Beginner’s Guide to Strength Training for Women

Before you read this blog post, I want you to remember your why and what goals you’ve set for yourself. Strength training is one of the best investments you can make in your health. Whether you’re looking to tone up, improve mobility, balance hormones, or build confidence, lifting weights (or bodyweight) can help you get there. If you’ve never weightlifted before, here’s a roadmap—with actionable tips and video resources to get started the right way. If you have any questions or concerns, please do not hesitate to reach out to me on Instagram @speak_healthytome. 

1. Why Strength Training Matters

  • Improves muscle tone, posture, and metabolic rate

  • Helps with bone density and long-term joint health

  • Supports emotional resilience and self-confidence

  • Encourages functional movement—so everyday tasks (like lifting hay bales or carrying groceries) feel stronger and steadier. (Click here for more information: The Science Behind Lifting Weights podcast).

2. Essential Beginner Exercises & Why They Work

The key factors of effective weight lifting are good form, consistency, and repetition. Proper form ensures you’re targeting the right muscles while reducing the risk of injury. Consistency helps your body adapt and grow stronger over time, while repetition—both in movement and routine—builds muscle memory and progressive strength. Together, these three create the foundation for safe, sustainable results.

Upper Body

  • Shoulder Press, Bicep Curls, Rows – Build stronger shoulders, arms, and upper back. Strengthens posture and daily lifting capacity. YouTube videos for each exercise: Bicep Curl, Shoulder Press, Rows / My favorite arm workout by MadFit (Click here)! She also teaches you how to do all three of these exercises in this video. 

Lower Body

  • Squats, Lunges, Deadlifts – Target quads, glutes, hamstrings, and hips. Helps with balance, power, and functional movement. YouTube videos for each exercise: Squats, Lunges, Deadlift – My favorite leg and booty workout (Click here)! 

Core

  • Planks, Russian Twists, Weighted Sit‑Ups, Glute Bridges – Improve stability, lower back health, and functional strength for daily life. MadFit explains these all best in this workout video (click here)!

3. Sample Workout Split (3–4×/week, 30–45 min)

  • Day 1 (Full Body): Squats, rows, planks

  • Day 2 (Upper Body + Core): Shoulder press, bicep curls, push‑ups, Russian twists

  • Day 3 (Lower Body + Core): Lunges, deadlifts, glute bridges, side bends

Reps/Sets: 10–15 reps, 2–3 sets, rest 30–60 sec between.
Progression: Increase weight or reps weekly; add variety using bands or dumbbells.
Remember: Always warm up (5–10 min) and prioritize recovery (hydration, sleep, rest days).

If you tried any of these exercises or videos let me know! Here at Speak Healthy to Me, our soul desire is to educate, motivate, and help people reach their goals. There are absolutely no negatives to adding a weight lifting regimen to your daily/weekly routines.