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Staying fit and healthy is something that all of us should be focusing on. It offers several health benefits, from improved cardiovascular health to better stamina in a number of activities. However, there tends to be a stigma around women who choose to engage in weight lifting and strength building. 

Unfortunately, there are many who tend to make mean comments, saying that women don’t look good with too much musculature. Then again, haters will exist no matter what you do. Therefore, if you are a woman thinking about lifting weights, don’t let anyone stop you. 

In this article, we will introduce you to a comprehensive strength-building workout plan that you can start right away. We will also look at some of the unique benefits that come with weightlifting and strength-building. So, let’s get right into it. 

What Are the Benefits of Strength Training for Women?

While getting fit may be your primary goal, strength training offers several additional benefits. For instance, it can significantly boost your metabolism, which allows you to burn more calories during rest. 

You are also investing in your future health, as conditions like osteoporosis can be avoided by improving bone density through weightlifting. You also avoid issues like sarcopenia, which is the gradual decline of muscle mass that can start in your thirties. 

There are also many psychological benefits that come from weightlifting, and multiple studies have proven that it can help alleviate feelings of depression. With so many wonderful health benefits, there is simply no reason not to start hitting the gym and lifting weights. 

Step 1: Increase Protein Intake

Step 1: Increase Protein Intake

A lot of women (and men) start lifting weights, but after months of lifting, they are disappointed by the poor progress. This is almost always related to your diet, which many people forget to look at. 

The truth is, to build muscle, you will need to start increasing your protein intake. If you are on a carb-heavy diet, there’s not much that lifting weights can do for you. 

According to FitFionaJ, protein with breakfast in the form of a smoothie is a great way to start your day. Similarly, you can indulge in lean meats like chicken breasts or fish. You can have egg whites along with your breakfast, or you can even supplement with whey protein. 

Step 2: Orient Workouts for Strength

Step 2: Orient Workouts for Strength

Did you know you can achieve wildly different goals based on the way you approach weightlifting? Typically, if your goal is to put on muscle mass and get ‘bigger’, you want to focus on volume. What does that mean? 

Well, instead of lifting heavier weights, you would focus on lower weights but do more reps. A repetition, or ‘rep,’ for short, refers to how many times you complete one motion in an exercise. 

So if you are squatting weights, 1 rep would involve you lifting the barbell, squatting, and coming back up. 

If you read a workout plan that recommends 10 reps for 5 sets, that means you squat ten times and rest for 40-60 seconds. You then squat again for ten reps, with short breaks in between each set, until you finish five sets. 

For strength training, it is generally recommended to focus on heavier weights and a lower number of reps. 

Step 3: Start a Good Strength Training Workout

Step 3: Start a Good Strength Training Workout

If you are a complete beginner, it is generally recommended that women use weights in the five to ten-pound range. Naturally, you will want to increase the amount you lift every three to four weeks. Just remember to take things slow and steady. 

Now that you have some idea of how to approach weightlifting, let’s look at a solid strength training program for women. This plan will require you to visit a gym three days a week. 

Day 1: Upper Body

Warm-up5-10 minutes of light cardio 

This would include activities like jogging or hitting the elliptical. You want to increase your heart rate and get your body ready for exercise. 

Bench Press: 3 Sets of 10 Reps

This is a classic exercise that will target your chest, shoulders, and triceps. Ensure that you pay attention to your form.

Dumbbell Shoulder Press: 3 Sets of 10 Reps

This exercise will focus on your deltoid and upper trapezius muscles. You can do an extra set of these if you want to particularly focus on strengthening your shoulder muscles.

Bicep Curls: 3 Sets of 10 Reps

Arguably one of the most famous exercises, and it’s pretty tough to get wrong. Just remember to go slow and steady rather than power through the motions. 

Tricep Pushdown: 3 sets of 10 Reps

This will require you to use a cable machine. Remember to keep your elbows close to your body when pushing down.

Cool Down: 5 Minutes of Stretching

Always spend some time stretching out your muscles as it aids in the recovery process and boosts flexibility. 

Day 2: Lower Body

Warm-up: 5-10 minutes of light cardio

Squats: 4 Sets of 10 Reps

An extremely powerful lower-body exercise that will target your quadriceps, hamstrings, and glutes. 

Lunges: 4 Sets of 10 Reps

A perfect exercise for the latissimus dorsi. However, try not to get in the way of others when doing this one. 

Calf Raises: 3 Sets of 15 Reps

One of the simpler exercises that you can also try at home. This will give you those sculpted, aesthetic calves. 

Cool Down: 5 Minutes of Stretching

Day 3: Back

Warm-up: 5-10 minutes of light cardio

Deadlift: 4 Sets of 8 Reps

Your form is extremely important for this exercise and you can hurt yourself if you aren’t careful. 

Lat pull down: 3 Sets of 10 Repos

This will once again require a cable machine. Once you build enough muscle through this exercise, consider switching to pull-ups. 

Seated Row: 3 Sets of 10 Reps

Not only is this a great exercise for the upper back, but it can also improve your overall posture. 

Cool Down: 5 Minutes of Stretching


Strength training is something women can greatly benefit from. Times are also changing, and weightlifting has become quite popular among women. Influencers like @leanbeefpatty have close to six million followers on Instagram and are role models for many women. 

Remember to get enough rest and recovery. Your muscles need time to rest, and good sleep becomes extra important if you are strength training. Try to aim for eight hours every night–no compromises. Follow the tips in this article and within a few months, you should start noticing changes in your body. 

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