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| Meta Title | Strength Training Routine For Women: A Beginner Plan |
| Meta Description | Want to begin a strength training routine for women, but not sure where to start? Try this four-week beginner routine, which will prove that strength training for women is the answer to a fitter, stronger body. |
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| Boilerpipe Text | Are you overdoing the cardio? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you reach your goals, especially if you're looking to lose weight or increase your endurance. But if you are skipping weight-lifting exercises, you could be cutting yourself short. That's why a strength training routine for women is a must-have in your weekly workout line-up.
If you're new to weightlifting exercises, don't worry.
Holly Perkins
, C.S.C.S., founder ofÂ
Women's Strength Nation
 and author ofÂ
Lift to Get Lean,
 created this four-week weight training program for women to help beginners build a solid foundation of strength training. The moves will stay the same as you progress through the program, but the routine will get harder thanks to changing variables (e.g., rest, sets, reps, or load).
Aim to do this routine twice weekly, putting at least two days of rest between strength training days. Keep in mind: You
can
do cardio on those rest days. After all, cardio isn't bad; it's just not the only thing you should be doing for overall fitness and longevity. Lace up your best pair of
strength training shoes
for stability and get started on this weekly workout that'll have you lifting weights like a pro in no time.
The Benefits of Strength Training
If you stick to cardio-only workouts, at some point, you're going to hit a plateau and miss out on a host of other benefits, says Perkins. To get past it, you need strength training in your life.
Weight training helps to amp up your metabolism long after your gym sesh has concluded. This is because the more muscle you have, the more calories you burn when working out and even while sitting still. Not to mention, strength training is a great way for everyone to steer clear of injury; the stronger the muscles surrounding and supporting your joints, the more you'll be able to maintain good form and keep out of harm's way. And, of course, hitting the weights can — and does — make you strong AF (without causing you to "bulk up").
4-Week Weight Training for Women Program
Week 1
: 3 sets (12 reps per movement), with 30 seconds rest between each set
Week 2
: 3 sets (15 reps per movement), with 15 seconds rest between each set
Week 3
: 3 circuits (1 set of each exercise, 15 reps per movement, no rest between movements); at the end of a complete circuit, rest 1 minute
Week 4
: 4 circuits (12 reps per movement), no rest
Week 1
Do the exercises in each workout as straight sets. For example, do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. Do all movements in both strength workouts this way.
Do 12 reps of all movements for 3 sets each, then rest for 30 seconds between each set. Choose a weight load that challenges you so that the last 2 reps of every set are extra hard. (You should be too tired to do the thirteenth rep.) You may find that you need to increase (or decrease) the weight load to maintain 12 reps for all three sets. (New to lifting weights? Check out this beginner-friendly guide to
weight training for women
.)
Week 2
This week, continue with the straight-set format for both strength training workouts. But now, do 15 reps of all movements for 3 sets, resting for only 15 seconds in between each set. Therefore, this week, you'll do more work in less time. This is a great stimulus to take your fitness to the next level.
Week 3
Time to mix it up this week. Instead of straight sets, you're going to complete your strength training workout in a circuit style.
This week, do 1 set of each exercise for 15 reps, then immediately move on to the next movement with no rest in between. For example, on day 1, do your first set of leg presses for 15 reps, then immediately go to the goblet squat and do 15 reps, and then continue on to the next exercise with no rest in between movements. Rest for one minute at the end of these five movements, then do the circuit two more times
Week 4
This week, continue with the circuit-style sets. This time, do only 12 reps of each movement, with two (tough!) changes: Do a total of four full circuits (that's 4 sets of each exercise for both workouts), and there will be no rest between each circuit. This week is all about keeping you moving. After you finish the last movement of either workout, immediately return to the first movement and start a new circuit.
Got it? On to the strength training moves: Below, see demos of the five weight-lifting exercises that make up Workout 1 and the five moves that make up Workout 2. Watch and learn, then mark your calendar — four weeks from now, you won't believe how strong you'll feel.
Strength Training for Women Workout 1
Get a mix of legs and upper body with this snappy five-exercise workout routine.
Leg Press
You'll need a
leg press machine
for this exercise, so it's best to complete this workout at your local gym of choice — unless your home gym is just
that
comprehensive. Adjust to a weight you're comfortable with, starting lower and working your way up.
A.
 Lie with your back against the backrest, placing both feet on the foot plate, slightly wider than shoulder-width apart.
B.
 Slowly lower by bending your knees toward your shoulders, pause at the bottom.
C.
Push the weight back up, driving through your heels. This is one rep.
Goblet Squat
Grab a dumbbell or kettlebell to tackle this squat variation. This exercise gets your whole body involved but focuses primarily on your core, legs, and glutes.
A.
 Stand with your feet slightly wider than your hips, with your feet turned out.
B.Â
Keep your chest up and drop down through the butt into the squat position.
C.
Rise to a standing position. This is one rep.
Seated Cable Row
Work your back and boost your upper body strength with the seated cable row. You'll need a cable machine to complete this exercise.
A.
Sit with your knees bent and back straight. Grip the D-handle with your palms facing each other.
B.Â
Pull the handle toward your ribcage and pull your shoulders together.
C.
Pause. Let the weight come forward to rest. This is one rep.
Lying Dumbbell Chest Fly
Get those arms moving with this chest exercise. The lying dumbbell chest fly is a classic and an excellent addition to a weight training routine for women.
A.
Sit on a
weight bench
with dumbbells. Lie back, bending your knees and bringing your feet flat onto the bench.
B.
Hold the dumbbells straight above your chest, palms facing each other.
C.
Open your arms wide, bringing the dumbbells to either side of your shoulders.
D.
Pause. Bring the dumbbells back to the starting position.
Dumbbell Hip Thrust
The dumbbell hip thrust is an incredible exercise for strengthening and
growing your glutes
.
A.
Sit on the ground in front of a bench or box with your shoulders resting on the bench or box, your knees bent, feet planted, and a dumbbell resting on your hips.
B.
Push through your heels and lift your hips up until there's a straight line from your shoulders to your hips and knees, and your knees are bent at a 90-degree angle. Squeeze your glutes.
C.
Lower to the starting position. This is one rep.
Strength Training for Women Workout 2
Get a full body burn with this five-exercise workout routine.
Leg Press
The leg press is such a solid exercise choice for any full-body routine, so we decided to include it twice!
A.
 Lie with your back against the backrest, placing both feet on the foot plate slightly wider than shoulder width apart.
B.
 Slowly lower by bending your knees toward your shoulders, pause at the bottom.
C.
Push the weight back up, driving through your heels. This is one rep.
Walking Lunges
Lunges — love them or hate them, you certainly feel your body at work when you complete this leg exercise. Walking lunges work the leg muscles — mostly the quads, hamstrings, and glutes.
A.
Stand with a dumbbell in each hand by your sides.
B.
 Take a large step forward, dropping down to bend the knee at a 90-degree angle.
C.
Rise and step together.
D.
Repeat with the other leg stepping forward. This is one rep.
Dumbbell Hammer Curl
Get your upper arm strength in check with these dumbbell hammer curls. Start with a lower weight and work up as your strength increases.
A.
 Sit with your back against the bench backrest and your upper arms perpendicular to the floor. A dumbbell in each hand.
B.
Lift the dumbbells, bending at the elbow.
C.
Pause at the top, dumbbells aligned with your shoulders.
D.
Lower the dumbbells to the starting position. This is one rep.
Lying Dumbbell Chest Fly
Another incredibly valuable
chest exercise
that's worth repeating in this second strength workout.
A.
Sit on a bench with your dumbbells. Lie back, bending the knees and bringing your feet flat onto the bench.
B.
Hold the dumbbells straight above your chest, palms facing each other.
C.
Open arms wide, bringing the dumbbells to either side of your shoulders.
D.
Pause. Bring the dumbbells back to the starting position.
Straight Bar Tricep Press
Can't forget your triceps. Target strengthening the muscle under your biceps, aka the underside of your upper arms, with the straight bar tricep press. You'll need access to a cable machine for this exercise.
A.
Stand with your hands on a straight short bar, palms facing down. Bring the bar down to the thighs.
B.
Bend at the elbows, coming up about halfway.
C.
 Squeeze your triceps and push the bar back down toward your thighs. |
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# Weight Training for Women: This 4-Week Plan Is Perfect for Beginners
If you're looking to get stronger, try cutting back on cardio for a few weeks to focus on these weight-lifting exercises that increase metabolism and build lean muscle.
By
[Caitlin Carlson](https://www.shape.com/author/caitlin-carlson)
![writer Caitlin Carlson]()
:max_bytes\(150000\):strip_icc\(\)/CaitlinCarlson-a73619dbe6f6411f93056039d8763c3c.jpg)
[Caitlin Carlson](https://www.shape.com/author/caitlin-carlson)
Caitlin Carlson is a New York City-based journalist who has been contributing health and fitness content to Shape since 2014. She is also a NASM-certified personal trainer and a 12-time marathoner who was one of the first 1000 people to complete the six World Marathon Majors.
[Shape's editorial guidelines](https://www.shape.com/about-us-5441927#toc-editorial-guidelines)
Updated on May 19, 2025
Reviewed by
[Kristen Geil, NASM-CPT](https://www.shape.com/author/kristen-geil)
![Kristen Geil Shape headshot]()
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Reviewed by [Kristen Geil, NASM-CPT](https://www.shape.com/author/kristen-geil)
Kristen is a writer at Shape. She has experience in copywriting and is a NASM-certified personal trainer. She's an award-winning writer across health and wellness topics.
[learn more](https://www.shape.com/about-us-5441927)
In This Article
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In This Article
- [Benefits](https://www.shape.com/fitness/workouts/4-week-weight-training-plan-women#toc-the-benefits-of-strength-training)
- [Weekly Workout Summary](https://www.shape.com/fitness/workouts/4-week-weight-training-plan-women#toc-4-week-weight-training-for-women-program)
- [Workout 1](https://www.shape.com/fitness/workouts/4-week-weight-training-plan-women#toc-strength-training-for-women-workout-1)
- [Workout 2](https://www.shape.com/fitness/workouts/4-week-weight-training-plan-women#toc-strength-training-for-women-workout-2)
Close
:max_bytes\(150000\):strip_icc\(\)/woman-back-bicep-curl_0-2000-9b1d41e985fc4808bc078abb59882cd0.jpg)
:max_bytes\(150000\):strip_icc\(\)/woman-back-bicep-curl_0-2000-9b1d41e985fc4808bc078abb59882cd0.jpg)
Credit: Getty Images
Are you overdoing the cardio? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you reach your goals, especially if you're looking to lose weight or increase your endurance. But if you are skipping weight-lifting exercises, you could be cutting yourself short. That's why a strength training routine for women is a must-have in your weekly workout line-up.
If you're new to weightlifting exercises, don't worry. [Holly Perkins](https://www.instagram.com/hollyperkins/?hl=en), C.S.C.S., founder of [*Women's Strength Nation*](https://womensstrengthnation.com/) and author of *Lift to Get Lean,* created this four-week weight training program for women to help beginners build a solid foundation of strength training. The moves will stay the same as you progress through the program, but the routine will get harder thanks to changing variables (e.g., rest, sets, reps, or load).
[The 10 Best Dumbbells for Your Home Gym, Tested and Reviewed](https://www.shape.com/fitness/gear/equipment/best-dumbbells-for-home-gym)
Aim to do this routine twice weekly, putting at least two days of rest between strength training days. Keep in mind: You *can* do cardio on those rest days. After all, cardio isn't bad; it's just not the only thing you should be doing for overall fitness and longevity. Lace up your best pair of [strength training shoes](https://www.shape.com/fitness/gear/best-shoes-strength-training) for stability and get started on this weekly workout that'll have you lifting weights like a pro in no time.
## The Benefits of Strength Training
If you stick to cardio-only workouts, at some point, you're going to hit a plateau and miss out on a host of other benefits, says Perkins. To get past it, you need strength training in your life.
Weight training helps to amp up your metabolism long after your gym sesh has concluded. This is because the more muscle you have, the more calories you burn when working out and even while sitting still. Not to mention, strength training is a great way for everyone to steer clear of injury; the stronger the muscles surrounding and supporting your joints, the more you'll be able to maintain good form and keep out of harm's way. And, of course, hitting the weights can — and does — make you strong AF (without causing you to "bulk up").
## 4-Week Weight Training for Women Program
**Week 1**: 3 sets (12 reps per movement), with 30 seconds rest between each set
**Week 2**: 3 sets (15 reps per movement), with 15 seconds rest between each set
**Week 3**: 3 circuits (1 set of each exercise, 15 reps per movement, no rest between movements); at the end of a complete circuit, rest 1 minute
**Week 4**: 4 circuits (12 reps per movement), no rest
### Week 1
Do the exercises in each workout as straight sets. For example, do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. Do all movements in both strength workouts this way.
Do 12 reps of all movements for 3 sets each, then rest for 30 seconds between each set. Choose a weight load that challenges you so that the last 2 reps of every set are extra hard. (You should be too tired to do the thirteenth rep.) You may find that you need to increase (or decrease) the weight load to maintain 12 reps for all three sets. (New to lifting weights? Check out this beginner-friendly guide to [weight training for women](https://www.shape.com/fitness/workouts/strength-training-beginners).)
### Week 2
This week, continue with the straight-set format for both strength training workouts. But now, do 15 reps of all movements for 3 sets, resting for only 15 seconds in between each set. Therefore, this week, you'll do more work in less time. This is a great stimulus to take your fitness to the next level.
### Week 3
Time to mix it up this week. Instead of straight sets, you're going to complete your strength training workout in a circuit style.
This week, do 1 set of each exercise for 15 reps, then immediately move on to the next movement with no rest in between. For example, on day 1, do your first set of leg presses for 15 reps, then immediately go to the goblet squat and do 15 reps, and then continue on to the next exercise with no rest in between movements. Rest for one minute at the end of these five movements, then do the circuit two more times
### Week 4
This week, continue with the circuit-style sets. This time, do only 12 reps of each movement, with two (tough!) changes: Do a total of four full circuits (that's 4 sets of each exercise for both workouts), and there will be no rest between each circuit. This week is all about keeping you moving. After you finish the last movement of either workout, immediately return to the first movement and start a new circuit.
Got it? On to the strength training moves: Below, see demos of the five weight-lifting exercises that make up Workout 1 and the five moves that make up Workout 2. Watch and learn, then mark your calendar — four weeks from now, you won't believe how strong you'll feel.
## Strength Training for Women Workout 1
Get a mix of legs and upper body with this snappy five-exercise workout routine.
### Leg Press
You'll need a [leg press machine](https://www.shape.com/fitness/workouts/strength-training/how-to-use-leg-press-machine) for this exercise, so it's best to complete this workout at your local gym of choice — unless your home gym is just *that* comprehensive. Adjust to a weight you're comfortable with, starting lower and working your way up.
**A.** Lie with your back against the backrest, placing both feet on the foot plate, slightly wider than shoulder-width apart.
**B.** Slowly lower by bending your knees toward your shoulders, pause at the bottom.
**C.** Push the weight back up, driving through your heels. This is one rep.
### Goblet Squat
Grab a dumbbell or kettlebell to tackle this squat variation. This exercise gets your whole body involved but focuses primarily on your core, legs, and glutes.
**A.** Stand with your feet slightly wider than your hips, with your feet turned out.
**B.** Keep your chest up and drop down through the butt into the squat position.
**C.** Rise to a standing position. This is one rep.
### Seated Cable Row
Work your back and boost your upper body strength with the seated cable row. You'll need a cable machine to complete this exercise.
**A.** Sit with your knees bent and back straight. Grip the D-handle with your palms facing each other.
**B.** Pull the handle toward your ribcage and pull your shoulders together.
**C.** Pause. Let the weight come forward to rest. This is one rep.
### Lying Dumbbell Chest Fly
Get those arms moving with this chest exercise. The lying dumbbell chest fly is a classic and an excellent addition to a weight training routine for women.
**A.** Sit on a [weight bench](https://www.shape.com/ways-to-use-a-weight-bench-7972006) with dumbbells. Lie back, bending your knees and bringing your feet flat onto the bench.
**B.** Hold the dumbbells straight above your chest, palms facing each other.
**C.** Open your arms wide, bringing the dumbbells to either side of your shoulders.
**D.** Pause. Bring the dumbbells back to the starting position.
### Dumbbell Hip Thrust
The dumbbell hip thrust is an incredible exercise for strengthening and [growing your glutes](https://www.shape.com/fitness/tips/how-build-stronger-bigger-butt-glutes).
**A.** Sit on the ground in front of a bench or box with your shoulders resting on the bench or box, your knees bent, feet planted, and a dumbbell resting on your hips.
**B.** Push through your heels and lift your hips up until there's a straight line from your shoulders to your hips and knees, and your knees are bent at a 90-degree angle. Squeeze your glutes.
**C.** Lower to the starting position. This is one rep.
## Strength Training for Women Workout 2
Get a full body burn with this five-exercise workout routine.
### Leg Press
The leg press is such a solid exercise choice for any full-body routine, so we decided to include it twice\!
**A.** Lie with your back against the backrest, placing both feet on the foot plate slightly wider than shoulder width apart.
**B.** Slowly lower by bending your knees toward your shoulders, pause at the bottom.
**C.** Push the weight back up, driving through your heels. This is one rep.
### Walking Lunges
Lunges — love them or hate them, you certainly feel your body at work when you complete this leg exercise. Walking lunges work the leg muscles — mostly the quads, hamstrings, and glutes.
**A.** Stand with a dumbbell in each hand by your sides.
**B.** Take a large step forward, dropping down to bend the knee at a 90-degree angle.
**C.** Rise and step together.
**D.** Repeat with the other leg stepping forward. This is one rep.
### Dumbbell Hammer Curl
Get your upper arm strength in check with these dumbbell hammer curls. Start with a lower weight and work up as your strength increases.
**A.** Sit with your back against the bench backrest and your upper arms perpendicular to the floor. A dumbbell in each hand.
**B.** Lift the dumbbells, bending at the elbow.
**C.** Pause at the top, dumbbells aligned with your shoulders.
**D.** Lower the dumbbells to the starting position. This is one rep.
### Lying Dumbbell Chest Fly
Another incredibly valuable [chest exercise](https://www.shape.com/fitness/workouts/chest-exercises-women) that's worth repeating in this second strength workout.
**A.** Sit on a bench with your dumbbells. Lie back, bending the knees and bringing your feet flat onto the bench.
**B.** Hold the dumbbells straight above your chest, palms facing each other.
**C.** Open arms wide, bringing the dumbbells to either side of your shoulders.
**D.** Pause. Bring the dumbbells back to the starting position.
### Straight Bar Tricep Press
Can't forget your triceps. Target strengthening the muscle under your biceps, aka the underside of your upper arms, with the straight bar tricep press. You'll need access to a cable machine for this exercise.
**A.** Stand with your hands on a straight short bar, palms facing down. Bring the bar down to the thighs.
**B.** Bend at the elbows, coming up about halfway.
**C.** Squeeze your triceps and push the bar back down toward your thighs.
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| Readable Markdown | Are you overdoing the cardio? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you reach your goals, especially if you're looking to lose weight or increase your endurance. But if you are skipping weight-lifting exercises, you could be cutting yourself short. That's why a strength training routine for women is a must-have in your weekly workout line-up.
If you're new to weightlifting exercises, don't worry. [Holly Perkins](https://www.instagram.com/hollyperkins/?hl=en), C.S.C.S., founder of [*Women's Strength Nation*](https://womensstrengthnation.com/) and author of *Lift to Get Lean,* created this four-week weight training program for women to help beginners build a solid foundation of strength training. The moves will stay the same as you progress through the program, but the routine will get harder thanks to changing variables (e.g., rest, sets, reps, or load).
Aim to do this routine twice weekly, putting at least two days of rest between strength training days. Keep in mind: You *can* do cardio on those rest days. After all, cardio isn't bad; it's just not the only thing you should be doing for overall fitness and longevity. Lace up your best pair of [strength training shoes](https://www.shape.com/fitness/gear/best-shoes-strength-training) for stability and get started on this weekly workout that'll have you lifting weights like a pro in no time.
## The Benefits of Strength Training
If you stick to cardio-only workouts, at some point, you're going to hit a plateau and miss out on a host of other benefits, says Perkins. To get past it, you need strength training in your life.
Weight training helps to amp up your metabolism long after your gym sesh has concluded. This is because the more muscle you have, the more calories you burn when working out and even while sitting still. Not to mention, strength training is a great way for everyone to steer clear of injury; the stronger the muscles surrounding and supporting your joints, the more you'll be able to maintain good form and keep out of harm's way. And, of course, hitting the weights can — and does — make you strong AF (without causing you to "bulk up").
## 4-Week Weight Training for Women Program
**Week 1**: 3 sets (12 reps per movement), with 30 seconds rest between each set
**Week 2**: 3 sets (15 reps per movement), with 15 seconds rest between each set
**Week 3**: 3 circuits (1 set of each exercise, 15 reps per movement, no rest between movements); at the end of a complete circuit, rest 1 minute
**Week 4**: 4 circuits (12 reps per movement), no rest
### Week 1
Do the exercises in each workout as straight sets. For example, do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. Do all movements in both strength workouts this way.
Do 12 reps of all movements for 3 sets each, then rest for 30 seconds between each set. Choose a weight load that challenges you so that the last 2 reps of every set are extra hard. (You should be too tired to do the thirteenth rep.) You may find that you need to increase (or decrease) the weight load to maintain 12 reps for all three sets. (New to lifting weights? Check out this beginner-friendly guide to [weight training for women](https://www.shape.com/fitness/workouts/strength-training-beginners).)
### Week 2
This week, continue with the straight-set format for both strength training workouts. But now, do 15 reps of all movements for 3 sets, resting for only 15 seconds in between each set. Therefore, this week, you'll do more work in less time. This is a great stimulus to take your fitness to the next level.
### Week 3
Time to mix it up this week. Instead of straight sets, you're going to complete your strength training workout in a circuit style.
This week, do 1 set of each exercise for 15 reps, then immediately move on to the next movement with no rest in between. For example, on day 1, do your first set of leg presses for 15 reps, then immediately go to the goblet squat and do 15 reps, and then continue on to the next exercise with no rest in between movements. Rest for one minute at the end of these five movements, then do the circuit two more times
### Week 4
This week, continue with the circuit-style sets. This time, do only 12 reps of each movement, with two (tough!) changes: Do a total of four full circuits (that's 4 sets of each exercise for both workouts), and there will be no rest between each circuit. This week is all about keeping you moving. After you finish the last movement of either workout, immediately return to the first movement and start a new circuit.
Got it? On to the strength training moves: Below, see demos of the five weight-lifting exercises that make up Workout 1 and the five moves that make up Workout 2. Watch and learn, then mark your calendar — four weeks from now, you won't believe how strong you'll feel.
## Strength Training for Women Workout 1
Get a mix of legs and upper body with this snappy five-exercise workout routine.
### Leg Press
You'll need a [leg press machine](https://www.shape.com/fitness/workouts/strength-training/how-to-use-leg-press-machine) for this exercise, so it's best to complete this workout at your local gym of choice — unless your home gym is just *that* comprehensive. Adjust to a weight you're comfortable with, starting lower and working your way up.
**A.** Lie with your back against the backrest, placing both feet on the foot plate, slightly wider than shoulder-width apart.
**B.** Slowly lower by bending your knees toward your shoulders, pause at the bottom.
**C.** Push the weight back up, driving through your heels. This is one rep.
### Goblet Squat
Grab a dumbbell or kettlebell to tackle this squat variation. This exercise gets your whole body involved but focuses primarily on your core, legs, and glutes.
**A.** Stand with your feet slightly wider than your hips, with your feet turned out.
**B.** Keep your chest up and drop down through the butt into the squat position.
**C.** Rise to a standing position. This is one rep.
### Seated Cable Row
Work your back and boost your upper body strength with the seated cable row. You'll need a cable machine to complete this exercise.
**A.** Sit with your knees bent and back straight. Grip the D-handle with your palms facing each other.
**B.** Pull the handle toward your ribcage and pull your shoulders together.
**C.** Pause. Let the weight come forward to rest. This is one rep.
### Lying Dumbbell Chest Fly
Get those arms moving with this chest exercise. The lying dumbbell chest fly is a classic and an excellent addition to a weight training routine for women.
**A.** Sit on a [weight bench](https://www.shape.com/ways-to-use-a-weight-bench-7972006) with dumbbells. Lie back, bending your knees and bringing your feet flat onto the bench.
**B.** Hold the dumbbells straight above your chest, palms facing each other.
**C.** Open your arms wide, bringing the dumbbells to either side of your shoulders.
**D.** Pause. Bring the dumbbells back to the starting position.
### Dumbbell Hip Thrust
The dumbbell hip thrust is an incredible exercise for strengthening and [growing your glutes](https://www.shape.com/fitness/tips/how-build-stronger-bigger-butt-glutes).
**A.** Sit on the ground in front of a bench or box with your shoulders resting on the bench or box, your knees bent, feet planted, and a dumbbell resting on your hips.
**B.** Push through your heels and lift your hips up until there's a straight line from your shoulders to your hips and knees, and your knees are bent at a 90-degree angle. Squeeze your glutes.
**C.** Lower to the starting position. This is one rep.
## Strength Training for Women Workout 2
Get a full body burn with this five-exercise workout routine.
### Leg Press
The leg press is such a solid exercise choice for any full-body routine, so we decided to include it twice\!
**A.** Lie with your back against the backrest, placing both feet on the foot plate slightly wider than shoulder width apart.
**B.** Slowly lower by bending your knees toward your shoulders, pause at the bottom.
**C.** Push the weight back up, driving through your heels. This is one rep.
### Walking Lunges
Lunges — love them or hate them, you certainly feel your body at work when you complete this leg exercise. Walking lunges work the leg muscles — mostly the quads, hamstrings, and glutes.
**A.** Stand with a dumbbell in each hand by your sides.
**B.** Take a large step forward, dropping down to bend the knee at a 90-degree angle.
**C.** Rise and step together.
**D.** Repeat with the other leg stepping forward. This is one rep.
### Dumbbell Hammer Curl
Get your upper arm strength in check with these dumbbell hammer curls. Start with a lower weight and work up as your strength increases.
**A.** Sit with your back against the bench backrest and your upper arms perpendicular to the floor. A dumbbell in each hand.
**B.** Lift the dumbbells, bending at the elbow.
**C.** Pause at the top, dumbbells aligned with your shoulders.
**D.** Lower the dumbbells to the starting position. This is one rep.
### Lying Dumbbell Chest Fly
Another incredibly valuable [chest exercise](https://www.shape.com/fitness/workouts/chest-exercises-women) that's worth repeating in this second strength workout.
**A.** Sit on a bench with your dumbbells. Lie back, bending the knees and bringing your feet flat onto the bench.
**B.** Hold the dumbbells straight above your chest, palms facing each other.
**C.** Open arms wide, bringing the dumbbells to either side of your shoulders.
**D.** Pause. Bring the dumbbells back to the starting position.
### Straight Bar Tricep Press
Can't forget your triceps. Target strengthening the muscle under your biceps, aka the underside of your upper arms, with the straight bar tricep press. You'll need access to a cable machine for this exercise.
**A.** Stand with your hands on a straight short bar, palms facing down. Bring the bar down to the thighs.
**B.** Bend at the elbows, coming up about halfway.
**C.** Squeeze your triceps and push the bar back down toward your thighs. |
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