Strength Training for Women: A Beginners Guide

17 min read

Tips for Beginning Women's Strength Training.

Are you looking to improve your fitness journey and build strength?

At Revive Wear every woman deserves to feel strong — whether she’s lifting weights, pursuing her dreams or simply showing up for herself. After all, strength training builds more than just muscle; it builds confidence, energy and resilience that carries over into everything you do.

Why Strength Training Matters for Women

Women who train for strength gain muscle that protects their bones and powers the movements most important in their lives.

But strength training — a pillar of good health and fitness — benefits more than just the muscles. It supports bone health, posture and improves our metabolism.

While we know that strength training is important for aging women to maintain lean muscle mass and stave off fatigue, joint pain and bone loss, many people still ignore it. Weight lifting can reduce stress, improve mood and increase self-esteem.

At Revive Wear, we believe that strength is the ultimate form of self-care, and that no matter how tiring your day, your workout wear should feel as strong as your mind, your goals and your regimen.

🌿 The Revive Wear Approach: Strength Meets Comfort

You feel at ease with your fitness lifestyle, but are also inspired to sustain it. So, we hand make activewear that supports you from warm-up to cool-down.

That’s why at Revive Wear, we’re not just a brand, we’re a movement.
Our mission has always been to make women feel strong, comfortable and confident in their bodies.

Revive Wear is where strong meets comfortable.

Shop our High Waist Leggings
Crafted for flexibility, breathability, and comfort throughout your day.

🔥 Getting Started with Strength Training

Studies consistently show that in fitness, as in life, starting small is key to building safe, sustainable strength.

Try these beginner-friendly exercises:

1.Squats, when done with proper form, strengthen the glutes, thighs and core.

2.Lunges – improve balance and stability.

3.Push-ups – tone your upper body.

Unlike sit-ups, planks do not activate and strengthen just the superficial core muscles.

They’re also more akin to an endurance exercise than a strength exercise — meaning that, to avoid injury, you should start slowly, adding reps over time, and take a rest day in between your plank workouts. Intensity can be seductive, but consistency is the most powerful driver of change.

Every workout, every week, every month, steadily builds on the last.

For recovery tips visit our blog on flexibility and toning.

🌸 Busting the Myths About Women and Strength Training

Despite the advances that women have made in exercise and sports, beliefs that women should avoid certain types of exercise, like strength training, and fitness goals persist.

Perhaps the most common myth is that lifting weights makes women “bulk up” and look like the Hulk.
Even though women have lower testosterone levels than men, strength training will usually create a lean, toned look, rather than bulk.

If becoming more active is important to you, then it makes sense to start now, and to start small if training like an athlete is nowhere in your reach. Short workouts, body-weight work and workouts at home.

Motivation comes from small wins.

Try these strategies:

1.Set realistic, measurable goals.

2.Keep track of your progress, whether in a workout journal or a fitness app.

3.Train with a friend for accountability.

As a motivating treat-for-your-self strategy, pick up a new pair of Revive Wear high waist leggings to mark a milestone.
.

Remember, confidence grows with consistency.

🥗 Nutrition, Recovery, and Wellness

Eating well goes hand in hand with working out — and unhealthy eating can stall your gains. To push your body to perform at its best and also to recover from workouts, it’s vital to consume a variety of nutrient-dense foods. Instead, eat what actually nourishes you, meaning a mix of lean proteins, healthy fats, whole grains and lots of fruits and vegetables. Beyond consuming ample calories to aid recovery, the No. 1 nutrient you should be prioritizing is protein.

So it’s important to time your meals to optimally support your strength training. Specifically, you’ll want to eat a meal or snack that contains protein and carbohydrates within 30 to 60 minutes after your session, and prioritize real food over supplements. It will also help build up your energy reserves and aid in recovery. Proper hydration is also important. And don’t forget to stay hydrated before, during and after your workout!

Some women may also want to consider supplements to support their strength training. Plenty of people committed to their protein consumption goals will grab protein powders and branched-chain amino acids supplements.

Supplements that May Assist with Weight Loss

However, it’s important to consult with a healthcare professional or a registered dietitian before introducing any supplements to ensure they align with your individual needs and fitness goals.

We know that the best way to burn fat is to build lean muscle mass, which is why strength training is so important in women's fitness routine. However, strength training is a skill, and like any skill, it must be practiced in order to develop mastery. Strength training for fat loss requires a level of focus and commitment to your plan, but the results are totally worth it.

How Women Can Benefit From Strength Training

Aerobic exercise is often given pride of place in exercise recommendations for women but strength training actually confers a wider range of long-term benefits. A big benefit of the program is better muscle tone and definition. Strength training improves physique, helping women gain confidence and positivity about their bodies. This, in turn, has a positive effect on their self-esteem and body image.

By practical definition, strength training refers to any exercise that focuses on repeated muscle contraction. Whether it’s lifting weights or doing a circuit of body weight exercises, to build muscle, you have to work out consistently over time.

A successful program will strengthen your body and alignment simultaneously, to support fat loss, lean muscle mass, bone health and even posture. There are ways to add strength training to your life. You can focus on certain activities, like yoga, if you want something low-key, or boot camp classes, if you like high intensity.

woman in her 40's strength training or lifting weights at home

As muscles are increased, women’s bodies appear to increase their ability to incinerate calories, even when they are not exercising. An elevated metabolic rate makes it easier for us to maintain our weight over time and is, in general, “a good thing,”. As we age, we naturally lose muscle mass, which is in part why so many of us pack on pounds as we grow older.

There’s no shortage of reasons to strength train, and the benefits of building muscle extend far beyond the body. Exercise, especially strength workouts, has been shown to reduce the symptoms of anxiety and depression. Endorphins, released in large quantities during exercise, are the body’s natural mood elevators. That feeling can inspire women, athletes, and everyday exercisers to feel emboldened and capable.

Strength Training Facts

Resistance training has been shown to decrease the risk of chronic illness and to improve self-esteem, stress levels, low back pain, muscle mass and bone density. My favorite part: It also keeps your body burning calories for as long as 48 hours post-workout if you work out lifting heavy weights.

Researchers have long known that with age, population health typically declines and that the combination of poor diet, chronic stress, and insufficient exercise exacerbates that decline.

Such a profile puts someone in a high-risk category for both chronic, debilitating disease and early death. It’s not to say that this person will die early of a chronic illness but rather, that they’re still at risk.

And we do know, of course, that good nutrition and strength exercise will help prevent some chronic illnesses. So start now!

Essential Exercises for Women's Strength Training

Achieve balance through a mix of exercises isolating specific, opposing muscles. For women looking to train effectively and build necessary strength, squats, lunges, push-ups and dumbbell rows all are essential exercises. Squats are a staple of lower body strength workouts. This exercise — which uses body weight, or sometimes added resistance — works the muscles in your thighs, glutes and core.

They also build the stability necessary for more controlled lower-body movement. Lunges can easily be scaled to your ability level with some tweaks. Push-ups are a great upper-body exercise that work the chest, shoulders and triceps. Even if you can’t do a regular push-up, modified versions can give you a good starting point.

Incorporating dumbbell rows into your routine is a great way to enhance your back strength and combat poor posture. This move targets your upper back and biceps to help you appear more sculpted.

Most people forget to incorporate core work — planks, Russian twists, any ab workouts — into their routines in favor of cardio and strength workouts. Including a mix of these basic exercises can help you develop a complete strength-training program that promotes overall fitness and good functional strength.

Top 10 Exercises

Designing a Strength Training Program for Women

Creating a well-structured strength training program is essential for achieving fitness goals and ensuring a balanced approach to training. A typical program should consist of a warm-up, strength training exercises, and a cool-down. Start with a dynamic warm-up that includes movements such as arm circles, leg swings, and light cardio to prepare the body for exercise and reduce the risk of injury.

When designing the strength training portion of your program, consider the frequency, intensity, and volume of your workouts. Aim to train each major muscle group at least twice a week, allowing for adequate rest between sessions. A balanced program should include a mix of compound exercises, which engage multiple muscle groups, and isolation exercises, which target specific muscles. For example, combining squats (a compound movement) with bicep curls (an isolation movement) creates a comprehensive routine.

Squats

Squats aid in improving the tone and strength of legs, core, and upper body as well. You will need to stand with feet wider than your hips and keep your arms out in the front as you look straight forwards. Now, keep your abs tight and lower down your buttocks. Keep your weight on your heels and return to the initial position by keeping your back straight.

Muscles are important for overall health, fitness, and bodily movement. Women who find it tiresome to continue different physical activities throughout the day can take the help of resistance training exercises to improve their range of motion, prevent injury, and improve overall fitness.

Lunges and Step Ups

Beginner Strength Training for Women

Floral Workout Leggings

Lunges and step ups are hard work, but the rewards pay off. Multiple lower body muscles are working simultaneously, along with increased calorie burn. To increase your muscle stimulation and calorie burning, lift weights as safely as you can.

Resistance exercises increase the gravitational pull exerted on the body which in turn helps to make the bones denser and stronger. This thing is especially helpful for women who are more prone to developing osteoporosis and other bone-weakening conditions as compared to men. The use of a strength training workout can fundamentally help to address this concern.

Push Ups and Ab Exercises

Push ups are one of the most effective resistance exercises to do. Start with your body in a plank position. Make sure to extend your arms forward in front of your head and lower the body as your chest begins to touch the ground. Now, keep your body in a line and your elbows should be close to your side. Now, begin pushing yourself back and keep doing for as many times as you possibly can.

Planks are among the most popular exercises. They help to improve overall strength in your body, especially your upper limbs. You will first need to place the body in a pushup state and your arms should be a part of your shoulder width. Now, you need to hug the tummy towards your back and engage your pelvic core during the exercise. Now, stack the shoulders over your wrists. Similarly, your heels should be over your ankles. Continue for half a minute or as tolerable.

Lift Heavy Weights

Many people may misunderstand muscle mass gain with an increase in body weight, but the opposite is true. The additional fat in the body burns through these exercises as more muscles are recruited and the body undergoes a calorie deficit as well. This is because your body continues to burn calories hours after your resistance training during the recovery and protein buildup period. This is called EPOC, or Excess Post Oxygen Consumption.

Tracking your progress is also crucial when designing a strength training program. Keep a workout journal or use a fitness app to log your exercises, weights, and repetitions. This not only helps you stay accountable but also allows you to see your improvements over time.

Someone exercising with dumbbells while wearing a pink crop top and black pants.

As you become more comfortable and confident in your strength training routine, consider increasing the weights or intensity to continue challenging yourself and promoting growth.

Strength Training for Fat Loss

How much strength training do I need to do?
This depends how much fat loss you want and how long you have to train for it. If your goal is to drop 10 pounds of fat, then strength training 2-3 times a week would be great start.

Your weightlifting sessions should focus on a split routine that targets all the major muscle groups in your body over the course of 4-5 exercises per session.

Effective strength training exercise regime must be performed for at least 20 minutes 3 times per week.

An effective strength training strategy for fat loss along with sensible nutrition, would be to perform 45 minutes of lifting heavy weights 4 times per week along with short high intensity exercises on non lifting days.

Planning is most paramount. I generally perform my lifting exercise routine prior to leaving home in the mornings, only because you never know what will happen throughout the day. Some people prefer to exercise before or after dinner. You just need to find or allocate time and stick with it. It then will develop into a behavior and you will find this will become automatic.

Health & Wellness Blog: https://revivewear.com.au/blogs/revive-wear

How Strength Training Improves Your Health

In Australia, health expenditure was estimated at 180 billion dollars. High blood pressure was the highest reported chronic disease, followed by depression, arthritis, asthma and diabetes. The cost of treating chronic diseases in Australia was reported to be 10.9 billion dollars. This estimate excludes people who have private health insurance.

Resistance exercises has been shown to reduce low back pain, arthritic discomfort and fibromyalgia pain. Glycemic control, insulin sensitivity and weight loss are also tired with significant improvements with strength training. Thus the important factors in preventing chronic diseases such as diabetes.
The roller coaster effect from the fat gain may lead to diabetes and heart disease, then may migrate to Alzheimer’s disease and all-cause mortality.

Depression: improvements were observed in individuals with depression, low self-esteem, mood disturbance, fatigue and tension in a 10-week study. The outcome of this study showed 80% of participants no longer had clinical depression and self-esteem was enhanced amongst individuals with cancer, cardiac illnesses, women and both older and younger adults.

High blood pressure: studies have shown that blood pressure can be reduced and controlled with resistance exercise when performed regularly. The outcome of studies shows that there was a reduction in systolic blood pressure. American College of Sports Medicine reports a decrease in triglycerides and cholesterol, when individuals followed a resistance training program.

Conclusion: Empowering Women through Strength Training

In conclusion, strength training is a powerful tool for women that goes beyond physical benefits. It fosters confidence, improves mental well-being, and enhances overall health. By understanding the advantages, dispelling myths, and approaching strength training with a well-structured program, women can unlock their full potential and embrace their strength.

As you embark on this empowering journey, remember that consistency and patience are key. Set realistic goals, celebrate your progress, and don’t hesitate to seek support from friends, trainers, or fitness communities. By prioritizing your lifting routine and integrating it into your lifestyle, you are not only investing in your physical health but also cultivating resilience and self-empowerment.

Empowering women through strength training is about embracing the journey, overcoming challenges, and celebrating achievements. Each step taken on this path brings you closer to becoming the best version of yourself. So, lift those weights, challenge your limits, and let your strength shine brightly. The journey may be difficult at times, but the rewards are immeasurable, making it all worth it in the end.

Activewear for Strength Training - Explore High Waist Leggings

References:

https://www.bodybuilding.com/fun/fighting_depression.htm

AIHW. Chronic disease and associated risk factors in Australia. www.AIHW.gov.au

American College of Sports Medicine. Exercise and physical activity for older adults. Sci Sports Exercise. 2009,41. https://journals.lww.com/acsm-msse/Fulltext/2009/07000/Exercise_and_Physical_Activity_for_Older_Adults.20.aspx

Opler, L.D. 2020. https://www.washingtonpost.com/lifestyle/wellness/weightlifting-depression-anxiety-help/2020/09/01/d1036794-e882-11ea-bc79-834454439a44_story.html

https://www.strengthlog.com/best-supplements-to-get-shredded/

Strength training facts. https://en.wikipedia.org/wiki/Strength_training
Step Ups: https://youtu.be/LaXu2FdxsCo

West, H. 2024. https://www.healthline.com/nutrition/10-ways-to-boost-metabolism

Westcott. W 2015. Build muscle, improve health: Benefits associated with resistance exercise. ACSM Health and Fitness Journal. 19(4):22-2.https://journals.lww.com/acsm-healthfitness/Fulltext/2015/07000/BUILD_MUSCLE,_IMPROVE_HEALTH__BENEFITS_ASSOCIATED.6.aspx

We know that the best way to burn fat is to build lean muscle mass, which is why strength training is so important in women's fitness routine. However, strength training is a skill, and like any skill, it must be practiced in order to develop mastery. Strength training for fat loss requires a level of focus and commitment to your plan, but the results are totally worth it. This article will walk you through the basics of strength training for fat loss, and it will also provide you with a workout that you can start using right away. In this article you will learn why you should be lifting weights, how strength training exercises will benefit you and how to perform exercises that will produce the most calorie burn!Want to get straight to strength training exercises, then scroll down⬇ What Is Strength Training? Strength training is any exercise that places an emphasis on the contraction of your muscles to build strength and endurance. When you lift weights or complete a circuit of bodyweight exercises, your muscles are building up over time. The benefits include fat loss, increased lean muscle mass, bone health and improved posture among many others. There are plenty of ways to incorporate strength training into your life whether you're looking for something low-key like yoga or high intensity like boot camp classes. Strength Training Facts How to Perform Strength Training for Women? Strength training for women is the same as strength training. You are still performing the same exercises, you are just choosing what to use based on your own body weight or how heavy it is. Strength training with weights will have more of an impact on increasing muscle mass and bone density than using only your body weight. If you want to improve bone density (and who doesn't?), choose resistance exercises like squats, lunges, planks and push-ups that target all of the major muscles in your lower half (glutes, hamstrings, quads). What Are The Benefits of Strength Training? Strength training has a slew of benefits for women, from weight loss to building lean muscle mass. As you exercise through strength training sessions, your body will burn calories at a higher rate than normal throughout the day and keep burning them after you’re done working out. And while this number varies person-to-person and depends on factors like age, height, weight and workout frequency, many studies have shown that exercising with weights is an effective way to lose fat in comparison to cardio alone - which can be especially beneficial if you're trying to target belly fat. Benefits of resistance training can reduce chronic illnesses, improve self esteem, reduce stress, treat low back pain, improve muscle mass and bone density, just to name a few. The benefit I love the most is calorie expenditure❤ which can last up to 48 hours post workout.It is widely known that population health decreases with age, along with poor nutrition behaviors, stress, lack of exercise, and amongst numerous other factors.A person with such traits are in a high risk category of chronic and debilitating illnesses, as well as a early death. This is not to say that a particular person will definitely die from a chronic illness early, but they are at risk.The point is that some of these chronic illnesses can be prevented with good nutrition and strength training. So start now! When Should You Strength Train? Strength training is important for women who want to build lean muscle mass, burn fat, improve bone density and maintain good cardiovascular health. When you strength train depends on what your goals are. If it’s fat loss that you’re after, stick to your weight-training sessions each week at the end of a meal or post workout. That way your body will have all day long to utilize the nutrients from the meal before burning through its glycogen stores during exercise. Strength Training for Fat Loss FAQ . How much strength training do I need to do? It depends how much fat loss you want and how long you have to train for it. If your goal is to drop 10 pounds of fat, then 2-3 times a week would be great. Your weightlifting sessions should focus on a split routine that targets all the major muscle groups in your body over the course of 4-5 exercises per session. Effective strength exercise regime must be performed for at least 20 minutes 3 times per week. Planning is most paramount. I generally perform my exercise routine prior to leaving home in the mornings, only because you never know what will happen throughout the day. Some people prefer to exercise before or after dinner. You just need to find or allocate time and stick with it. It then will develop into a behavior and you will find this will become automatic. Top 10 Exercises SQUATS Squats aid in improving the tone and strength of legs, core, and upper body as well. You will need to stand with feet wider than your hips and keep your arms out in the front as you look straight forwards. Now, keep your abs tight and lower down your buttocks. Keep your weight on your heels and return to the initial position by keeping your back straight.Increase in Muscular MassMuscles are important for overall health, fitness, and bodily movement. Women who find it tiresome to continue different physical activities throughout the day can take the help of resistance training exercises to improve their range of motion, prevent injury, and improve overall fitness. AB Exercises Pushups are one of the most effective resistance exercises to do. Start with your body in a plank position. Make sure to extend your arms forward in front of your head and lower the body as your chest begins to touch the ground. Now, keep your body in a line and your elbows should be close to your side. Now, begin pushing yourself back and keep doing for as many times as you possibly can.Planks are among the most popular exercises for all fitness freaks out there. They help to improve overall strength in your body, especially your upper limbs. You will first need to place the body in a pushup state and your arms should be a part of your shoulder width. Now, you need to hug the tummy towards your back and engage your pelvic core engaged during the exercise. Now, stack the shoulders over your wrists. Similarly, your heels should be over your ankles. Continue for half a minute.You can also perform push ups on your knees.Variations in crunches performed in a controlled manner, with or without weights, is the perfect addition to push ups. Ensure you protect your back by squeezing your abdominal muscles, and placing your neck in alignment. LUNGES and STEP UPS Increase in Bone DensityLunges and step ups are hard work, but the rewards pay off. Multiple lower body muscles are working simultaneously, along with increased calorie burn. To increase your muscle stimulation and calorie burning, lift weights as safely as you can.Resistance exercises increase the gravitational pull exerted on the body which in turn helps to make the bones denser and stronger. This thing is especially helpful for women who are more prone to developing osteoporosis and other bone-weakening conditions as compared to men. The use of a strength training workout can fundamentally help to address this concern. Step Ups Exercise LIFT HEAVY WEIGHTS Decrease in Body FatMany people may misunderstand muscle mass gain with an increase in body weight, but the opposite is actually true. The additional fat in the body burns through these exercises as more muscles are recruited and the body undergoes a calorie deficit as well. This is because your body still continues to burn calories hours after your resistance training during recovery and protein buildup period. This is called EPOC, or Excess Post Oxygen Consumption. Sportswear You Need for Strength Training Looking to get the best results? Don’t forget to check out some quality sportswear for women from the link given here. We offer all kinds of gym pants for women with no exception of sizes. For example, you can avail of women’s plus size leggings from our site as well as fitness tees. Shop Sportswear Build Muscle and Improve Your Health In Australia, health expenditure was estimated at 180 billion dollars. High blood pressure was the highest reported chronic disease, followed by depression, arthritis, asthma and diabetes. The cost of treating chronic diseases in Australia was reported to be 10.9 billion dollars. This estimate excludes people who have private health insurance.Resistance exercises has been shown to reduce low back pain, arthritic discomfort and fibromyalgia pain. Glycemic control, insulin sensitivity and weight loss are also tired with significant improvements with strength training. Thus the important factors in preventing chronic diseases such as diabetes.The roller coaster effect from fat gain that may lead to diabetes and heart disease, then may migrate to Alzheimer’s disease and all cause mortality.Depression: improvements were observed in individuals with depression, low self esteem, mood disturbance, fatigue and tension in a 10 week study. The outcome of this study showed 80% of participants no longer had clinical depression and self-esteem was enhanced amongst individuals with cancer, cardiac illnesses, women and both older and younger adults.High blood pressure: studies have shown that blood pressure can be reduced and controlled with resistance exercise when performed regularly. The outcome of studies shows that there was a reduction in systolic blood pressure. American College of Sports Medicine reports a decrease in triglycerides and cholesterol, when individuals followed a resistance training program. Strength Training Conclusion Strength training is vital to building muscle and burning fat. It's the key to achieving a toned physique – something we all want! If you haven't been training before, start slow and take one step at a time; if you have already started strength training for women, don't think it can be done on its own. Strength training for weight loss is only effective when paired with proper nutrition, so follow these steps to burn more calories through your workout routine. References AIHW. Chronic disease and associated risk factors in Australia. www.AIHW.gov.auAmerican College of Sports Medicine. Exercise and physical activity for older adults. Sci Sports Exercise. 2009,41. https://journals.lww.com/acsm-msse/Fulltext/2009/07000/Exercise_and_Physical_Activity_for_Older_Adults.20.aspxOpler, L.D. 2020. https://www.washingtonpost.com/lifestyle/wellness/weightlifting-depression-anxiety-help/2020/09/01/d1036794-e882-11ea-bc79-834454439a44_story.htmlStrength training facts. https://en.wikipedia.org/wiki/Strength_trainingStep Ups: https://youtu.be/LaXu2FdxsCoWestcott. W 2015. Build muscle, improve health: Benefits associated with resistance exercise. ACSM Health and Fitness Journal. 19(4):22-2.https://journals.lww.com/acsm-healthfitness/Fulltext/2015/07000/BUILD_MUSCLE,_IMPROVE_HEALTH__BENEFITS_ASSOCIATED.6.aspx Disclaimer

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About Revive Wear

We get it—you're juggling work, kids, and trying to squeeze in a workout somewhere between school drop-offs and bedtime. That's exactly why Revive Wear exists.Melissa Green

Founded in 2018 in rural NSW, Revive Wear was born from my own struggle as a curvy mum trying to find activewear that was stylish, affordable, and actually fit real bodies. I knew other women in rural and remote areas were facing the same challenge, so I created the solution we all needed.

Our activewear is designed for every body shape, because feeling confident shouldn't be a luxury. Plus, we're committed to sustainability—our Eco-Friendly Leggings are handcrafted from 74% recycled polyester, so you can feel good about what you're wearing inside and out.

Beyond just great high waist leggings, we're here to support your fitness journey. Through our blog, we share practical education on strength training, tips on choosing the right workout gear, and even how to style string bikinis with confidence. We're all about empowering you with the knowledge and tools to feel amazing, both in and out of the gym.

Whether you're hitting the gym, chasing toddlers, or finally getting that five minutes to yourself, Revive Wear has your back. Find activewear that meets your bold energy level.

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