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1. Shard Calculation

Query:

Response:

Calculated Shard: 48 (from laksa014)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa048.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://brooklynactivemama.com/7-beginner-strength-training-workouts/\')), getAhrefsUnparsedNoserviceFromURL(\'https://brooklynactivemama.com/7-beginner-strength-training-workouts/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/","crawl_time":1775471436,"first_indexed_time":1676842031,"http_code":200,"src_unparsed":"com,brooklynactivemama!\/7-beginner-strength-training-workouts\/ s443","src_root_hash":"13547495428499824448","history_drop_reason":null,"meta_title":"7 Beginner Strength Training Workouts For Women","meta_descriptions":["Want to start strength training but not sure where to begin? Check out these easy 7 Beginner Strength Training Workouts For Women!"],"attrs_boilerpipe_text":"I have been preaching the message about how important Strength Training is to\nevery\nbody\n(especially women)! I gave you\nplenty of reasons why you should be lifting weights\nand I have been increasing my own weight training and feeling incredibly stronger as a result.\nToday I’ve got you covered with some beginner strength training workouts for women. These are individual workouts with the accompanying videos so you can see them in action demonstrated properly.\nA lot of my friends (including some of you readers) don’t really take the time to lift weights. Women often get a bad rap at the gym–we are labeled as cardio bunnies who tend to jump on the elliptical\/stairmaster\/spin bike for 40 minutes get all sweaty and call it a day.\nOr we go to Zumba class\/Run a few miles\/bike around the park and pack it in.\nThese are all legitimate, calorie burning, endorphin producing workouts but for those of us looking to develop muscle as well, supplementing with weight lifting is a must! Plus\nbuilding muscle is so good for us as we get older\nbecause we lose muscle mass as we age.\nDon’t forget to\ncheck out my guide for strength training specifically for women 35 and over\n!\nHow Do I Start Strength Training?\nAnother question I get is “Where do I start?” My answer to that is start with the basics!\nYou can go to your local sports supply store or even Amazon and pick up a pair of 5lb and 10lb dumbbells to workout at home. PLUS  if you are a member of a gym, they are equipped with free weights.\nHere are some beginner strength training exercises for women that you can start off with that aren’t too complicated. As always, make sure you check a mirror to make sure your form is correct.\nYou can do these at home with equipment or you can start your new weight training routine at the gym. Don’t over do it! Take your time building and adding to your weight lifting routine.\nOnce you feel comfortable with these beginner moves you can move on to the\nadvanced strength training routines\nthat I have for you!\nDon’t forget to download your\nFree Fitness\n Journal\nto keep track of your progress!\n7 Beginner Strength Training Workouts For Women\nBicep Curl\nThis is a great demonstration of a move that\ntargets your arms\n(hello sleeveless tops!). Keep in mind you don’t need to use super heavy dumbbells like the ones used in the video.\nOverhead Tricep Extensions\n:\nThis is a great move to also improve your arms, check out the details of where exactly your hand should be and the proper form for this exercise\nDumbbell Lunges\n:\nThese are great for the lower body and don’t require movement of the dumbbells, basically you are taking lunges to a whole new level by adding extra resistance training.\nDumbbell Squat & Overhead Press\n:\nThis is a fantastic combo move! Again for beginners, I would start with 5lb weights or less.\n(Check out my FREE eBook —\n8 Essential Squats You NEED in Your Life\n)\nDeadlifts\n:\nThis one is also fantastic for the legs, notice the options she gives for straight legs, or bent knees, it is up to you and your flexibility level\nChest Press\n:\nThis exercise requires you to lie flat on your back and works your chest. You will need dumbbells for this exercise if not a barbell at the gym works just fine too.\nOne Arm Dumbbell Rows\n:\nThis one works your arms and back and a heavier weight is recommended (but not too heavy!)\nIf you are looking for more advanced strength training programs check out these\n9 Beginner Strength Training Routines For Women\nwhich features full weightlifting programs from BodyBuilding.com and more.\nHere are some more fitness posts for you –>\nDo you love cardio or strength training more? For those veterans at strength training, which basic move would you add to the list?\nBefore you go don’t forget to grab your free Fitness Journal Health Goals Tracker\nhere\n!\nHi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like\nYahoo\n,\nBuzzfeed\n,\nWhat To Expect\n,\nMediavine\n,\nNiche Pursuits\n,\nHuffPost\n,\nBabyCenter\n,\nMom 2.0\n,\nMommy Nearest\n,\nParade\n,\nCare.com\n, and more!\nRead my full story here!\nGet comfortable and be sure to come hang out with me on social. Don’t forget to\ngrab your free fitness journal\nbefore you go!\nNellie\nHi! I'm Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like\nYahoo\n,\nBuzzfeed\n,\nWhat To Expect\n,\nMediavine\n,\nNiche Pursuits\n,\nHuffPost\n,\nBabyCenter\n,\nMom 2.0\n,\nMommy Nearest\n,\nParade\n,\nCare.com\n, and more!\nRead my full story here!\nGet comfortable and be sure to come hang out with me on social. Don't forget to\ngrab your free fitness journal\nbefore you go!\nPost navigation","attrs_markdown":"[Skip to content](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#main)\n\nGrab one of our [**FREE RECIPE EBOOKS\\!**](https:\/\/brooklynactivemama.com\/must-have-cookbooks\/)\n\n- [Facebook](http:\/\/www.facebook.com\/BrooklynActiveMama)\n- [TikTok](https:\/\/www.tiktok.com\/@bklynactivemama)\n- [Threads](https:\/\/www.threads.net\/@glamnellie)\n- [Pinterest](http:\/\/www.pinterest.com\/bklynactivemama)\n- [Instagram](https:\/\/instagram.com\/glamnellie)\n- [LinkedIn](https:\/\/www.linkedin.com\/in\/schnelle)\n- [Email Me](https:\/\/brooklynactivemama.com\/cdn-cgi\/l\/email-protection#8de3e8e1e1e4e8cdefffe2e2e6e1f4e3eceef9e4fbe8e0ece0eca3eee2e0)\n\n[The Recipe Index](https:\/\/brooklynactivemama.com\/category\/in-the-kitchen\/)\n\n[![Brooklyn Active Mama](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2025\/11\/cropped-logo-200-x-200-px.png)](https:\/\/brooklynactivemama.com\/)\n\n- [Home](https:\/\/brooklynactivemama.com\/)\n- [About Me](https:\/\/brooklynactivemama.com\/new-york-mom-fitness-blogger\/)\n  - 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I gave you [plenty of reasons why you should be lifting weights](https:\/\/brooklynactivemama.com\/01\/2015\/5-amazing-reasons-women-strength-training.html \"5 Practical Reasons Why All Women Should Be Lifting Weights\") and I have been increasing my own weight training and feeling incredibly stronger as a result.\n\nToday I’ve got you covered with some beginner strength training workouts for women. These are individual workouts with the accompanying videos so you can see them in action demonstrated properly.\n\nA lot of my friends (including some of you readers) don’t really take the time to lift weights. Women often get a bad rap at the gym–we are labeled as cardio bunnies who tend to jump on the elliptical\/stairmaster\/spin bike for 40 minutes get all sweaty and call it a day.\n\nOr we go to Zumba class\/Run a few miles\/bike around the park and pack it in.\n\nThese are all legitimate, calorie burning, endorphin producing workouts but for those of us looking to develop muscle as well, supplementing with weight lifting is a must! Plus [building muscle is so good for us as we get older](https:\/\/www.uhhospitals.org\/blog\/articles\/2024\/04\/the-unique-benefits-of-strength-training-for-women) because we lose muscle mass as we age.\n\nDon’t forget to [check out my guide for strength training specifically for women 35 and over](https:\/\/brooklynactivemama.com\/best-strength-training-exercises-for-women-over-35)\\!\n\n[![strength training moves for women](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2014\/02\/LiftWeights-600x600.png)](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2014\/02\/LiftWeights.png)\n\n### How Do I Start Strength Training?\nAnother question I get is “Where do I start?” My answer to that is start with the basics\\!\n\nYou can go to your local sports supply store or even Amazon and pick up a pair of 5lb and 10lb dumbbells to workout at home. PLUS if you are a member of a gym, they are equipped with free weights.\n\nHere are some beginner strength training exercises for women that you can start off with that aren’t too complicated. As always, make sure you check a mirror to make sure your form is correct.\n\nYou can do these at home with equipment or you can start your new weight training routine at the gym. Don’t over do it! Take your time building and adding to your weight lifting routine.\n\nOnce you feel comfortable with these beginner moves you can move on to the [advanced strength training routines](https:\/\/brooklynactivemama.com\/8-beginner-strength-training-plans-for-any-woman.html) that I have for you\\!\n\nDon’t forget to download your [Free Fitness](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) [Journal](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) to keep track of your progress\\!\n\n### 7 Beginner Strength Training Workouts For Women\n[![7 Beginner Strength Training Workouts For Women - Want to Start Strength training but now sure where to begin? Check out these easy 7 moves that will have you weightlifting in no time\\!](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2015\/04\/7-BEGINNING-Strength-training-workouts.png)](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2015\/04\/7-BEGINNING-Strength-training-workouts.png)\n\n### **Bicep Curl**\nThis is a great demonstration of a move that [targets your arms](https:\/\/brooklynactivemama.com\/06\/2016\/the-10-minute-buff-bride-arm-workout.html) (hello sleeveless tops!). Keep in mind you don’t need to use super heavy dumbbells like the ones used in the video.\n\n### **Overhead Tricep Extensions**:\nThis is a great move to also improve your arms, check out the details of where exactly your hand should be and the proper form for this exercise\n\n### **Dumbbell Lunges**:\nThese are great for the lower body and don’t require movement of the dumbbells, basically you are taking lunges to a whole new level by adding extra resistance training.\n\n### **Dumbbell Squat & Overhead Press**:\nThis is a fantastic combo move! Again for beginners, I would start with 5lb weights or less.\n\n#### **(Check out my FREE eBook — [8 Essential Squats You NEED in Your Life](http:\/\/bit.ly\/bamnewsletter))**\n### **Deadlifts**:\nThis one is also fantastic for the legs, notice the options she gives for straight legs, or bent knees, it is up to you and your flexibility level\n\n### **Chest Press**:\nThis exercise requires you to lie flat on your back and works your chest. You will need dumbbells for this exercise if not a barbell at the gym works just fine too.\n\n### **One Arm Dumbbell Rows**:\nThis one works your arms and back and a heavier weight is recommended (but not too heavy!)\n\nIf you are looking for more advanced strength training programs check out these [9 Beginner Strength Training Routines For Women](https:\/\/brooklynactivemama.com\/8-beginner-strength-training-plans-for-any-woman.html) which features full weightlifting programs from BodyBuilding.com and more.\n\n#### Here are some more fitness posts for you –\\>\n![kettlebells workouts for women](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2015\/12\/kettlebell-workouts-for-women-338x600.jpg)\n\n[7 Fat Burning Kettlebell Workouts For Women](https:\/\/brooklynactivemama.com\/7-fat-burning-kettlebell-workouts-html\/)\n\n![Building muscle for women can be pretty simple if you have the right tools! Here is a 10 step plan that will help you along in your journey! When it comes to building muscle, weight lifting, sleep, hydration and so much more matters! \\#buildmuscle \\#strengthtraining \\#fitnesstips \\#weightlifitng \\#bodyweighttraining](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2020\/02\/How-To-Build-Muscle-400x600.jpg)\n\n[An Easy Guide To Building Muscle For Women](https:\/\/brooklynactivemama.com\/building-muscle-for-women\/)\n\n![strength training workouts for amazing arms](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2019\/07\/STRENGTH-TRAINING-WORKOUTS-FOR-AMAZING-ARMS-333x600.jpg)\n\n[10 Beginner Strength Training Arm Exercises](https:\/\/brooklynactivemama.com\/10-beginner-strength-training-arm-exercises\/)\n\n![strength training exercises for stronger legs](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2015\/08\/Top-Strength-Training-Exercises-for-Stronger-Legs-338x600.jpg)\n\n[10 Strength Training Exercises for Strong Legs](https:\/\/brooklynactivemama.com\/10-strength-training-exercises-for-strong-legs\/)\n### Do you love cardio or strength training more? For those veterans at strength training, which basic move would you add to the list?\n![Free Habit Tracker](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2021\/08\/Screen-Shot-2021-08-25-at-12.02.46-PM-710x600.png)\n\nBefore you go don’t forget to grab your free Fitness Journal Health Goals Tracker [here](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841)\\!\n\n![Nellie](https:\/\/secure.gravatar.com\/avatar\/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=100&d=mm&r=g)\n\n[Nellie](https:\/\/brooklynactivemama.com\/author\/admin\/)\n\nHi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https:\/\/www.yahoo.com\/lifestyle\/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https:\/\/www.buzzfeed.com\/hannahloewentheil\/easy-air-fryer-recipes), [What To Expect](https:\/\/www.whattoexpect.com\/authors\/schnelle-acevedo-1500), [Mediavine](https:\/\/www.mediavine.com\/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo\/), [Niche Pursuits](https:\/\/www.nichepursuits.com\/nellie-acevedo-brooklyn-active-mama\/), [HuffPost](https:\/\/www.huffpost.com\/author\/schnelle-acevedo), [BabyCenter](https:\/\/www.babycenter.com\/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https:\/\/mom2.com\/author\/schnelle-acevedo\/), [Mommy Nearest](https:\/\/www.mommynearest.com\/edition\/nyc\/article\/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https:\/\/parade.com\/1357306\/christinehadden\/penne-pasta-recipes\/), [Care.com](https:\/\/www.care.com\/c\/cheap-birthday-party-ideas\/), and more\\!\n\n[Read my full story here\\!](https:\/\/brooklynactivemama.com\/new-york-mom-fitness-blogger\/)\n\nGet comfortable and be sure to come hang out with me on social. Don’t forget to [grab your free fitness journal](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) before you go\\!\n\n12391 shares\n\n- [Share170](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F&t=7%20Beginner%20Strength%20Training%20Workouts%20For%20Women \"Share on Facebook\")\n- [Tweet](https:\/\/x.com\/intent\/tweet?text=7%20Beginner%20Strength%20Training%20Workouts%20For%20Women&url=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F&via=bklynactivemama \"Share on X\")\n- Pin12221\n- [LinkedIn](https:\/\/www.linkedin.com\/shareArticle?url=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F&title=7%20Beginner%20Strength%20Training%20Workouts%20For%20Women&summary=Want%20to%20start%20strength%20training%20but%20not%20sure%20where%20to%20begin%3F%20Check%20out%20these%20easy%207%20Beginner%20Strength%20Training%20Workouts%20For%20Women%21&mini=true \"Share on LinkedIn\")\n\n![](https:\/\/secure.gravatar.com\/avatar\/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=80&d=mm&r=g)\n\n**[Nellie](https:\/\/brooklynactivemama.com\/author\/admin\/ \"Posts by Nellie\")**\n\nHi! I'm Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https:\/\/www.yahoo.com\/lifestyle\/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https:\/\/www.buzzfeed.com\/hannahloewentheil\/easy-air-fryer-recipes), [What To Expect](https:\/\/www.whattoexpect.com\/authors\/schnelle-acevedo-1500), [Mediavine](https:\/\/www.mediavine.com\/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo\/), [Niche Pursuits](https:\/\/www.nichepursuits.com\/nellie-acevedo-brooklyn-active-mama\/), [HuffPost](https:\/\/www.huffpost.com\/author\/schnelle-acevedo), [BabyCenter](https:\/\/www.babycenter.com\/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https:\/\/mom2.com\/author\/schnelle-acevedo\/), [Mommy Nearest](https:\/\/www.mommynearest.com\/edition\/nyc\/article\/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https:\/\/parade.com\/1357306\/christinehadden\/penne-pasta-recipes\/), [Care.com](https:\/\/www.care.com\/c\/cheap-birthday-party-ideas\/), and more\\!\n\n[Read my full story here\\!](https:\/\/brooklynactivemama.com\/new-york-mom-fitness-blogger\/)\n\nGet comfortable and be sure to come hang out with me on social. Don't forget to [grab your free fitness journal](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) before you go\\!\n\n## Post navigation\n[PreviousHow To Pick The Perfect Personal Trainer](https:\/\/brooklynactivemama.com\/how-to-pick-the-perfect-personal-trainer\/)\n\n[Next5 Simple Ways To Reduce Stress](https:\/\/brooklynactivemama.com\/5-ways-to-reduce-stress\/)\n\n## 15 Comments\n1. ![](https:\/\/secure.gravatar.com\/avatar\/c7c9a3f03371493ca3750d4030a99942e8248423584e8b6b92d6dad15ce068e2?s=60&d=mm&r=g) **[CARLA](http:\/\/carlabirnberg.com\/2015\/04\/06\/10-ways-to-support-a-friends-book-release\/)** says:\n   \n   [April 6, 2015 at 5:13 am](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65574)\n   \n   OH I LOVE THIS as Im always asked about this and….I have no posts on this 🙂  \n    (((sharing)))\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n2. ![](https:\/\/secure.gravatar.com\/avatar\/6d13cf8a6dfb280e99c79ae5689ca0850850dbf245ebc7e25726d792a844087f?s=60&d=mm&r=g) **[Janine Huldie](http:\/\/janinehuldie.com\/)** says:\n   \n   [April 6, 2015 at 5:37 am](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65575)\n   \n   I do totally have weights believe it or not and appreciate the tips here on where to start with them. Thanks Nellie 😉\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n3. ![](https:\/\/secure.gravatar.com\/avatar\/8843f20a2004703d763eb2aa3304e1cf5d6a849276068d8bfc423aa2489b9b27?s=60&d=mm&r=g) **[Kristina Walters](http:\/\/krisonfitness.com\/)** says:\n   \n   [April 6, 2015 at 5:59 am](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65576)\n   \n   Great basic starter moves\\!\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n4. ![](https:\/\/secure.gravatar.com\/avatar\/40a3e01cb06f8422472122ad8e278e93828a96e78788de43655b401f82a8fd73?s=60&d=mm&r=g) **[Allie](http:\/\/www.vitatrain4life.com\/)** says:\n   \n   [April 6, 2015 at 6:02 am](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65577)\n   \n   You know strength training day is my least favorite BUT I go at it hard!! These are great beginner moves!\\!\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n5. ![](https:\/\/secure.gravatar.com\/avatar\/ecce4747b6aac08e13dcfbd493ce6592179d33f3cc3ff36524b1f0a713491d93?s=60&d=mm&r=g) **[LaShawn](http:\/\/everydayeyecandy.com\/)** says:\n   \n   [April 6, 2015 at 6:41 am](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65578)\n   \n   thanks for this! I’m one of those folks who needs to start lifting but has no idea where to start! Pinning now\\!\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n6. ![](https:\/\/secure.gravatar.com\/avatar\/0d4ffd59d762236c5c121ea55cd7d5f4f502f5794e869ef7fac6835aac0b7fd7?s=60&d=mm&r=g) **[Yum Yucky](http:\/\/www.yumyucky.com\/)** says:\n   \n   [April 6, 2015 at 10:55 am](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65604)\n   \n   When I was a fitness newbie, I shunned strength training. I was cray-cray for that. Thanks for spreading the word because people need to know — don’t run from those weights\\!\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n7. ![](https:\/\/secure.gravatar.com\/avatar\/f149adb07961145c4a90856d136409db3220f8f064522a2a31bbfac2b9c868e6?s=60&d=mm&r=g) **[Kim](http:\/\/day-with-kt.com\/)** says:\n   \n   [April 6, 2015 at 2:19 pm](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65617)\n   \n   I love running but also enjoy strength training\\!  \n    Great list of beginning moves!\\!\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n8. ![](https:\/\/secure.gravatar.com\/avatar\/9fd433f24b3d729748a9c9f34e52a012fa8c169308d4557a1ed0e7440d143b83?s=60&d=mm&r=g) **Sherelle (** says:\n   \n   [April 6, 2015 at 2:47 pm](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65618)\n   \n   I did a little strength training last week, and have been working to incorporate more into my gym time. I need to work on getting my butt in the gym more than twice a week (Lord help me). Lately, I’ve had the hardest time. Thanks for sharing these beginner workouts. I always need new workout ideas\\!\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n9. ![](https:\/\/secure.gravatar.com\/avatar\/a6fb72452c24d3f7e19e4ea66632fb0f3be61158ecfb0b2e792ac897402524c1?s=60&d=mm&r=g) **[Tamara](http:\/\/tamaracamerablog.com\/)** says:\n   \n   [April 6, 2015 at 7:43 pm](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65628)\n   \n   Beginner over here!! So very much. I’m having this whole kind of crisis about exercising because I’m getting closer to 35 and it scares me. A lot.\n   \n   [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n10. ![](https:\/\/secure.gravatar.com\/avatar\/e2ea176e98c1d3625d72dbdbd777fa87dd719242436f3ba67681563b8fc73aa8?s=60&d=mm&r=g) **Leslie** says:\n    \n    [April 7, 2015 at 2:06 pm](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65703)\n    \n    All fantastic exercises. My energy still hasn’t returned enough for such workouts, and I miss it so much. (Definitely trying to fit in workouts, but they sap every bit of energy these days…so frustrating) I did find it interesting that deadlifts were identified as an arm workout. I always thought they were more for the hamstrings\/glutes\/back.\n    \n    [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n11. ![](https:\/\/secure.gravatar.com\/avatar\/a4c6b9e1287fde94e1ee83b25ca0d65817a28518546c4bca61b1b69a6ca3b9d4?s=60&d=mm&r=g) **Cassandre** says:\n    \n    [April 7, 2015 at 10:37 pm](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-65720)\n    \n    I know how important strength training is but I’m so inconsistent with weights with my weekly workouts. I’m the ultimate cardio queen 🙁 I’ll incorporate weights, like once a week .. have to do better. and i have no excuse, I brought weights at home and other equipments to help make it easier of me. thanks for the reminder boo.\n    \n    [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n12. ![](https:\/\/secure.gravatar.com\/avatar\/f76058041ea859277ad47531cb66def30562e1def2913b56ffa15e3c424733ec?s=60&d=mm&r=g) **Laura** says:\n    \n    [June 20, 2015 at 9:29 am](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-71347)\n    \n    Thanks for the tips! I was just wondering how many times you have to do each exercise?\n    \n    [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n13. Pingback: Must Have Fitness Apps For Your Smartphone - Brooklyn Active Mama\n14. ![](https:\/\/secure.gravatar.com\/avatar\/80021901754f198f6af648d1ff7cee9862aff122f20b2702c7ef3e8f36f305c6?s=60&d=mm&r=g) **Sam** says:\n    \n    [February 1, 2016 at 9:17 pm](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-79578)\n    \n    How many reps of each of these should you do as a beginner? I get that once it starts to feel easy up your reps or grab a heavier weight; not sure on how many reps a person should do to begin with? My upper body strength is pretty lame. Hah\\!\n    \n    [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n15. ![](https:\/\/secure.gravatar.com\/avatar\/c2bcf36c16c9c61bf6be6fe22aedb2cb43cdb0ebc5a33c39292ce0e3980ac917?s=60&d=mm&r=g) **[Jenn](http:\/\/weightlesschronicles.com\/10-health-posts-help-conquer-new-years-resolutions\/)** says:\n    \n    [January 3, 2017 at 1:01 pm](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#comment-82816)\n    \n    Great choices, Nellie! I asked for a medicine ball for Christmas and also have kettlebells and adjustable Dumbbells in my basement gym.\n    \n    I’m a big fan of weighted core moves, especially the woodchopper, Russian twist and Windmill.\n    \n    Pinning for my beginning health coaching clients ?\n    \n    [Log in to Reply](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F)\n\n### Leave a Reply [Cancel reply](https:\/\/brooklynactivemama.com\/7-beginner-strength-training-workouts\/#respond)\nYou must be [logged in](https:\/\/brooklynactivemama.com\/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) to post a comment.\n\n![](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2019\/09\/hi-im-nellie.png)\n\nHey there! I’m Nellie, a busy mom of three, and I’m so glad you’re here! This is my corner of the internet, where I share [easy recipes](https:\/\/brooklynactivemama.com\/category\/in-the-kitchen\/), [fitness tips](https:\/\/brooklynactivemama.com\/category\/fitness-fun\/), and everything in between to help the modern mom juggle it all without sacrificing fun or self-care.\n\nI believe every mom can feed her family well, stay active, and enjoy the journey along the way. Take a look around, and be sure to follow me on social for more inspiration. 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I gave you [plenty of reasons why you should be lifting weights](https:\/\/brooklynactivemama.com\/01\/2015\/5-amazing-reasons-women-strength-training.html \"5 Practical Reasons Why All Women Should Be Lifting Weights\") and I have been increasing my own weight training and feeling incredibly stronger as a result.\n\nToday I’ve got you covered with some beginner strength training workouts for women. These are individual workouts with the accompanying videos so you can see them in action demonstrated properly.\n\nA lot of my friends (including some of you readers) don’t really take the time to lift weights. Women often get a bad rap at the gym–we are labeled as cardio bunnies who tend to jump on the elliptical\/stairmaster\/spin bike for 40 minutes get all sweaty and call it a day.\n\nOr we go to Zumba class\/Run a few miles\/bike around the park and pack it in.\n\nThese are all legitimate, calorie burning, endorphin producing workouts but for those of us looking to develop muscle as well, supplementing with weight lifting is a must! Plus [building muscle is so good for us as we get older](https:\/\/www.uhhospitals.org\/blog\/articles\/2024\/04\/the-unique-benefits-of-strength-training-for-women) because we lose muscle mass as we age.\n\nDon’t forget to [check out my guide for strength training specifically for women 35 and over](https:\/\/brooklynactivemama.com\/best-strength-training-exercises-for-women-over-35)\\!\n\n[![strength training moves for women](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2014\/02\/LiftWeights-600x600.png)](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2014\/02\/LiftWeights.png)\n\n### How Do I Start Strength Training?\nAnother question I get is “Where do I start?” My answer to that is start with the basics\\!\n\nYou can go to your local sports supply store or even Amazon and pick up a pair of 5lb and 10lb dumbbells to workout at home. PLUS if you are a member of a gym, they are equipped with free weights.\n\nHere are some beginner strength training exercises for women that you can start off with that aren’t too complicated. As always, make sure you check a mirror to make sure your form is correct.\n\nYou can do these at home with equipment or you can start your new weight training routine at the gym. Don’t over do it! Take your time building and adding to your weight lifting routine.\n\nOnce you feel comfortable with these beginner moves you can move on to the [advanced strength training routines](https:\/\/brooklynactivemama.com\/8-beginner-strength-training-plans-for-any-woman.html) that I have for you\\!\n\nDon’t forget to download your [Free Fitness](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) [Journal](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) to keep track of your progress\\!\n\n### 7 Beginner Strength Training Workouts For Women\n[![7 Beginner Strength Training Workouts For Women - Want to Start Strength training but now sure where to begin? Check out these easy 7 moves that will have you weightlifting in no time\\!](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2015\/04\/7-BEGINNING-Strength-training-workouts.png)](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2015\/04\/7-BEGINNING-Strength-training-workouts.png)\n\n### **Bicep Curl**\nThis is a great demonstration of a move that [targets your arms](https:\/\/brooklynactivemama.com\/06\/2016\/the-10-minute-buff-bride-arm-workout.html) (hello sleeveless tops!). Keep in mind you don’t need to use super heavy dumbbells like the ones used in the video.\n\n### **Overhead Tricep Extensions**:\nThis is a great move to also improve your arms, check out the details of where exactly your hand should be and the proper form for this exercise\n\n### **Dumbbell Lunges**:\nThese are great for the lower body and don’t require movement of the dumbbells, basically you are taking lunges to a whole new level by adding extra resistance training.\n\n### **Dumbbell Squat & Overhead Press**:\nThis is a fantastic combo move! Again for beginners, I would start with 5lb weights or less.\n\n#### **(Check out my FREE eBook — [8 Essential Squats You NEED in Your Life](http:\/\/bit.ly\/bamnewsletter))**\n### **Deadlifts**:\nThis one is also fantastic for the legs, notice the options she gives for straight legs, or bent knees, it is up to you and your flexibility level\n\n### **Chest Press**:\nThis exercise requires you to lie flat on your back and works your chest. You will need dumbbells for this exercise if not a barbell at the gym works just fine too.\n\n### **One Arm Dumbbell Rows**:\nThis one works your arms and back and a heavier weight is recommended (but not too heavy!)\n\nIf you are looking for more advanced strength training programs check out these [9 Beginner Strength Training Routines For Women](https:\/\/brooklynactivemama.com\/8-beginner-strength-training-plans-for-any-woman.html) which features full weightlifting programs from BodyBuilding.com and more.\n\n#### Here are some more fitness posts for you –\\>\n### Do you love cardio or strength training more? For those veterans at strength training, which basic move would you add to the list?\n![Free Habit Tracker](https:\/\/brooklynactivemama.com\/wp-content\/uploads\/2021\/08\/Screen-Shot-2021-08-25-at-12.02.46-PM-710x600.png)\n\nBefore you go don’t forget to grab your free Fitness Journal Health Goals Tracker [here](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841)\\!\n\n![Nellie](https:\/\/secure.gravatar.com\/avatar\/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=100&d=mm&r=g)\n\nHi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https:\/\/www.yahoo.com\/lifestyle\/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https:\/\/www.buzzfeed.com\/hannahloewentheil\/easy-air-fryer-recipes), [What To Expect](https:\/\/www.whattoexpect.com\/authors\/schnelle-acevedo-1500), [Mediavine](https:\/\/www.mediavine.com\/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo\/), [Niche Pursuits](https:\/\/www.nichepursuits.com\/nellie-acevedo-brooklyn-active-mama\/), [HuffPost](https:\/\/www.huffpost.com\/author\/schnelle-acevedo), [BabyCenter](https:\/\/www.babycenter.com\/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https:\/\/mom2.com\/author\/schnelle-acevedo\/), [Mommy Nearest](https:\/\/www.mommynearest.com\/edition\/nyc\/article\/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https:\/\/parade.com\/1357306\/christinehadden\/penne-pasta-recipes\/), [Care.com](https:\/\/www.care.com\/c\/cheap-birthday-party-ideas\/), and more\\!\n\n[Read my full story here\\!](https:\/\/brooklynactivemama.com\/new-york-mom-fitness-blogger\/)\n\nGet comfortable and be sure to come hang out with me on social. Don’t forget to [grab your free fitness journal](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) before you go\\!\n\n![](https:\/\/secure.gravatar.com\/avatar\/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=80&d=mm&r=g)\n\n**[Nellie](https:\/\/brooklynactivemama.com\/author\/admin\/ \"Posts by Nellie\")**\n\nHi! I'm Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https:\/\/www.yahoo.com\/lifestyle\/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https:\/\/www.buzzfeed.com\/hannahloewentheil\/easy-air-fryer-recipes), [What To Expect](https:\/\/www.whattoexpect.com\/authors\/schnelle-acevedo-1500), [Mediavine](https:\/\/www.mediavine.com\/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo\/), [Niche Pursuits](https:\/\/www.nichepursuits.com\/nellie-acevedo-brooklyn-active-mama\/), [HuffPost](https:\/\/www.huffpost.com\/author\/schnelle-acevedo), [BabyCenter](https:\/\/www.babycenter.com\/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https:\/\/mom2.com\/author\/schnelle-acevedo\/), [Mommy Nearest](https:\/\/www.mommynearest.com\/edition\/nyc\/article\/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https:\/\/parade.com\/1357306\/christinehadden\/penne-pasta-recipes\/), [Care.com](https:\/\/www.care.com\/c\/cheap-birthday-party-ideas\/), and more\\!\n\n[Read my full story here\\!](https:\/\/brooklynactivemama.com\/new-york-mom-fitness-blogger\/)\n\nGet comfortable and be sure to come hang out with me on social. Don't forget to [grab your free fitness journal](https:\/\/view.flodesk.com\/pages\/61265a6ce9e618884aee0841) before you go\\!\n## Post navigation","meta_canonical":null}

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Boilerpipe Text	I have been preaching the message about how important Strength Training is to every body (especially women)! I gave you plenty of reasons why you should be lifting weights and I have been increasing my own weight training and feeling incredibly stronger as a result. Today I’ve got you covered with some beginner strength training workouts for women. These are individual workouts with the accompanying videos so you can see them in action demonstrated properly. A lot of my friends (including some of you readers) don’t really take the time to lift weights. Women often get a bad rap at the gym–we are labeled as cardio bunnies who tend to jump on the elliptical/stairmaster/spin bike for 40 minutes get all sweaty and call it a day. Or we go to Zumba class/Run a few miles/bike around the park and pack it in. These are all legitimate, calorie burning, endorphin producing workouts but for those of us looking to develop muscle as well, supplementing with weight lifting is a must! Plus building muscle is so good for us as we get older because we lose muscle mass as we age. Don’t forget to check out my guide for strength training specifically for women 35 and over ! How Do I Start Strength Training? Another question I get is “Where do I start?” My answer to that is start with the basics! You can go to your local sports supply store or even Amazon and pick up a pair of 5lb and 10lb dumbbells to workout at home. PLUS if you are a member of a gym, they are equipped with free weights. Here are some beginner strength training exercises for women that you can start off with that aren’t too complicated. As always, make sure you check a mirror to make sure your form is correct. You can do these at home with equipment or you can start your new weight training routine at the gym. Don’t over do it! Take your time building and adding to your weight lifting routine. Once you feel comfortable with these beginner moves you can move on to the advanced strength training routines that I have for you! Don’t forget to download your Free Fitness Journal to keep track of your progress! 7 Beginner Strength Training Workouts For Women Bicep Curl This is a great demonstration of a move that targets your arms (hello sleeveless tops!). Keep in mind you don’t need to use super heavy dumbbells like the ones used in the video. Overhead Tricep Extensions : This is a great move to also improve your arms, check out the details of where exactly your hand should be and the proper form for this exercise Dumbbell Lunges : These are great for the lower body and don’t require movement of the dumbbells, basically you are taking lunges to a whole new level by adding extra resistance training. Dumbbell Squat & Overhead Press : This is a fantastic combo move! Again for beginners, I would start with 5lb weights or less. (Check out my FREE eBook — 8 Essential Squats You NEED in Your Life ) Deadlifts : This one is also fantastic for the legs, notice the options she gives for straight legs, or bent knees, it is up to you and your flexibility level Chest Press : This exercise requires you to lie flat on your back and works your chest. You will need dumbbells for this exercise if not a barbell at the gym works just fine too. One Arm Dumbbell Rows : This one works your arms and back and a heavier weight is recommended (but not too heavy!) If you are looking for more advanced strength training programs check out these 9 Beginner Strength Training Routines For Women which features full weightlifting programs from BodyBuilding.com and more. Here are some more fitness posts for you –> Do you love cardio or strength training more? For those veterans at strength training, which basic move would you add to the list? Before you go don’t forget to grab your free Fitness Journal Health Goals Tracker here ! Hi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like Yahoo , Buzzfeed , What To Expect , Mediavine , Niche Pursuits , HuffPost , BabyCenter , Mom 2.0 , Mommy Nearest , Parade , Care.com , and more! Read my full story here! Get comfortable and be sure to come hang out with me on social. Don’t forget to grab your free fitness journal before you go! Nellie Hi! I'm Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like Yahoo , Buzzfeed , What To Expect , Mediavine , Niche Pursuits , HuffPost , BabyCenter , Mom 2.0 , Mommy Nearest , Parade , Care.com , and more! Read my full story here! Get comfortable and be sure to come hang out with me on social. Don't forget to grab your free fitness journal before you go! Post navigation
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I gave you [plenty of reasons why you should be lifting weights](https://brooklynactivemama.com/01/2015/5-amazing-reasons-women-strength-training.html "5 Practical Reasons Why All Women Should Be Lifting Weights") and I have been increasing my own weight training and feeling incredibly stronger as a result. Today I’ve got you covered with some beginner strength training workouts for women. These are individual workouts with the accompanying videos so you can see them in action demonstrated properly. A lot of my friends (including some of you readers) don’t really take the time to lift weights. Women often get a bad rap at the gym–we are labeled as cardio bunnies who tend to jump on the elliptical/stairmaster/spin bike for 40 minutes get all sweaty and call it a day. Or we go to Zumba class/Run a few miles/bike around the park and pack it in. These are all legitimate, calorie burning, endorphin producing workouts but for those of us looking to develop muscle as well, supplementing with weight lifting is a must! Plus [building muscle is so good for us as we get older](https://www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women) because we lose muscle mass as we age. Don’t forget to [check out my guide for strength training specifically for women 35 and over](https://brooklynactivemama.com/best-strength-training-exercises-for-women-over-35)\! [![strength training moves for women](https://brooklynactivemama.com/wp-content/uploads/2014/02/LiftWeights-600x600.png)](https://brooklynactivemama.com/wp-content/uploads/2014/02/LiftWeights.png) ### How Do I Start Strength Training? Another question I get is “Where do I start?” My answer to that is start with the basics\! You can go to your local sports supply store or even Amazon and pick up a pair of 5lb and 10lb dumbbells to workout at home. PLUS if you are a member of a gym, they are equipped with free weights. Here are some beginner strength training exercises for women that you can start off with that aren’t too complicated. As always, make sure you check a mirror to make sure your form is correct. You can do these at home with equipment or you can start your new weight training routine at the gym. Don’t over do it! Take your time building and adding to your weight lifting routine. Once you feel comfortable with these beginner moves you can move on to the [advanced strength training routines](https://brooklynactivemama.com/8-beginner-strength-training-plans-for-any-woman.html) that I have for you\! Don’t forget to download your [Free Fitness](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) [Journal](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) to keep track of your progress\! ### 7 Beginner Strength Training Workouts For Women [![7 Beginner Strength Training Workouts For Women - Want to Start Strength training but now sure where to begin? Check out these easy 7 moves that will have you weightlifting in no time\!](https://brooklynactivemama.com/wp-content/uploads/2015/04/7-BEGINNING-Strength-training-workouts.png)](https://brooklynactivemama.com/wp-content/uploads/2015/04/7-BEGINNING-Strength-training-workouts.png) ### Bicep Curl This is a great demonstration of a move that [targets your arms](https://brooklynactivemama.com/06/2016/the-10-minute-buff-bride-arm-workout.html) (hello sleeveless tops!). Keep in mind you don’t need to use super heavy dumbbells like the ones used in the video. ### Overhead Tricep Extensions: This is a great move to also improve your arms, check out the details of where exactly your hand should be and the proper form for this exercise ### Dumbbell Lunges: These are great for the lower body and don’t require movement of the dumbbells, basically you are taking lunges to a whole new level by adding extra resistance training. ### Dumbbell Squat & Overhead Press: This is a fantastic combo move! Again for beginners, I would start with 5lb weights or less. #### (Check out my FREE eBook — [8 Essential Squats You NEED in Your Life](http://bit.ly/bamnewsletter)) ### Deadlifts: This one is also fantastic for the legs, notice the options she gives for straight legs, or bent knees, it is up to you and your flexibility level ### Chest Press: This exercise requires you to lie flat on your back and works your chest. You will need dumbbells for this exercise if not a barbell at the gym works just fine too. ### One Arm Dumbbell Rows: This one works your arms and back and a heavier weight is recommended (but not too heavy!) If you are looking for more advanced strength training programs check out these [9 Beginner Strength Training Routines For Women](https://brooklynactivemama.com/8-beginner-strength-training-plans-for-any-woman.html) which features full weightlifting programs from BodyBuilding.com and more. #### Here are some more fitness posts for you –\> ![kettlebells workouts for women](https://brooklynactivemama.com/wp-content/uploads/2015/12/kettlebell-workouts-for-women-338x600.jpg) [7 Fat Burning Kettlebell Workouts For Women](https://brooklynactivemama.com/7-fat-burning-kettlebell-workouts-html/) ![Building muscle for women can be pretty simple if you have the right tools! Here is a 10 step plan that will help you along in your journey! When it comes to building muscle, weight lifting, sleep, hydration and so much more matters! \#buildmuscle \#strengthtraining \#fitnesstips \#weightlifitng \#bodyweighttraining](https://brooklynactivemama.com/wp-content/uploads/2020/02/How-To-Build-Muscle-400x600.jpg) [An Easy Guide To Building Muscle For Women](https://brooklynactivemama.com/building-muscle-for-women/) ![strength training workouts for amazing arms](https://brooklynactivemama.com/wp-content/uploads/2019/07/STRENGTH-TRAINING-WORKOUTS-FOR-AMAZING-ARMS-333x600.jpg) [10 Beginner Strength Training Arm Exercises](https://brooklynactivemama.com/10-beginner-strength-training-arm-exercises/) ![strength training exercises for stronger legs](https://brooklynactivemama.com/wp-content/uploads/2015/08/Top-Strength-Training-Exercises-for-Stronger-Legs-338x600.jpg) [10 Strength Training Exercises for Strong Legs](https://brooklynactivemama.com/10-strength-training-exercises-for-strong-legs/) ### Do you love cardio or strength training more? For those veterans at strength training, which basic move would you add to the list? ![Free Habit Tracker](https://brooklynactivemama.com/wp-content/uploads/2021/08/Screen-Shot-2021-08-25-at-12.02.46-PM-710x600.png) Before you go don’t forget to grab your free Fitness Journal Health Goals Tracker [here](https://view.flodesk.com/pages/61265a6ce9e618884aee0841)\! ![Nellie](https://secure.gravatar.com/avatar/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=100&d=mm&r=g) [Nellie](https://brooklynactivemama.com/author/admin/) Hi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https://www.yahoo.com/lifestyle/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https://www.buzzfeed.com/hannahloewentheil/easy-air-fryer-recipes), [What To Expect](https://www.whattoexpect.com/authors/schnelle-acevedo-1500), [Mediavine](https://www.mediavine.com/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo/), [Niche Pursuits](https://www.nichepursuits.com/nellie-acevedo-brooklyn-active-mama/), [HuffPost](https://www.huffpost.com/author/schnelle-acevedo), [BabyCenter](https://www.babycenter.com/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https://mom2.com/author/schnelle-acevedo/), [Mommy Nearest](https://www.mommynearest.com/edition/nyc/article/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https://parade.com/1357306/christinehadden/penne-pasta-recipes/), [Care.com](https://www.care.com/c/cheap-birthday-party-ideas/), and more\! [Read my full story here\!](https://brooklynactivemama.com/new-york-mom-fitness-blogger/) Get comfortable and be sure to come hang out with me on social. Don’t forget to [grab your free fitness journal](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) before you go\! 12391 shares - [Share170](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F&t=7%20Beginner%20Strength%20Training%20Workouts%20For%20Women "Share on Facebook") - [Tweet](https://x.com/intent/tweet?text=7%20Beginner%20Strength%20Training%20Workouts%20For%20Women&url=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F&via=bklynactivemama "Share on X") - Pin12221 - [LinkedIn](https://www.linkedin.com/shareArticle?url=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F&title=7%20Beginner%20Strength%20Training%20Workouts%20For%20Women&summary=Want%20to%20start%20strength%20training%20but%20not%20sure%20where%20to%20begin%3F%20Check%20out%20these%20easy%207%20Beginner%20Strength%20Training%20Workouts%20For%20Women%21&mini=true "Share on LinkedIn") ![](https://secure.gravatar.com/avatar/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=80&d=mm&r=g) [Nellie](https://brooklynactivemama.com/author/admin/ "Posts by Nellie") Hi! I'm Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https://www.yahoo.com/lifestyle/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https://www.buzzfeed.com/hannahloewentheil/easy-air-fryer-recipes), [What To Expect](https://www.whattoexpect.com/authors/schnelle-acevedo-1500), [Mediavine](https://www.mediavine.com/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo/), [Niche Pursuits](https://www.nichepursuits.com/nellie-acevedo-brooklyn-active-mama/), [HuffPost](https://www.huffpost.com/author/schnelle-acevedo), [BabyCenter](https://www.babycenter.com/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https://mom2.com/author/schnelle-acevedo/), [Mommy Nearest](https://www.mommynearest.com/edition/nyc/article/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https://parade.com/1357306/christinehadden/penne-pasta-recipes/), [Care.com](https://www.care.com/c/cheap-birthday-party-ideas/), and more\! [Read my full story here\!](https://brooklynactivemama.com/new-york-mom-fitness-blogger/) Get comfortable and be sure to come hang out with me on social. Don't forget to [grab your free fitness journal](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) before you go\! ## Post navigation [PreviousHow To Pick The Perfect Personal Trainer](https://brooklynactivemama.com/how-to-pick-the-perfect-personal-trainer/) [Next5 Simple Ways To Reduce Stress](https://brooklynactivemama.com/5-ways-to-reduce-stress/) ## 15 Comments 1. ![](https://secure.gravatar.com/avatar/c7c9a3f03371493ca3750d4030a99942e8248423584e8b6b92d6dad15ce068e2?s=60&d=mm&r=g) [CARLA](http://carlabirnberg.com/2015/04/06/10-ways-to-support-a-friends-book-release/) says: [April 6, 2015 at 5:13 am](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65574) OH I LOVE THIS as Im always asked about this and….I have no posts on this 🙂 (((sharing))) [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 2. ![](https://secure.gravatar.com/avatar/6d13cf8a6dfb280e99c79ae5689ca0850850dbf245ebc7e25726d792a844087f?s=60&d=mm&r=g) [Janine Huldie](http://janinehuldie.com/) says: [April 6, 2015 at 5:37 am](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65575) I do totally have weights believe it or not and appreciate the tips here on where to start with them. Thanks Nellie 😉 [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 3. ![](https://secure.gravatar.com/avatar/8843f20a2004703d763eb2aa3304e1cf5d6a849276068d8bfc423aa2489b9b27?s=60&d=mm&r=g) [Kristina Walters](http://krisonfitness.com/) says: [April 6, 2015 at 5:59 am](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65576) Great basic starter moves\! [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 4. ![](https://secure.gravatar.com/avatar/40a3e01cb06f8422472122ad8e278e93828a96e78788de43655b401f82a8fd73?s=60&d=mm&r=g) [Allie](http://www.vitatrain4life.com/) says: [April 6, 2015 at 6:02 am](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65577) You know strength training day is my least favorite BUT I go at it hard!! These are great beginner moves!\! [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 5. ![](https://secure.gravatar.com/avatar/ecce4747b6aac08e13dcfbd493ce6592179d33f3cc3ff36524b1f0a713491d93?s=60&d=mm&r=g) [LaShawn](http://everydayeyecandy.com/) says: [April 6, 2015 at 6:41 am](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65578) thanks for this! I’m one of those folks who needs to start lifting but has no idea where to start! Pinning now\! [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 6. ![](https://secure.gravatar.com/avatar/0d4ffd59d762236c5c121ea55cd7d5f4f502f5794e869ef7fac6835aac0b7fd7?s=60&d=mm&r=g) [Yum Yucky](http://www.yumyucky.com/) says: [April 6, 2015 at 10:55 am](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65604) When I was a fitness newbie, I shunned strength training. I was cray-cray for that. Thanks for spreading the word because people need to know — don’t run from those weights\! [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 7. ![](https://secure.gravatar.com/avatar/f149adb07961145c4a90856d136409db3220f8f064522a2a31bbfac2b9c868e6?s=60&d=mm&r=g) [Kim](http://day-with-kt.com/) says: [April 6, 2015 at 2:19 pm](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65617) I love running but also enjoy strength training\! Great list of beginning moves!\! [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 8. ![](https://secure.gravatar.com/avatar/9fd433f24b3d729748a9c9f34e52a012fa8c169308d4557a1ed0e7440d143b83?s=60&d=mm&r=g) Sherelle ( says: [April 6, 2015 at 2:47 pm](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65618) I did a little strength training last week, and have been working to incorporate more into my gym time. I need to work on getting my butt in the gym more than twice a week (Lord help me). Lately, I’ve had the hardest time. Thanks for sharing these beginner workouts. I always need new workout ideas\! [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 9. ![](https://secure.gravatar.com/avatar/a6fb72452c24d3f7e19e4ea66632fb0f3be61158ecfb0b2e792ac897402524c1?s=60&d=mm&r=g) [Tamara](http://tamaracamerablog.com/) says: [April 6, 2015 at 7:43 pm](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65628) Beginner over here!! So very much. I’m having this whole kind of crisis about exercising because I’m getting closer to 35 and it scares me. A lot. [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 10. ![](https://secure.gravatar.com/avatar/e2ea176e98c1d3625d72dbdbd777fa87dd719242436f3ba67681563b8fc73aa8?s=60&d=mm&r=g) Leslie says: [April 7, 2015 at 2:06 pm](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65703) All fantastic exercises. My energy still hasn’t returned enough for such workouts, and I miss it so much. (Definitely trying to fit in workouts, but they sap every bit of energy these days…so frustrating) I did find it interesting that deadlifts were identified as an arm workout. I always thought they were more for the hamstrings/glutes/back. [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 11. ![](https://secure.gravatar.com/avatar/a4c6b9e1287fde94e1ee83b25ca0d65817a28518546c4bca61b1b69a6ca3b9d4?s=60&d=mm&r=g) Cassandre says: [April 7, 2015 at 10:37 pm](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-65720) I know how important strength training is but I’m so inconsistent with weights with my weekly workouts. I’m the ultimate cardio queen 🙁 I’ll incorporate weights, like once a week .. have to do better. and i have no excuse, I brought weights at home and other equipments to help make it easier of me. thanks for the reminder boo. [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 12. ![](https://secure.gravatar.com/avatar/f76058041ea859277ad47531cb66def30562e1def2913b56ffa15e3c424733ec?s=60&d=mm&r=g) Laura says: [June 20, 2015 at 9:29 am](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-71347) Thanks for the tips! I was just wondering how many times you have to do each exercise? [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 13. Pingback: Must Have Fitness Apps For Your Smartphone - Brooklyn Active Mama 14. ![](https://secure.gravatar.com/avatar/80021901754f198f6af648d1ff7cee9862aff122f20b2702c7ef3e8f36f305c6?s=60&d=mm&r=g) Sam says: [February 1, 2016 at 9:17 pm](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-79578) How many reps of each of these should you do as a beginner? I get that once it starts to feel easy up your reps or grab a heavier weight; not sure on how many reps a person should do to begin with? My upper body strength is pretty lame. Hah\! [Log in to Reply](https://brooklynactivemama.com/wp-login.php?redirect_to=https%3A%2F%2Fbrooklynactivemama.com%2F7-beginner-strength-training-workouts%2F) 15. ![](https://secure.gravatar.com/avatar/c2bcf36c16c9c61bf6be6fe22aedb2cb43cdb0ebc5a33c39292ce0e3980ac917?s=60&d=mm&r=g) [Jenn](http://weightlesschronicles.com/10-health-posts-help-conquer-new-years-resolutions/) says: [January 3, 2017 at 1:01 pm](https://brooklynactivemama.com/7-beginner-strength-training-workouts/#comment-82816) Great choices, Nellie! I asked for a medicine ball for Christmas and also have kettlebells and adjustable Dumbbells in my basement gym. I’m a big fan of weighted core moves, especially the woodchopper, Russian twist and Windmill. Pinning for my beginning health coaching clients ? 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Readable Markdown	I have been preaching the message about how important Strength Training is to every body (especially women)! I gave you [plenty of reasons why you should be lifting weights](https://brooklynactivemama.com/01/2015/5-amazing-reasons-women-strength-training.html "5 Practical Reasons Why All Women Should Be Lifting Weights") and I have been increasing my own weight training and feeling incredibly stronger as a result. Today I’ve got you covered with some beginner strength training workouts for women. These are individual workouts with the accompanying videos so you can see them in action demonstrated properly. A lot of my friends (including some of you readers) don’t really take the time to lift weights. Women often get a bad rap at the gym–we are labeled as cardio bunnies who tend to jump on the elliptical/stairmaster/spin bike for 40 minutes get all sweaty and call it a day. Or we go to Zumba class/Run a few miles/bike around the park and pack it in. These are all legitimate, calorie burning, endorphin producing workouts but for those of us looking to develop muscle as well, supplementing with weight lifting is a must! Plus [building muscle is so good for us as we get older](https://www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women) because we lose muscle mass as we age. Don’t forget to [check out my guide for strength training specifically for women 35 and over](https://brooklynactivemama.com/best-strength-training-exercises-for-women-over-35)\! [![strength training moves for women](https://brooklynactivemama.com/wp-content/uploads/2014/02/LiftWeights-600x600.png)](https://brooklynactivemama.com/wp-content/uploads/2014/02/LiftWeights.png) ### How Do I Start Strength Training? Another question I get is “Where do I start?” My answer to that is start with the basics\! You can go to your local sports supply store or even Amazon and pick up a pair of 5lb and 10lb dumbbells to workout at home. PLUS if you are a member of a gym, they are equipped with free weights. Here are some beginner strength training exercises for women that you can start off with that aren’t too complicated. As always, make sure you check a mirror to make sure your form is correct. You can do these at home with equipment or you can start your new weight training routine at the gym. Don’t over do it! Take your time building and adding to your weight lifting routine. Once you feel comfortable with these beginner moves you can move on to the [advanced strength training routines](https://brooklynactivemama.com/8-beginner-strength-training-plans-for-any-woman.html) that I have for you\! Don’t forget to download your [Free Fitness](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) [Journal](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) to keep track of your progress\! ### 7 Beginner Strength Training Workouts For Women [![7 Beginner Strength Training Workouts For Women - Want to Start Strength training but now sure where to begin? Check out these easy 7 moves that will have you weightlifting in no time\!](https://brooklynactivemama.com/wp-content/uploads/2015/04/7-BEGINNING-Strength-training-workouts.png)](https://brooklynactivemama.com/wp-content/uploads/2015/04/7-BEGINNING-Strength-training-workouts.png) ### Bicep Curl This is a great demonstration of a move that [targets your arms](https://brooklynactivemama.com/06/2016/the-10-minute-buff-bride-arm-workout.html) (hello sleeveless tops!). Keep in mind you don’t need to use super heavy dumbbells like the ones used in the video. ### Overhead Tricep Extensions: This is a great move to also improve your arms, check out the details of where exactly your hand should be and the proper form for this exercise ### Dumbbell Lunges: These are great for the lower body and don’t require movement of the dumbbells, basically you are taking lunges to a whole new level by adding extra resistance training. ### Dumbbell Squat & Overhead Press: This is a fantastic combo move! Again for beginners, I would start with 5lb weights or less. #### (Check out my FREE eBook — [8 Essential Squats You NEED in Your Life](http://bit.ly/bamnewsletter)) ### Deadlifts: This one is also fantastic for the legs, notice the options she gives for straight legs, or bent knees, it is up to you and your flexibility level ### Chest Press: This exercise requires you to lie flat on your back and works your chest. You will need dumbbells for this exercise if not a barbell at the gym works just fine too. ### One Arm Dumbbell Rows: This one works your arms and back and a heavier weight is recommended (but not too heavy!) If you are looking for more advanced strength training programs check out these [9 Beginner Strength Training Routines For Women](https://brooklynactivemama.com/8-beginner-strength-training-plans-for-any-woman.html) which features full weightlifting programs from BodyBuilding.com and more. #### Here are some more fitness posts for you –\> ### Do you love cardio or strength training more? For those veterans at strength training, which basic move would you add to the list? ![Free Habit Tracker](https://brooklynactivemama.com/wp-content/uploads/2021/08/Screen-Shot-2021-08-25-at-12.02.46-PM-710x600.png) Before you go don’t forget to grab your free Fitness Journal Health Goals Tracker [here](https://view.flodesk.com/pages/61265a6ce9e618884aee0841)\! ![Nellie](https://secure.gravatar.com/avatar/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=100&d=mm&r=g) Hi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https://www.yahoo.com/lifestyle/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https://www.buzzfeed.com/hannahloewentheil/easy-air-fryer-recipes), [What To Expect](https://www.whattoexpect.com/authors/schnelle-acevedo-1500), [Mediavine](https://www.mediavine.com/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo/), [Niche Pursuits](https://www.nichepursuits.com/nellie-acevedo-brooklyn-active-mama/), [HuffPost](https://www.huffpost.com/author/schnelle-acevedo), [BabyCenter](https://www.babycenter.com/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https://mom2.com/author/schnelle-acevedo/), [Mommy Nearest](https://www.mommynearest.com/edition/nyc/article/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https://parade.com/1357306/christinehadden/penne-pasta-recipes/), [Care.com](https://www.care.com/c/cheap-birthday-party-ideas/), and more\! [Read my full story here\!](https://brooklynactivemama.com/new-york-mom-fitness-blogger/) Get comfortable and be sure to come hang out with me on social. Don’t forget to [grab your free fitness journal](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) before you go\! ![](https://secure.gravatar.com/avatar/8da6f2994e8eb96df3c45c2ca8fa04ea6a39127133ce1f77cec30be7577802ea?s=80&d=mm&r=g) [Nellie](https://brooklynactivemama.com/author/admin/ "Posts by Nellie") Hi! I'm Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like [Yahoo](https://www.yahoo.com/lifestyle/50-road-trip-snacks-long-174619779.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAJh7dqkkDTF2e7LukFEu36x1IEJOVAUuVF2E3fPnmxUjWiZNBbbG2TLmODUNXTV8ll1Bnp3S4Y2k87ruO27P2VHOXvFABgo_g-EmYRsHsXyqxc6tNx5xei_ZWyCmbzT28KOxzvwdnNZsY6-7OkyjXLJQAWzrcqaDj6Ex_iZvrPkF), [Buzzfeed](https://www.buzzfeed.com/hannahloewentheil/easy-air-fryer-recipes), [What To Expect](https://www.whattoexpect.com/authors/schnelle-acevedo-1500), [Mediavine](https://www.mediavine.com/teal-talk-design-your-way-to-success-with-daniella-flores-schnelle-acevedo/), [Niche Pursuits](https://www.nichepursuits.com/nellie-acevedo-brooklyn-active-mama/), [HuffPost](https://www.huffpost.com/author/schnelle-acevedo), [BabyCenter](https://www.babycenter.com/606_schnelle-acevedo_40006868.bc), [Mom 2.0](https://mom2.com/author/schnelle-acevedo/), [Mommy Nearest](https://www.mommynearest.com/edition/nyc/article/quarantined-in-nyc-12-local-mom-bloggers-offer-tips), [Parade](https://parade.com/1357306/christinehadden/penne-pasta-recipes/), [Care.com](https://www.care.com/c/cheap-birthday-party-ideas/), and more\! [Read my full story here\!](https://brooklynactivemama.com/new-york-mom-fitness-blogger/) Get comfortable and be sure to come hang out with me on social. Don't forget to [grab your free fitness journal](https://view.flodesk.com/pages/61265a6ce9e618884aee0841) before you go\! ## Post navigation
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