8–12 2 90 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Farmer's WalkSteps. Heaviest pair you own. 3 × 20–40 2 90 s

Open Full Body B in the session builder

How to run it
Train the two days with a gap of two or more days between them, for example Tuesday and Friday.
How to progress
Begin with weights that leave 3 reps spare at the end of each set. Add reps each session, and once the top of the range comes at the target reps in reserve, move up a dumbbell size. Log the reps in reserve for each set and RIRLift picks the next session's weight for you.
Open in the session builder

Session 2

Gym, three full-body days

Open in the session builder
  • Workouts3× a week
  • Working sets40 a week
  • Per workout~40 min
  • EquipmentDumbbells, Flat Bench, Lat Pulldown, Barbells +2

You have a gym membership, you have a few weeks or more of lifting behind you, and you can train three times a week.

Three full-body days hit each movement pattern two or three times a week, 12 to 14 sets per session and 40 a week. That frequency suits newer lifters, who gain strength fastest by practicing each lift often.

Day A
ExerciseSets × repsRIRRest
Goblet Squat2 warm-up sets first 3 × 8–12 2 2 min
Flat Dumbbell Press1 warm-up set first 3 × 8–12 2 2 min
Lat Pulldown 3 × 8–12 2 90 s
Hip Thrust 3 × 8–12 2 2 min
Dead BugPer side. 2 × 8–10 2 45 s

Open Day A in the session builder

Day B
ExerciseSets × repsRIRRest
Trap Bar Deadlift2 warm-up sets first 3 × 5–8 2 3 min
Dumbbell Shoulder Press 3 × 8–12 2 2 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 90 s
Dumbbell Reverse LungePer leg. 3 × 8–12 2 90 s
Farmer's WalkSteps. 2 × 30–40 2 2 min

Open Day B in the session builder

Day C
ExerciseSets × repsRIRRest
Leg Press1 warm-up set first 3 × 10–15 2 2 min
Flat Dumbbell Press 3 × 10–12 2 2 min
Lat Pulldown 3 × 10–12 2 90 s
Dumbbell Romanian Deadlift 3 × 8–12 2 2 min

Open Day C in the session builder

How to run it
Train Monday, Wednesday and Friday, or any three days with a rest day between them, doing A, B and C in order.
How to progress
Double progression: a weight stays until you own the full rep range on every set, then it goes up by the smallest step. In the first months, most lifts move up every one to two weeks.
Open in the session builder

Session 3

Four days, heavier, upper and lower split

Open in the session builder
  • Workouts4× a week
  • Working sets50 a week
  • Per workout~40 min
  • EquipmentDumbbells, Flat Bench, Lat Pulldown, Trap Bar +2

You have trained consistently for several months, full-body days have grown long, and you want to lift heavier with four shorter sessions.

Splitting upper and lower lets each day go heavier on fewer lifts. Every muscle is trained twice a week, about 19 sets for legs and hips, 14 for pushing and 12 for pulling, and the main lifts drop to 5 to 8 reps to build strength.

Upper A
ExerciseSets × repsRIRRest
Flat Dumbbell Press2 warm-up sets first 4 × 6–10 2 2:30 min
Lat Pulldown 3 × 8–12 2 2 min
Dumbbell Shoulder Press 3 × 8–12 2 2 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 90 s

Open Upper A in the session builder

Lower A
ExerciseSets × repsRIRRest
Trap Bar Deadlift3 warm-up sets first 4 × 5–8 2 3 min
Leg Press 3 × 8–12 1 2 min
Hip Thrust 3 × 8–12 1 2 min
Dead BugPer side. 2 × 8–10 2 45 s

Open Lower A in the session builder

Upper B
ExerciseSets × repsRIRRest
Dumbbell Shoulder Press2 warm-up sets first 4 × 6–10 2 2:30 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 90 s
Push-Up 3 × 8–15 1 90 s
Lat Pulldown 3 × 10–12 1 90 s

Open Upper B in the session builder

Lower B
ExerciseSets × repsRIRRest
Goblet Squat2 warm-up sets first 3 × 8–12 2 2 min
Dumbbell Romanian Deadlift 3 × 8–12 2 2 min
Dumbbell Reverse LungePer leg. 3 × 8–12 1 90 s
Farmer's WalkSteps. 3 × 30–40 2 2 min

Open Lower B in the session builder

How to run it
Run Upper A, Lower A, rest, Upper B, Lower B, then two rest days. Any order works if no two lower days are back to back.
How to progress
On the heavy lifts, add weight once you reach 8 reps on all sets at 2 reps in reserve. On the rest, use the top of the range as the signal. After three stalled sessions on a lift, lower the weight 10 percent and climb back.
Open in the session builder

Make it fit you

Questions

What is the best form of strength training for women?

Lifting free weights and machines through the main movements, squat, hinge, push, pull and carry, with weights heavy enough that each set ends 1 to 3 reps short of failure. The form matters less than adding weight or reps over time.

What is a good strength workout routine for women?

Two or three full-body sessions a week for the first months, each with a squat or hinge, a push, a pull and a core move. Once sessions get long, switch to an upper and lower split over four days.

How often should a woman strength train?

Two to four days a week. Two full-body days already build strength steadily; three or four let you do more sets and progress faster.

Will lifting weights make me bulky?

No. Building muscle takes years of focused training and eating, and it happens slowly enough that you decide how far to take it. In the first year most women see firmer, stronger legs, glutes, arms and back.

How heavy should a woman lift?

Heavy enough that the last rep of each set is hard and you could manage only 1 to 3 more. That might be 10 pounds per hand for a shoulder press and 130 pounds or more on a leg press. The number matters less than the effort.