3 Effective Strength Training Programs for Women

These strength training programs for women will get you stronger in no time. I think it’s important to have variation in your programs so that your workout keeps you interested.

Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!

Girls and guys alike, monotony ain't fun. So mix it up, and be playful with your workouts. At least, that's what I do. If it isn't fun, you just won't stick to it.

Also, if you can workout wherever you have the equipment. These 3 programs for free-weights, bodyweight exercises, and kettlebells will give you the variation to build functional strength wherever and whenever you want!

Awesome strength training programs for women!


Basic Free-Weight Program

Mon. Wed. Fri.
Barbell Squat Barbell Squat Barbell Squat
Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Bench Press
Bent over Dumbbell Row Barbell Deadlift Bent over Dumbbell Row
Chin-up Pull-up Chin-up

To Download a PDF of this program, simply right-click here and then click 'Save As'.

Womens strength training should make you balance, work both sides of your body independently, and hit those places where you are weakest. A great one of the ‘Big 3’ strength training programs for women.

Bodyweight Exercise Program

Mon. Wed. Fri.
Pistols (1 leg squats) Jump Squats Pistols (1 leg squats)
Plyometric Pushups Plyometric Pushups Plyometric Pushups
Chin-ups Pull-ups Chin-ups
Crunches Crunches

To Download the bodyweight exercise program, simply right-click here and then click 'Save As'.

A bodyweight exercise program can be almost as good as one with free weights. You can do these workouts almost anywhere and develop a lot of strength since they are very intense.

The plyometric pushups are (pushups where you push yourself into the air) can be particularly brutal. Perform the exercises at the most intense level you can. Safely, of course ;-)

Kettlebell Program

Mon. Wed. Fri.
Kettlebell Swings Kettlebell Swings Kettlebell Swings
Kettlebell Press Kettlebell Clean Kettlebell Press
Kettlebell Turkish Get-up Kettlebell Turkish Get-up Kettlebell Turkish Get-up

To Download the Kettlebell Program, simply right-click here and click 'Save As'.

Kettlebells are an awesome way to get in shape as well. They require that you balance as well as manipulate a lot of weight in new ways.

Also, the swings are excellent for endurance work if you don’t have the equipment or space to go running. They will work your legs like few things can and put much less strain on the knees than running.

As always, use good technique when you work out. Weight lifting doesn’t cause injuries, people who are stupid enough to workout with bad technique and too much weight cause injuries.

When you start one of these strength training programs for women, progressively increase the weight you're working with. When your program becomes something you can do easily, make it more intense. Otherwise you aren’t building more strength.

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

• Click HERE to get more info about strength training programs for women!


• Click HERE to go back to the HOME-PAGE and get more info about strength training!

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