The Top 7 Strength Training Activities for Ladies

Combining the top strength training moves for women into a demanding and successful full-body strength training program. In thirty minutes, compound exercises work the entire body—upper, lower, and core. With just a set of dumbbells, you can perform an at-home workout that will burn body fat, increase metabolism, and develop lean muscle.

Here, we strongly believe in the benefits of strength training. One of the best kind of exercises you can perform is resistance training, which is also my personal favorite type of exercise.

Everyone benefits from weight training, but women—who have historically been dissuaded from using weights—especially so.

Gaining muscle through weight training is essential for navigating daily tasks and lowering the chance of injury. The older we get, the more crucial this is. Strength training is one of the best strategies to keep active throughout all stages of life, as we begin to lose muscle mass at the age of thirty.

Whether you’re looking to lose weight, build muscle, or improve athletic performance, this strength training workout is for you.

Note: this strength training workout is an updated version of one of our most popular strength training workouts we filmed a few years ago.

30-Minute Workout: Strength Training For Women

Build full body strength with this ALL STRENGTH workout for women! 7 of the best compound strength training exercises combined in a challenging and effective 30-minute workout.

This strength workout has been my go-to through all seasons of life, including pregnancy and postpartum. You decide how challenging it is based on the weights you pick up.

Workout Equipment:

Medium to Heavy Set of Dumbbells.

I recommend between 5-25 lbs depending on your fitness level. We used 10, 15 and 20 lb dumbbells in today’s workout. The goal is to fatigue your muscles by the end of each set – you should struggle to complete the last 2-3 reps with correct form. That means you chose challenging weights.

Option to drop weights at any time and do this workout with just your body weight.

Workout Instructions:

Your Workout Looks Like This:

• 7 Strength Training Exercises
• Timed Intervals (45 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
• Repeat All 7 Exercises x3 Sets (taking a 1-minute break between sets)

Workout Outline

1. Front Squat and Overhead Shoulder Press
2. Alternating Reverse Lunge and Bicep Curl
3. Deadlift and Upright Row 
4. Lateral Lunge and Single Arm Back Row 
5. Push Up and Side Plank Hold
6. Glute Bridge and Tricep Extensions
7. Glute Bridge Hold and Chest Press