Workout Summary
- Main GoalIncrease Strength
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines, Other
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
In these modern times the term strength has become synonymous with women.
More women are enthusiastically stepping into the resistance training realm whether it is power lifting, cross-training, or any other weight training practice.
But strength training should be universal. Woman or man; it’s far better to have a higher level of strength than the average Jane for the advantage of functioning in the real world.
For those newbies out there: No, as a woman you won’t get "too big" or "manly". Since women have a fraction of the testosterone as men (1/10th to be exact) your potential to pump up to crazy proportions is limited.
With that said it would behoove anyone to partake in a strength training workout routine.
For women in particular, strength training can lead to more confidence, a slenderer physique, and an overall healthier lifestyle.
Below is a six week strength training program for women designed to increase strength and muscle tone, while also keeping you slim and shapely.
The 6 Week Women's Workout for Strength
Perform the following training plan once per week on nonconsecutive days.
Each day will be followed with a rest day for either a Monday, Wednesday, Friday schedule or a Tuesday, Thursday, Saturday schedule.
On rest days feel free to partake in active rest such as moderate cardio or other recreational activities.
Women's Strength Workout Day 1
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1a. Incline Bench Dumbbell Press | 1 x 12 | 3 x 8-12 |
| 1b. Dumbbell Row | 1 x 12 | 3 x 8-12 |
| 2a. Standing Dumbbell Press | 1 x 12 | 3 x 8-12 |
| 2b. Dumbbell Upright Row | 1 x 12 | 3 x 8-12 |
| 3a. Dumbbell Lunge | 1 x 12 | 3 x 8-12 |
| 3b. Dumbbell Stiff Leg Deadlift | 1 x 12 | 3 x 8-12 |
| 4a. Single Leg Calf Raise | - | 3 x 8-12 |
| 4b. Goblet Squat | - | 3 x 8-12 |
| 5a. Lying Leg Lift | - | 3 x 20 |
| 5b. Ab Crunch | - | 3 x 20 |
Women's Strength Workout Day 2
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1a. Box Jump | 1 x 12 | 3 x 10 |
| 1b. Reverse Dumbbell Lunge | 1 x 12 | 3 x 10 |
| 2a. Push Up | 1 x 12 | 3 x failure |
| 2b. Band Assisted Pull Up | 1 x 12 | 3 x failure |
| 3a. Dumbbell Side Lateral Raise | - | 3 x 10-15 |
| 3b. Bent Over Rear Delt Fly | - | 3 x 10-15 |
| 4a. Dumbbell Curl | - | 3 x 10-15 |
| 4b. Overhead Dumbbell Tricep Extension | - | 3x 10-15 |
| 5a. Bicycle Crunch | - | 3 x 20 |
| 5b. Hanging Leg Raise | - | 3 x 20 |
Women's Strength Workout Day 3
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1a. Dumbbell Bench Press | 2 x 12 | 3 x 6-12 |
| 1b. Deadlift | 2 x 12 | 3 x 6-12 |
| 2a. Squat | 2 x 12 | 3 x 6-12 |
| 2b. Leg Curl | 2 x 12 | 3 x 6-12 |
| 3a. Barbell Upright Row | - | 3 x 10-15 |
| 3b. One Arm Dumbbell Press | - | 3 x 10-15 |
| 4a. Squat Jump | - | 3 x 10 |
| 4b. Lateral Lunge | - | 3 x 10 |
| 5a. Ab Crunch | - | 3 x 20 |
| 5b. Plank | - | 3 x 20 Secs |
The letters "a" and "b" represent a superset. Perform each exercise for the prescribed number of reps without rest in between exercises.
Rest for 60 seconds after each superset.
37 Comments
Hello! This one looks like fun! My goal is to build muscle and get stronger, is this a good program for me?
I am an intermediate/advanced lifter
I do also have a bush run day of 1 to 1.5 hours is that ok?
Could I also do say steady state cardio for 30 mins 2x per week?
Sorry and lastly I do a functional/hiit type class that my friend puts together, could I still do this with my friends, and if so, what movements should we be looking at to compliment and not overload?
Id have a mid week active recovery day and sunday rest
Thanks so much for your time and effort
Hi, Sarah. Thank you for reading M&S!
Yes, it is a good one for you.
The run day is fine as long as you recover and are using a sound nutrition plan so you have the calories for building muscle.
30-minute Zone 2 cardio would be fine.
As for the HIIT class, again you need to eat for recovery so you are not in a caloric deficit since you want to build muscle. I don't think you need to worry about movement choice, but monitor your training sessions to be safe.
I hope all of this helps!
So helpful thank you so much
Sorry also, I don't have access to a leg curl machine. What could I substitute there?
Any of these movements could be used to replace the leg curl.
https://www.muscleandstrength.com/exercises/hamstrings
hi
is the warm up necessary or part of the work out?
can you recommend another exercise besides box jump for someone with bad knees
thank you:)
Hi Debbie, yes, the warmup is essential, especially for the lower body if you have bad knees.
If you can do pause squats, that would work as a substitute for the jumps. You can do these slow and controlled with no impact from jumping.
Do you have any suggestions/modifications for those who don't have the strength to do a pull-up yet, but want to get there?
Hi there. Are you training at home or in a gym? I want to provide the best options for you.
Mostly at home, but I do have access to a gym and considering getting a membership again. I would like options for both please :)
Home - pullovers are the best bet for this. You can also use a band on the pullup bar as an assistant to help you start the movement.
Gym - Any variation of a pulldown or a pullup assistant machine if your gym has one.
When looking at the number of reps per set that give a range (ex.8-12), what's the best way to choose how many to do? Is it based on personal fitness level? Or is it based on how much weight one is using?
Hi Melissa, and that is a good question. Consider the weight you are using. If you choose a weight that you can do for 8 reps, then make it a goal to get stronger and work up to 12. If you can already do 12, then you can likely go a little heavier. If you can't reach 8 at all, then you need to choose a lighter weight. I hope this helps!
Hey Roger! Firstly, I don't have anything to "hang" from to do leg raises or pull-ups. I have lots of resistance bands (10-50 lb) and vertical mounts for them from floor to ceiling if that is helpful for the back work.
Secondly, I also can't do anything that is impactful (almost zero L5 disc left).
Suggested alternatives?
Hi, Sarah. Ooh. L5, yeah, hanging is a no go. Try lying leg raises on the floor so your entire upper body and hips are on the floor. If you do them slowly, then you might be able to train the abs without affecting the back. You can also do them with legs bent. If that is a problem as well, then you can do seated knee tucks. If you can't do those either, see a doctor about it. Good luck!
Hi. I need to be able to lift 50 pounds as a requirement for my vet tech program. Right now I struggle with 20. Can you give me an idea of how I can get to 50 over 12 or 18 weeks. PS I’m 68 years old but raring to go. Thank you.
Hi, Jo! Love that you're ready to make it happen. How are you supposed to lift the 50 pounds? Is it simply picking it up to carry it? If so, then this program would be a great tool for you to make progress.
Is this plan is for gaining strengh only or for toning and muscle gaining also????
Hi, Shaymaa. Strength is the priority with this program, but you may notice an increase in muscle size as well.
What is the diffrence between the two kinds of worouts the strengh workout and gaining muscle , they both seem the same for me???
The rep ranges are different. Workouts with lower rep ranges should be performed with heavier weight. The higher rep ranges should call for less weight.
Hello TJ,
About lateral lunge, is the main idea to do first the other leg X 10 and then change to the other leg = 20 repetitions or only 10 togerther. Thank you :)
Can someone help me make sure I'm doing the right routine? For example, should workout 1 be:
1a, 1b, 60 sec rest, 2a, 2b, 60 sec rest, 3a, 3b, 60 sec rest.... all the way through and then repeat that whole thing 3 times?
Or is it:
1a, 1b, 60 sec rest, 1a, 1b 60 sec rest, 1a 1b, 60 sec rest... going through each number 3 times before moving to number 2 and so on?
Thanks! This looks like a great workout :)
Hi TJ,
Your second example is correct.
Is there any guideline as to when and how much I should be increasing weights? Is it every week and by how much?
Hi Britt,
You can do every week. Personally, I'd recommend increasing the weight whenever capable of doing so. So long as you are increasing the weight used, you will see progress regardless of frequency.
Suggestions for people who can't yet do the hanging leg raise and who shouldn't do the box jump?
Hi Lizzy,
I'd recommend knee raises if capable. As for the box jumps, step ups should work nicely.
Hope this helps!
Hi! So I'm about to start the gym and I wanted a strength routine, this one seems great. I wanted to know if this will help to get a toned defined look to the body? I'm currently skinny fat and I can't wait to get into shape. Thanks a million!
Hi Elisa,
This program is perfect for someone with those goals.
Hope this helps!
Hi, I wanted to know if the superset would make it 4 sets of the exercise or if it’s considered 1 of the 3? Thanks for clarifying
Hi Verna,
It should be 4 total sets. The first set is a warm up and the next 3 are your working sets.
Hope this helps!
Hi Natalie,
For this particular program, just the exercises listed.
Hi I was wondering if each exercise gets a warm-up set or just the ones marked? And then after the warmup exercises go back to the beginning and do 3 sets of all exercises? Or is it 4 sets of everything? Sorry I'm new to this!
Will this routine help burn fat as well? Especially if I do cardio on my non weightlifting days.
Hi Julie,
Yes, this program can be used to help aid in fat loss as well.
Hope this helps!
Still working with this routine????