Top 7 Strength Training Exercises for Women

Exercises for women

It’s now essential to perform strength training exercises for women to improve their core and overall fitness. Gone are the times when females were considered damsels in distress. Today’s women have learned to balance stilettos and sneakers gracefully and with an iron fist.

I can still remember when gyms used to be a man’s world. The sounds of grunts, weights dropping, and the posters of ‘Rocky’ all over the gyms. But now, with changing times, women are rising and discovering the incredible benefits of strength training exercises.

Top Full-Body Workouts – Strength Training for Women

It is all about mental resilience, about pushing your limits, and about discovering a strength you never knew you had.

But where do you start? The gym can be intimidating, especially if you’re new to the world of weights. Don’t worry, we’ve all been there.

This blog is your guide to becoming the girl with the iron fist. We’ll break down the best strength training exercises for women, with step-by-step instructions to make sure you’re doing them safely and effectively. We’ll share tips and tricks to help you celebrate your journey, every rep, every milestone, and every drop of sweat.

Some Strength Training Exercises for Women- Beginners

  • Push-ups: The ultimate bodyweight exercise, push-ups work your entire upper body, from your chest and shoulders to your triceps and core. Start on your knees if you need to, and gradually work your way up to full push-ups.
  • Forward lunges with rotation: This exercise challenges your balance and coordination while working your legs and core. Step one leg ahead, lower your hips, and bend both knees at 90-degree angles. Rotate your torso to face the forward leg, then press back up to start. Repeat on the other side.



  • Thrusters: This explosive exercise is a total-body workout that combines a squat, a clean, and a push-up. Start in a squat position, then jump up, bringing your knees to your chest and pressing the weight overhead. Land in a squat and repeat. Among all the strength exercises for women, this one is a combination of squats and overhead presses.
  • Step-ups with an overhead press: This exercise works your legs, shoulders, and core. Step up onto a bench or box, holding a weight in each hand. Press the weights overhead as you step up, then lower them back down as you step down. Repeat on the other side.
  • Jump squats: This plyometric exercise gets your heart rate up and blasts your leg muscles. Squat down, then jump explosively as high as you can. Land softly and repeat.



  • Lateral lunges with a biceps curl: This exercise works your legs, core, and biceps. Step out to the side with one leg, lowering your hips until both knees are bent at 90-degree angles. Curl the weight in your hand as you lower it, then press back up to start. Repeat on the other side. It is one of the best exercises for strength training for women.
  • Plank: Now, how do you get into a plank position? It’s simple, challenging, and oh-so-effective. Hold this deceptively basic pose for just a minute and feel your entire core fire up, from your abs to your glutes.

Engage multiple muscle groups at once, amping up your metabolism. This strength training exercise for women improves their athletic performance as it enhances their core strength.

In a world where every lift signifies a triumph and every push-up is a step towards self-discovery, allow your fitness journey to unfold. Embrace the weights, celebrate your strength, and rewrite the narrative.

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