🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 181 (from laksa065)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa181.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, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.adidas.com/us/blog/beginner-weight-training-for-women-7-exercises-to-try\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.adidas.com/us/blog/beginner-weight-training-for-women-7-exercises-to-try\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.adidas.com\/us\/blog\/beginner-weight-training-for-women-7-exercises-to-try","crawl_time":1776504139,"first_indexed_time":1750122821,"http_code":200,"src_unparsed":"com,adidas!www,\/us\/blog\/beginner-weight-training-for-women-7-exercises-to-try s443","src_root_hash":"17278976204009837381","history_drop_reason":null,"meta_title":"Beginner Weight Training For Women 7 Exercises To Try | adidas US","meta_descriptions":["Feel strong and confident in the gym with a beginner weightlifting routine for women, featuring seven full body exercises led by strength coach Britany Williams."],"attrs_boilerpipe_text":"Feel strong and confident in the gym with a beginner weightlifting routine for women, featuring seven full body exercises led by strength coach Britany Williams.\nThe Benefits of Weightlifting\nWhether you’ve been a cardio warrior and are looking to switch up your routine, or you’re new to working out entirely, strength training is here for you. The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the\nMayo Clinic\n.  \nIf you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach\nBritany Williams\njoined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym.  \nWomen’s Strength Workout: 7 Full Body Exercises\nWith each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with.\nWhen using any new machines, take the time to read the instructions and get the equipment set up properly.\nComplete three sets of each exercise, with 30 seconds to one minute of rest between each set.\n \n01. Dumbbell Goblet Squat\nEquipment and Reps:\n1 dumbbell: 12-20 lbs\n3 sets of 10-12 reps\nInstructions:\nYou’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms.  \nStand with your feet slightly wider than hip-width, toes turned out slightly.  \nKeep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair.\nThe goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground.  \nPress through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up.\n \n02. Dumbbell Chest Press\nEquipment and Reps:\n1 flat bench\n2 dumbbells: 8-15 lbs per hand\n3 sets of 10-12 reps\nInstructions:\nIf your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand.\nStart with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers.  \nLower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up.\nForm cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise.\n \n03. Romanian Deadlift (RDL)\nEquipment and Reps:\n1 fixed weight bar or 2 dumbbells: 20-40 lbs\n3 sets of 10-12 reps\nInstructions:\nStand with feet hip-width apart, holding the bar in front of your thighs.  \nSoften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs.\nInhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up.\nForm cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on\nhow to do a deadlift\n.\n \n04. Seated Shoulder Press\nEquipment and Reps:\n1 bench (with or without back support)\n2 dumbbells: 8-12 lbs per hand\n3 sets of 10-12 reps\nInstructions:\nSit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more.  \nWith your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward.\nPress both arms straight up until they’re fully extended overhead. This is the starting position.\nSlowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep.  \nForm cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support.  \nAlternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise.  \n \n05. Dead bug\nEquipment and Reps:\nBodyweight\nOptional 2 dumbbells: 3-8 lbs per hand\n3 sets of 6-8 reps per side\nInstructions:\nLie on your back with knees bent at 90° above your hips and arms reaching straight up.\nExhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel.  \nInhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side.\nForm cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight.\nTo make the exercise more challenging, hold a pair of light dumbbells as you lower.\n \n06. Bent Over Row\nEquipment and Reps:\n1 fixed weight bar: 20-30 lbs\n3 sets of 10-12 reps\nInstructions:\nStand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart.\nHinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward.  \nExhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control.\nForm cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms.  \n \n07. Leg Extension\nEquipment and Reps:\nLeg extension machine: 20-40 lbs\n3 sets of 10-12 reps\nInstructions:\nAdjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat.\nAdjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first.\nExhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down.  \nForm cue: Focus on contracting your quads, not just moving the pad up and down with your shins.\n \nSticking with Your New Routine\nBe proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add\ncardio before or after your workout\nfor extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week.\nIf you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like\nfunctional strength training\n,\ncardio exercise\n, and\ncore strengthening workouts\nto round out your routine.\nEven if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Read our list of\ncommon gym injuries\nand how to avoid them if you’re new to the gym entirely, and check the\nadidas blog\nfor more workouts and tips throughout your fitness journey. ","attrs_markdown":"- [store finder](https:\/\/www.adidas.com\/us\/stores)\n- [help](https:\/\/www.adidas.com\/us\/help)\n- [orders and returns](https:\/\/www.adidas.com\/us\/order-tracker)\n- [gift cards](https:\/\/www.adidas.com\/us\/giftcards)\n- join adiClub\n\n- [MEN](https:\/\/www.adidas.com\/us\/men)\n  - [NEW & TRENDING](https:\/\/www.adidas.com\/us\/men-trending)\n    \n    - [New Arrivals](https:\/\/www.adidas.com\/us\/men-new_arrivals)\n    - [Best Sellers](https:\/\/www.adidas.com\/us\/men-best_sellers)\n    - [Trending Now](https:\/\/www.adidas.com\/us\/men-trending)\n    - [Shop FIFA World Cup™](https:\/\/www.adidas.com\/us\/men-fifa_world_cup)\n    - [✨Festival Looks](https:\/\/www.adidas.com\/us\/men-festival)\n    - [Boston Marathon](https:\/\/www.adidas.com\/us\/boston_marathon)\n    - [![](https:\/\/brand.assets.adidas.com\/image\/upload\/f_auto,q_auto,fl_lossy\/bwp_adidas_content_slot_navigation_d_dfbf3d31ce.png)](https:\/\/www.adidas.com\/us\/men-prime)\n  - 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The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-2004667).\n\nIf you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach [Britany Williams](https:\/\/www.britanywilliams.com\/) joined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym.\n\n## Women’s Strength Workout: 7 Full Body Exercises\n- With each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with.\n- When using any new machines, take the time to read the instructions and get the equipment set up properly.\n- Complete three sets of each exercise, with 30 seconds to one minute of rest between each set.\n### 01\\. Dumbbell Goblet Squat\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573349\/edi_ss25_beginnerweighttrainingwomen_1_blog_image_49ad6b1ef2.gif)\n\n**Equipment and Reps:**\n\n1 dumbbell: 12-20 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- You’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms.\n- Stand with your feet slightly wider than hip-width, toes turned out slightly.\n- Keep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair.\n- The goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground.\n- Press through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up.\n### 02\\. Dumbbell Chest Press\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573418\/edi_ss25_beginnerweighttrainingwomen_2_blog_image_9c697789a4.gif)\n\n**Equipment and Reps:**\n\n1 flat bench\n\n2 dumbbells: 8-15 lbs per hand\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- If your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand.\n- Start with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers.\n- Lower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up.\n- Form cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise.\n### 03\\. Romanian Deadlift (RDL)\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573483\/edi_ss25_beginnerweighttrainingwomen_3_blog_image_771d8c2e9a.gif)\n\n**Equipment and Reps:**\n\n1 fixed weight bar or 2 dumbbells: 20-40 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Stand with feet hip-width apart, holding the bar in front of your thighs.\n- Soften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs.\n- Inhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up.\n- Form cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on [how to do a deadlift](https:\/\/www.adidas.com\/us\/blog\/945376-how-to-deadlift-101).\n### 04\\. Seated Shoulder Press\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573576\/edi_ss25_beginnerweighttrainingwomen_4_blog_image_6abadc022f.gif)\n\n**Equipment and Reps:**\n\n1 bench (with or without back support)\n\n2 dumbbells: 8-12 lbs per hand\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Sit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more.\n- With your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward.\n- Press both arms straight up until they’re fully extended overhead. This is the starting position.\n- Slowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep.\n- Form cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support.\n- Alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise.\n### 05\\. Dead bug\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573652\/edi_ss25_beginnerweighttrainingwomen_5_blog_image_c9ed5df25d.gif)\n\n**Equipment and Reps:**\n\nBodyweight\n\nOptional 2 dumbbells: 3-8 lbs per hand\n\n3 sets of 6-8 reps per side\n\n**Instructions:**\n\n- Lie on your back with knees bent at 90° above your hips and arms reaching straight up.\n- Exhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel.\n- Inhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side.\n- Form cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight.\n- To make the exercise more challenging, hold a pair of light dumbbells as you lower.\n### 06\\. Bent Over Row\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573715\/edi_ss25_beginnerweighttrainingwomen_6_blog_image_f3204c9c79.gif)\n\n**Equipment and Reps:**\n\n1 fixed weight bar: 20-30 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Stand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart.\n- Hinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward.\n- Exhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control.\n- Form cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms.\n### 07\\. Leg Extension\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573872\/edi_ss25_beginnerweighttrainingwomen_7_blog_image_ed4b98633f.gif)\n\n**Equipment and Reps:**\n\nLeg extension machine: 20-40 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Adjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat.\n- Adjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first.\n- Exhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down.\n- Form cue: Focus on contracting your quads, not just moving the pad up and down with your shins.\n## Sticking with Your New Routine\nBe proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add cardio before or after your workout for extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week.\n\nIf you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like [functional strength training](https:\/\/www.adidas.com\/us\/blog\/952371-functional-strength-training-everything-you-need-to-know), [cardio exercise](https:\/\/www.adidas.com\/us\/blog\/467558-cardio-for-beginners-8-tips-to-get-started-with-cardio-exercises), and [core strengthening workouts](https:\/\/www.adidas.com\/us\/blog\/345612-tips-for-sculpted-abs-for-women) to round out your routine.\n\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573916\/edi_ss25_beginnerweighttrainingwomen_8_blog_image_623e936ebf.jpg)\n\nEven if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Read our list of [common gym injuries](https:\/\/www.adidas.com\/us\/blog\/common-gym-injuries-and-8-tips-to-prevent-them) and how to avoid them if you’re new to the gym entirely, and check the [adidas blog](https:\/\/www.adidas.com\/us\/blog) for more workouts and tips throughout your fitness journey.\n\nADIDAS\/June 2025\/\n\n8-minute read\n\n##### Tags\nadidas\n\n[SHOP WOMEN'S TRAINING GEAR](https:\/\/www.adidas.com\/women-training)\n\n##### Your opinion counts\nWe strive to serve you better and appreciate your feedback\n\nBack to top\n\n[Login](https:\/\/www.adidas.com\/us\/account-login)[Your bag (0)](https:\/\/www.adidas.com\/us\/cart)\n\n## JOIN OUR ADICLUB & GET 15% OFF\nSIGN UP FOR FREE\n\n- [Help](https:\/\/www.adidas.com\/us\/help)\n- [adiClub](https:\/\/www.adidas.com\/us\/adiclub)\n- [Returns & Exchanges](https:\/\/www.adidas.com\/us\/help\/us-returns-refunds\/how-do-i-return-my-products)\n- [Store Finder](https:\/\/www.adidas.com\/us\/stores)\n- [Order Tracker](https:\/\/www.adidas.com\/us\/order-tracker)\n- [Gift Cards](https:\/\/www.adidas.com\/us\/giftcards)\n- [Shipping](https:\/\/www.adidas.com\/us\/help\/us-delivery\/when-will-my-order-arrive)\n- [adidas Apps](https:\/\/www.adidas.com\/us\/mobileapps)\n- [Promotions](https:\/\/www.adidas.com\/us\/promotions)\n- [Size Charts](https:\/\/www.adidas.com\/us\/help\/size_charts)\n- [Sitemap](https:\/\/www.adidas.com\/glass\/sitemaps\/adidas\/US\/en\/html-sitemap\/index.html)\n\n- ##### PRODUCTS\n  - 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The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-2004667).\n\nIf you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach [Britany Williams](https:\/\/www.britanywilliams.com\/) joined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym.\n\n## Women’s Strength Workout: 7 Full Body Exercises\n- With each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with.\n- When using any new machines, take the time to read the instructions and get the equipment set up properly.\n- Complete three sets of each exercise, with 30 seconds to one minute of rest between each set.\n### 01\\. Dumbbell Goblet Squat\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573349\/edi_ss25_beginnerweighttrainingwomen_1_blog_image_49ad6b1ef2.gif)\n\n**Equipment and Reps:**\n\n1 dumbbell: 12-20 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- You’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms.\n- Stand with your feet slightly wider than hip-width, toes turned out slightly.\n- Keep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair.\n- The goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground.\n- Press through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up.\n### 02\\. Dumbbell Chest Press\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573418\/edi_ss25_beginnerweighttrainingwomen_2_blog_image_9c697789a4.gif)\n\n**Equipment and Reps:**\n\n1 flat bench\n\n2 dumbbells: 8-15 lbs per hand\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- If your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand.\n- Start with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers.\n- Lower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up.\n- Form cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise.\n### 03\\. Romanian Deadlift (RDL)\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573483\/edi_ss25_beginnerweighttrainingwomen_3_blog_image_771d8c2e9a.gif)\n\n**Equipment and Reps:**\n\n1 fixed weight bar or 2 dumbbells: 20-40 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Stand with feet hip-width apart, holding the bar in front of your thighs.\n- Soften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs.\n- Inhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up.\n- Form cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on [how to do a deadlift](https:\/\/www.adidas.com\/us\/blog\/945376-how-to-deadlift-101).\n### 04\\. Seated Shoulder Press\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573576\/edi_ss25_beginnerweighttrainingwomen_4_blog_image_6abadc022f.gif)\n\n**Equipment and Reps:**\n\n1 bench (with or without back support)\n\n2 dumbbells: 8-12 lbs per hand\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Sit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more.\n- With your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward.\n- Press both arms straight up until they’re fully extended overhead. This is the starting position.\n- Slowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep.\n- Form cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support.\n- Alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise.\n### 05\\. Dead bug\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573652\/edi_ss25_beginnerweighttrainingwomen_5_blog_image_c9ed5df25d.gif)\n\n**Equipment and Reps:**\n\nBodyweight\n\nOptional 2 dumbbells: 3-8 lbs per hand\n\n3 sets of 6-8 reps per side\n\n**Instructions:**\n\n- Lie on your back with knees bent at 90° above your hips and arms reaching straight up.\n- Exhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel.\n- Inhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side.\n- Form cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight.\n- To make the exercise more challenging, hold a pair of light dumbbells as you lower.\n### 06\\. Bent Over Row\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573715\/edi_ss25_beginnerweighttrainingwomen_6_blog_image_f3204c9c79.gif)\n\n**Equipment and Reps:**\n\n1 fixed weight bar: 20-30 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Stand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart.\n- Hinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward.\n- Exhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control.\n- Form cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms.\n### 07\\. Leg Extension\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573872\/edi_ss25_beginnerweighttrainingwomen_7_blog_image_ed4b98633f.gif)\n\n**Equipment and Reps:**\n\nLeg extension machine: 20-40 lbs\n\n3 sets of 10-12 reps\n\n**Instructions:**\n\n- Adjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat.\n- Adjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first.\n- Exhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down.\n- Form cue: Focus on contracting your quads, not just moving the pad up and down with your shins.\n## Sticking with Your New Routine\nBe proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add cardio before or after your workout for extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week.\n\nIf you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like [functional strength training](https:\/\/www.adidas.com\/us\/blog\/952371-functional-strength-training-everything-you-need-to-know), [cardio exercise](https:\/\/www.adidas.com\/us\/blog\/467558-cardio-for-beginners-8-tips-to-get-started-with-cardio-exercises), and [core strengthening workouts](https:\/\/www.adidas.com\/us\/blog\/345612-tips-for-sculpted-abs-for-women) to round out your routine.\n\n![](https:\/\/brand.assets.adidas.com\/image\/upload\/v1749573916\/edi_ss25_beginnerweighttrainingwomen_8_blog_image_623e936ebf.jpg)\n\nEven if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Read our list of [common gym injuries](https:\/\/www.adidas.com\/us\/blog\/common-gym-injuries-and-8-tips-to-prevent-them) and how to avoid them if you’re new to the gym entirely, and check the [adidas blog](https:\/\/www.adidas.com\/us\/blog) for more workouts and tips throughout your fitness journey.","meta_canonical":null,"ml_categories_json":"{\"\/Sports\":954,\"\/Sports\/Individual_Sports\":921,\"\/Sports\/Individual_Sports\/Gymnastics\":676,\"\/Health\":245,\"\/Health\/Women's_Health\":104}","ml_types_json":"{\"\/Article\":986,\"\/Article\/Tutorial_or_Guide\":631}","ml_intent_types_json":"{\"Informational\":983,\"Commercial\":124}","meta_language":"en","attrs_author":null,"attrs_publish_time":0,"attrs_original_publish_time":1750122821,"attrs_is_republished":0,"attrs_nr_words":"2620","attrs_boilerpipe_nr_words":"1546","body_ext_links_number":18,"body_int_links_number":398,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":1717,"download_ttfb_msec":1608,"download_size":183029}

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Beginner Weight Training For Women 7 Exercises To Try | adidas US

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Feel strong and confident in the gym with a beginner weightlifting routine for women, featuring seven full body exercises led by strength coach Britany Williams.

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Feel strong and confident in the gym with a beginner weightlifting routine for women, featuring seven full body exercises led by strength coach Britany Williams. The Benefits of Weightlifting Whether you’ve been a cardio warrior and are looking to switch up your routine, or you’re new to working out entirely, strength training is here for you. The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the Mayo Clinic . If you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach Britany Williams joined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym. Women’s Strength Workout: 7 Full Body Exercises With each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with. When using any new machines, take the time to read the instructions and get the equipment set up properly. Complete three sets of each exercise, with 30 seconds to one minute of rest between each set. 01. Dumbbell Goblet Squat Equipment and Reps: 1 dumbbell: 12-20 lbs 3 sets of 10-12 reps Instructions: You’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms. Stand with your feet slightly wider than hip-width, toes turned out slightly. Keep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair. The goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground. Press through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up. 02. Dumbbell Chest Press Equipment and Reps: 1 flat bench 2 dumbbells: 8-15 lbs per hand 3 sets of 10-12 reps Instructions: If your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand. Start with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers. Lower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up. Form cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. 03. Romanian Deadlift (RDL) Equipment and Reps: 1 fixed weight bar or 2 dumbbells: 20-40 lbs 3 sets of 10-12 reps Instructions: Stand with feet hip-width apart, holding the bar in front of your thighs. Soften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs. Inhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up. Form cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on how to do a deadlift . 04. Seated Shoulder Press Equipment and Reps: 1 bench (with or without back support) 2 dumbbells: 8-12 lbs per hand 3 sets of 10-12 reps Instructions: Sit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more. With your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward. Press both arms straight up until they’re fully extended overhead. This is the starting position. Slowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep. Form cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support. Alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. 05. Dead bug Equipment and Reps: Bodyweight Optional 2 dumbbells: 3-8 lbs per hand 3 sets of 6-8 reps per side Instructions: Lie on your back with knees bent at 90° above your hips and arms reaching straight up. Exhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel. Inhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side. Form cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight. To make the exercise more challenging, hold a pair of light dumbbells as you lower. 06. Bent Over Row Equipment and Reps: 1 fixed weight bar: 20-30 lbs 3 sets of 10-12 reps Instructions: Stand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart. Hinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward. Exhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control. Form cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms. 07. Leg Extension Equipment and Reps: Leg extension machine: 20-40 lbs 3 sets of 10-12 reps Instructions: Adjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat. Adjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first. Exhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down. Form cue: Focus on contracting your quads, not just moving the pad up and down with your shins. Sticking with Your New Routine Be proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add cardio before or after your workout for extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week. If you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like functional strength training , cardio exercise , and core strengthening workouts to round out your routine. Even if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Read our list of common gym injuries and how to avoid them if you’re new to the gym entirely, and check the adidas blog for more workouts and tips throughout your fitness journey.

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MEN - WOMEN - KIDS - SPORTS - New & Trending - SALE - [My Account](https://www.adidas.com/us/account-login) - [Exchanges & Returns](https://www.adidas.com/us/returns) - [Order Tracker](https://www.adidas.com/us/order-tracker) - [adiClub](https://www.adidas.com/us/adiclub) - [Gift Cards](https://www.adidas.com/us/giftcards) - [Store Locator](https://www.adidas.com/us/storefinder) - [Mobile Apps](https://go.onelink.me/ihha?pid=.COM&c=MobileMenu) [![](https://adl-foundation.adidas.com/flags/1-3-1/us.svg)United States](https://www.adidas.com/us/location-selector.html) ![A person in a green outfit is sitting on a bench in a room with wooden walls and various objects in the background.](https://brand.assets.adidas.com/image/upload/f_auto,q_1,fl_lossy/edi_ss25_beginnerweighttrainingwomen_bnr_d_1_7d588cb32f.jpg) ADIDAS/June 2025/ 8-minute read # Beginner Weight Training for Women: 7 Exercises to Try Feel strong and confident in the gym with a beginner weightlifting routine for women, featuring seven full body exercises led by strength coach Britany Williams. ## The Benefits of Weightlifting Whether you’ve been a cardio warrior and are looking to switch up your routine, or you’re new to working out entirely, strength training is here for you. The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-2004667). If you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach [Britany Williams](https://www.britanywilliams.com/) joined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym. ## Women’s Strength Workout: 7 Full Body Exercises - With each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with. - When using any new machines, take the time to read the instructions and get the equipment set up properly. - Complete three sets of each exercise, with 30 seconds to one minute of rest between each set. ### 01\. Dumbbell Goblet Squat ![](https://brand.assets.adidas.com/image/upload/v1749573349/edi_ss25_beginnerweighttrainingwomen_1_blog_image_49ad6b1ef2.gif) **Equipment and Reps:** 1 dumbbell: 12-20 lbs 3 sets of 10-12 reps **Instructions:** - You’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms. - Stand with your feet slightly wider than hip-width, toes turned out slightly. - Keep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair. - The goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground. - Press through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up. ### 02\. Dumbbell Chest Press ![](https://brand.assets.adidas.com/image/upload/v1749573418/edi_ss25_beginnerweighttrainingwomen_2_blog_image_9c697789a4.gif) **Equipment and Reps:** 1 flat bench 2 dumbbells: 8-15 lbs per hand 3 sets of 10-12 reps **Instructions:** - If your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand. - Start with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers. - Lower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up. - Form cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. ### 03\. Romanian Deadlift (RDL) ![](https://brand.assets.adidas.com/image/upload/v1749573483/edi_ss25_beginnerweighttrainingwomen_3_blog_image_771d8c2e9a.gif) **Equipment and Reps:** 1 fixed weight bar or 2 dumbbells: 20-40 lbs 3 sets of 10-12 reps **Instructions:** - Stand with feet hip-width apart, holding the bar in front of your thighs. - Soften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs. - Inhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up. - Form cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on [how to do a deadlift](https://www.adidas.com/us/blog/945376-how-to-deadlift-101). ### 04\. Seated Shoulder Press ![](https://brand.assets.adidas.com/image/upload/v1749573576/edi_ss25_beginnerweighttrainingwomen_4_blog_image_6abadc022f.gif) **Equipment and Reps:** 1 bench (with or without back support) 2 dumbbells: 8-12 lbs per hand 3 sets of 10-12 reps **Instructions:** - Sit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more. - With your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward. - Press both arms straight up until they’re fully extended overhead. This is the starting position. - Slowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep. - Form cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support. - Alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. ### 05\. Dead bug ![](https://brand.assets.adidas.com/image/upload/v1749573652/edi_ss25_beginnerweighttrainingwomen_5_blog_image_c9ed5df25d.gif) **Equipment and Reps:** Bodyweight Optional 2 dumbbells: 3-8 lbs per hand 3 sets of 6-8 reps per side **Instructions:** - Lie on your back with knees bent at 90° above your hips and arms reaching straight up. - Exhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel. - Inhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side. - Form cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight. - To make the exercise more challenging, hold a pair of light dumbbells as you lower. ### 06\. Bent Over Row ![](https://brand.assets.adidas.com/image/upload/v1749573715/edi_ss25_beginnerweighttrainingwomen_6_blog_image_f3204c9c79.gif) **Equipment and Reps:** 1 fixed weight bar: 20-30 lbs 3 sets of 10-12 reps **Instructions:** - Stand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart. - Hinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward. - Exhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control. - Form cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms. ### 07\. Leg Extension ![](https://brand.assets.adidas.com/image/upload/v1749573872/edi_ss25_beginnerweighttrainingwomen_7_blog_image_ed4b98633f.gif) **Equipment and Reps:** Leg extension machine: 20-40 lbs 3 sets of 10-12 reps **Instructions:** - Adjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat. - Adjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first. - Exhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down. - Form cue: Focus on contracting your quads, not just moving the pad up and down with your shins. ## Sticking with Your New Routine Be proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add cardio before or after your workout for extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week. If you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like [functional strength training](https://www.adidas.com/us/blog/952371-functional-strength-training-everything-you-need-to-know), [cardio exercise](https://www.adidas.com/us/blog/467558-cardio-for-beginners-8-tips-to-get-started-with-cardio-exercises), and [core strengthening workouts](https://www.adidas.com/us/blog/345612-tips-for-sculpted-abs-for-women) to round out your routine. ![](https://brand.assets.adidas.com/image/upload/v1749573916/edi_ss25_beginnerweighttrainingwomen_8_blog_image_623e936ebf.jpg) Even if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Read our list of [common gym injuries](https://www.adidas.com/us/blog/common-gym-injuries-and-8-tips-to-prevent-them) and how to avoid them if you’re new to the gym entirely, and check the [adidas blog](https://www.adidas.com/us/blog) for more workouts and tips throughout your fitness journey. 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Readable Markdown

Feel strong and confident in the gym with a beginner weightlifting routine for women, featuring seven full body exercises led by strength coach Britany Williams. ## The Benefits of Weightlifting Whether you’ve been a cardio warrior and are looking to switch up your routine, or you’re new to working out entirely, strength training is here for you. The benefits of strength training for women (and men!) are abundant. With consistent effort, you’ll experience increased muscle mass and strength, more muscle tone, and decreased body fat. You’ll also likely gain better balance and coordination, bone density, and heart health, according to the [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-2004667). If you're feeling nervous to start a new weight training routine in the gym, we’re here to make it simple. Certified strength coach [Britany Williams](https://www.britanywilliams.com/) joined adidas for a day in the gym to show seven strength exercises for women that anyone can try. With a mix of dumbbells, fixed weight bars, and standard machines, you can do all seven of these moves for a full-body women’s strength workout, or just pick a few to get comfortable with the flow of a new gym. ## Women’s Strength Workout: 7 Full Body Exercises - With each exercise you’ll find recommended weight ranges, but pick what feels right for you. If you can do 10 to 12 reps, with the last few reps feeling challenging but doable, then that’s the right weight to start with. - When using any new machines, take the time to read the instructions and get the equipment set up properly. - Complete three sets of each exercise, with 30 seconds to one minute of rest between each set. ### 01\. Dumbbell Goblet Squat ![](https://brand.assets.adidas.com/image/upload/v1749573349/edi_ss25_beginnerweighttrainingwomen_1_blog_image_49ad6b1ef2.gif) **Equipment and Reps:** 1 dumbbell: 12-20 lbs 3 sets of 10-12 reps **Instructions:** - You’ll start by holding one dumbbell vertically against your chest, cupping the head of the dumbbell with your palms. - Stand with your feet slightly wider than hip-width, toes turned out slightly. - Keep your chest lifted and elbows pointing down as you sit your hips back and down like you’re lowering onto a chair. - The goal is to go as low as you can while keeping your heels down and knees tracking over your toes. Your chest should stay upright instead of tipping forward towards the ground. - Press through your heels to stand back up. Repeat the movement, inhaling as you lower, exhaling as you press up. ### 02\. Dumbbell Chest Press ![](https://brand.assets.adidas.com/image/upload/v1749573418/edi_ss25_beginnerweighttrainingwomen_2_blog_image_9c697789a4.gif) **Equipment and Reps:** 1 flat bench 2 dumbbells: 8-15 lbs per hand 3 sets of 10-12 reps **Instructions:** - If your bench is adjustable, make sure it’s set parallel to the ground. Lie with your back on your back with a dumbbell in each hand. - Start with arms extended straight above your chest. Palms face forward, angled slightly in to make a wide V-shape with your thumbs closer to your head than your pinkie fingers. - Lower the weights slowly until your elbows are at a 45° angle from your body. Push the dumbbells back up until your arms are straight again. Inhale as you lower, exhale as you press up. - Form cue: Your elbows should lower down by your ribcage instead of being wide and in line with your shoulders. You can alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. ### 03\. Romanian Deadlift (RDL) ![](https://brand.assets.adidas.com/image/upload/v1749573483/edi_ss25_beginnerweighttrainingwomen_3_blog_image_771d8c2e9a.gif) **Equipment and Reps:** 1 fixed weight bar or 2 dumbbells: 20-40 lbs 3 sets of 10-12 reps **Instructions:** - Stand with feet hip-width apart, holding the bar in front of your thighs. - Soften your knees slightly and push your hips back towards the wall behind you and lower the bar down your legs. - Inhale as you lower until you feel a stretch in your hamstrings (usually mid-shin), then exhale and drive your hips forward to stand back up. - Form cue: To minimize any back pain, keep the bar close to your body and your back flat. To master the hinge motion, imagine using your glutes to close a car door — the movement is a back and forward movement, not an up and down movement (like a squat). Check out our in-depth tutorial for more details on [how to do a deadlift](https://www.adidas.com/us/blog/945376-how-to-deadlift-101). ### 04\. Seated Shoulder Press ![](https://brand.assets.adidas.com/image/upload/v1749573576/edi_ss25_beginnerweighttrainingwomen_4_blog_image_6abadc022f.gif) **Equipment and Reps:** 1 bench (with or without back support) 2 dumbbells: 8-12 lbs per hand 3 sets of 10-12 reps **Instructions:** - Sit on a flat bench or an inclined seated position. Having the bench on an incline will help support your back and core and allow you to lift heavier. But if you only have a flat bench, it’s still a great exercise that will target your core more. - With your feet flat on the floor and core engaged, hold a dumbbell in each hand with elbows bent at shoulder height, palms facing forward. - Press both arms straight up until they’re fully extended overhead. This is the starting position. - Slowly lower the dumbbells to shoulder height. Press both arms straight up until they’re fully extended again. This is one rep. - Form cue: Keep your elbows slightly in front of you, instead of directly out to the side like goal posts. Avoid over-arching your back, especially if seated without back support. - Alternate arms one arm at a time if you need a quick modification while you get accustomed to the exercise. ### 05\. Dead bug ![](https://brand.assets.adidas.com/image/upload/v1749573652/edi_ss25_beginnerweighttrainingwomen_5_blog_image_c9ed5df25d.gif) **Equipment and Reps:** Bodyweight Optional 2 dumbbells: 3-8 lbs per hand 3 sets of 6-8 reps per side **Instructions:** - Lie on your back with knees bent at 90° above your hips and arms reaching straight up. - Exhale and brace your core, drawing your ribcage down and wrapping your abs in and up towards your navel. - Inhale as you slowly extend your right leg and left arm toward the floor at the same time until they are as close to parallel as you can get them without arching your back. Exhale as you return to center and repeat on the other side. - Form cue: To make it easier, keep your knees bent as you tap each toe to the floor instead of bringing the leg straight. - To make the exercise more challenging, hold a pair of light dumbbells as you lower. ### 06\. Bent Over Row ![](https://brand.assets.adidas.com/image/upload/v1749573715/edi_ss25_beginnerweighttrainingwomen_6_blog_image_f3204c9c79.gif) **Equipment and Reps:** 1 fixed weight bar: 20-30 lbs 3 sets of 10-12 reps **Instructions:** - Stand with feet hip-width apart, holding the bar in both hands with an overhand grip shoulder width apart. - Hinge at your hips, keeping your back flat and core engaged, until your torso is angled about 45 degrees forward. - Exhale as you pull the bar towards your navel, keeping your elbows close to your body. Inhale and lower the bar back to the starting position with control. - Form cue: To avoid back pain, keep the bar over the laces of your shoes. Avoid shrugging your shoulders to pull the weight up, your back muscles should be lifting the weight, not your arms. ### 07\. Leg Extension ![](https://brand.assets.adidas.com/image/upload/v1749573872/edi_ss25_beginnerweighttrainingwomen_7_blog_image_ed4b98633f.gif) **Equipment and Reps:** Leg extension machine: 20-40 lbs 3 sets of 10-12 reps **Instructions:** - Adjust the seat so your knees line up with the machine’s pivot point (the round part of the machine where it rotates). Place your shins under the padded bar and flex your feet. Hold onto the handles and sit back fully against the seat. - Adjust weight selection to the desired weight. You can also keep the pin out of the weight to get the hang of the exercise first. - Exhale as you straighten your legs, stopping just before your knees fully lock out. Inhale and lower with control — don’t let the weight slam down. - Form cue: Focus on contracting your quads, not just moving the pad up and down with your shins. ## Sticking with Your New Routine Be proud of yourself for beginning your women’s weightlifting journey! This workout is a solid full body session you can repeat a couple of times per week, and as you get more comfortable you can start to explore other strength exercises, or add cardio before or after your workout for extra benefits. Just remember, the best route to seeing progress is to stay consistent week after week. If you’ve struggled with sticking to a fitness routine in the past, Williams suggests a few ways to stay on track: “One, simplify your routine, and two, make sure that you're still making space for having fun. I think a lot of times we stick to the routines that we think we should be doing versus the ones we find enjoyable,” said Williams. “Once you've gotten the habit built of showing up consistently and having fun, that's when I would start to layer in those exercises to achieve your goals or to achieve a certain level of health.” You can explore other workout formats like [functional strength training](https://www.adidas.com/us/blog/952371-functional-strength-training-everything-you-need-to-know), [cardio exercise](https://www.adidas.com/us/blog/467558-cardio-for-beginners-8-tips-to-get-started-with-cardio-exercises), and [core strengthening workouts](https://www.adidas.com/us/blog/345612-tips-for-sculpted-abs-for-women) to round out your routine. ![](https://brand.assets.adidas.com/image/upload/v1749573916/edi_ss25_beginnerweighttrainingwomen_8_blog_image_623e936ebf.jpg) Even if you’re stepping into the weights section for the first time ever, we encourage you to go with confidence. “The cool thing about the gym is it’s full of people who have been in your exact same shoes and have been beginners before,” said Williams. Read our list of [common gym injuries](https://www.adidas.com/us/blog/common-gym-injuries-and-8-tips-to-prevent-them) and how to avoid them if you’re new to the gym entirely, and check the [adidas blog](https://www.adidas.com/us/blog) for more workouts and tips throughout your fitness journey.

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