Let's Get Strong Together: A Guide for Women's Strength Training at Home
- T Benton
- Aug 13
- 8 min read
Strength training is not just for athletes or bodybuilders; it’s for everyone and especially beneficial for women looking to improve their health and boost their confidence.
With the right mindset and approach, you can build strength, enhance your physical fitness, and elevate your mental well-being—all from the comfort of your home.
This guide offers effective exercises, practical tips, and motivational insights for your strength training journey. Remember, please speak to your doctor or healthcare professional before beginning any new diet or workout to ensure what you will be doing is safe for you.
Understanding Strength Training
Strength training involves using resistance to strengthen your muscles. This can help women manage their weight, increase bone density, and improve overall health.
A common myth is that lifting weights will make women bulky. Strength training can help tone the body and reshape your physique.
You can perform strength training with various tools: free weights, resistance bands, or your body weight. Research shows that women who strength train at least twice a week can significantly improve muscle strength and functional capacity, even significantly reducing the risk of osteoporosis.
The key is to discover what resonates with you—and be consistent!
Setting Up Your Home Gym
A dedicated space for your workouts significantly affects motivation and focus. Here’s how to set up your home gym effectively:
Choose the Right Space: Pick a quiet, open area in your home where you can move freely. This could be a spare room, a living room corner, or even your backyard.
Invest in Basic Equipment: You don’t need complex machinery to start. A pair of dumbbells (5 to 15 pounds depending on your strength level), a set of resistance bands, and a yoga mat, chair, or bench can form a strong foundation for your strength training routine.
Keep It Organized: An orderly workout space makes it easier to find your equipment and can increase your motivation to work out. Consider using storage bins or racks for your weights and bands.
Make it Somewhere Motivational: Arrange and decorate your space to make it a place that will motivate you to keep fit. Choosing brightly colored weights or resistance bands, hanging motivational fitness posters, charts, and a mirror will add visual motivation for you to keep going. Also, adding a space to play upbeat music you enjoy is a fantastic way to keep you motivated and enjoy your workout space.
Creating a Strength Training Routine
A balanced routine targets all major muscle groups. Here’s a straightforward weekly plan to get you started:
Warm Up Before Each Training Session: Warming up before each session is crucial.
Dynamic warm-ups are the most beneficial. Dynamic warm-ups are movements that mimic the movements you do every day or movements you will be doing during your workout. For example, doing arm circles during your workout mimics the movements of lifting and lowering your arms when picking things up throughout the day.
Please do not skip this crucial first step in weight training.
Warm Up Before Your Workouts:
Here are some links to some warm-ups to try. Find what works best for you and adjust as necessary.
You may be able to do a complete warm-up, or you may need to change the sets and reps to suit you, and that is perfectly fine.
Also, please do not overdo it. Remember, warm-ups and working out should test and challenge your muscles but not cause you pain. These warm-ups prepare your muscles for the upcoming targeted exercise and loosen your joints to avoid joint pain or injury.
Example 5-Day Workout Plan
Day 1: Upper Body
Push-Ups or Wall Push Ups: 3 sets of 8-12 reps
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Bent-Over Dumbbell Rows: 3 sets of 8-12 reps
Day 2: Lower Body
Squats: 3 sets of 10-15 reps
Lunges: 3 sets of 10-15 reps (each leg)
Glute Bridges: 3 sets of 10-15 reps
Day 3: Core
Plank: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 10-15 reps (each side)
Bicycle Crunches: 3 sets of 10-15 reps
Day 4: Full Body
Deadlifts: 3 sets of 8-12 reps
Burpees: 3 sets of 8-10 reps
Mountain Climbers: 3 sets of 30 seconds
Day 5: Active Recovery
Incorporate light activities such as walking or a cool-down routine to help your muscles recover. A study found that engaging in active recovery can significantly reduce muscle soreness, aiding recovery between workouts.
Links to More Beginning Strength Training Home Workouts to Try:
These workouts are for beginners of all ages and fitness levels. Check them out and pick a few to get you started.
I have tried most of the above strength training workouts and therefore can recommend these; however, exercise is very personal. So, find ones you like and adjust them as needed.
For example, some of these exercises may have deep knee bends. Due to the osteoarthritis in my knees, I cannot do deep knee bends or kneeling exercises, so I find alternative ways to do these exercises without causing injury to my knees.
The key is finding what you enjoy and what suits you, your fitness level, and capabilities.
You will find many more strength training workouts in the Links Section at the end of this article.
Cool Down after Strength Training
Besides warming up, you should also perform cooling-down exercises after a strength workout to improve overall fitness and recovery.
Cooling down is a crucial component of any workout routine, especially after engaging in strength training, which can be intense and taxing on the muscles.
When you complete a strength workout, your heart rate is elevated, and your muscles are pumped with blood. Gradually transitioning your body back to a resting state through cooling down exercises helps to lower your heart rate and allows your body to recover more effectively.
Also, cooling down aids in the prevention of muscle stiffness and soreness. After intense physical activity, your muscles can experience tightness and fatigue. Engaging in gentle stretching and low-intensity movements during the cool-down phase helps to elongate the muscles, promoting flexibility and reducing the risk of injury. This practice can also facilitate the removal of metabolic waste products, such as lactic acid, that accumulate during strenuous exercise, thereby enhancing recovery and minimizing discomfort.
Here are some cooling-down exercises for you to try. You will find more in the Links Section at the end of this article:
Tips for Success
Start Slow and Safe: If you’re starting, begin with lighter weights and focus on your form. Gradually increase the weight as you grow stronger. Always consult your healthcare professional before starting any new exercise program to ensure it is safe and efficient.
Stay Consistent: Aim for strength training at least 2-3 times weekly. Consistency is the foundation for progress. Add on or adjust exercises as needed.
Listen to Your Body: Be aware of how your body feels during workouts. If you experience pain, it's essential to rest and consult a professional if necessary.
Stay Hydrated and Nourished: Healthy nutrition supports performance and recovery. A balanced diet with adequate protein (about 0.8 grams per kilogram of body weight), healthy fats, and carbohydrates is crucial. Hydration is vital to good health and to recover well after a workout.
Photo courtesy of PV Productions on Freepik Find What Works for You: The keys to consistency are to be safe and to find exercise you enjoy.
Also, remain adaptable. If you find a strength training routine you love, but there are some exercises you cannot do because of certain limitations, feel free to swap those exercises with those you can do, or modify them into exercises more suited to your particular abilities. You will find many free strength training routines online, and YouTube is an excellent source for all types of free workouts.
Overcoming Common Barriers
Many women encounter challenges when starting strength training at home. Here are some familiar obstacles and ways to navigate them:
Lack of Motivation: Set clear and achievable goals. Track your progress using a journal, app, or chart. Recognizing your achievements—no matter how small—can boost motivation. Decorate your workout area with items that motivate you. Fitness posters, lively music, and bright colors often help increase motivation and energy levels.
Distractions at Home: Establish a workout schedule and share it with those you live with. This reduces disturbances during your workout time. Treat your workouts like you would working from home and minimize any distractions that interfere with your workouts.
Limited Space: You don’t need a large workout area. Many practical exercises, like body weight squats and resistance band workouts, can be done in tight spaces. See my article for working out in small spaces here:
Embracing the Journey
Strength training at home is a rewarding path to improved physical health and mental strength. You can achieve your fitness goals by creating a dedicated space, establishing a balanced routine, and remaining consistent. Remember, it’s not just about lifting weights; it is about building strength in every aspect of your life.
You do not need fancy equipment or a public gym to get healthy and strong. Working out at home often helps people to stay consistent because, let's face it, we don't always feel like going out or being in a public place. Working out at home allows us the comfort and privacy of home while working out at our preferred fitness level and speed.
Let’s get strong together! Embrace the journey, find what you enjoy, adjust your workouts as needed, celebrate your progress, and discover a stronger version of yourself. Here's to Blissful-Health for All! 💪💖🏋🏽♀️
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Links to Warmups Before Your Workout:
Links to Home Strength Training:
Links to Cool Down Exercises after Your Strength Training:
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