Tailored workout plans for women at every fitness level to build strength and confidence.

Strength Training for Women
Workout Plans for Every Fitness Level

Customized workout plans for women at every fitness level to build strength and confidence.

Beginner Strength Training

Start your fitness journey with our beginner-friendly strength training plans designed for women.

Intermediate Strength Training

Progress your lifting skills with our tailored intermediate strength training programs for women.

Advanced Strength Training

Challenge yourself with advanced strength training routines designed to maximize your performance.

Find the Right Strength Plan for Your Journey

Strength training isn’t one-size-fits-all—and it shouldn’t be. Whether you’re just getting started, returning after a break, or ready to level up your lifts, the right workout plan can make all the difference in building strength, avoiding injury, and staying motivated.

This guide breaks down tailored strength training routines for women at every stage: beginner, intermediate, and advanced. No matter where you're starting from, you'll find a plan that meets you where you are—and helps you grow stronger, more confident, and more capable with every rep.

Let’s build a routine that works for you. Your journey starts here.

Why Tailored Training Plans Matter

Strength training is most effective when it's aligned with your current fitness level. Trying to jump into advanced routines too soon can lead to frustration, fatigue, and even injury. On the flip side, sticking with a beginner plan for too long can slow your progress and dampen your motivation.

Here’s why a customized routine matters:

Matches your body's current capacity: You’ll avoid overtraining and reduce risk of injury.
Builds confidence step by step: Achievable challenges keep you motivated.
Encourages progression: Structured programs let you track improvements in strength, form, and endurance.
Maximizes results: A routine that fits your level ensures you’re training smarter, not just harder.

How to Know Your Fitness Level (Beginner, Intermediate, Advanced)

Not sure where you fit on the fitness spectrum? Here’s a quick guide to help you determine your current level so you can follow the most effective plan for your goals.

Beginner:

New to resistance training or returning after a long break
Still learning basic movement patterns (e.g., squats, rows, presses)
Focus is on mastering form and consistency

Intermediate:

6+ months of regular strength training
Comfortable with dumbbells, machines, and possibly barbell lifts
Starting to apply progressive overload and track performance

Advanced:

1+ year of consistent, structured strength training
Confident with heavy compound lifts (e.g., deadlifts, bench press, squats)
Understands programming splits, recovery, and deloading strategies

Tip: No matter your level, good form and proper recovery are non-negotiable.

Beginner Strength Training Plan (3 Days/Week)

Goal: Build foundational strength, confidence, and consistency

As a beginner, your focus should be on learning key movement patterns and building full-body strength using bodyweight and light resistance. A 3-day full-body routine gives you enough frequency to see progress while allowing time to recover.

What to Focus On:

Bodyweight movements and light dumbbells
Mastering form and building a routine habit
Full-body workouts with functional movements

Sample Weekly Plan:

Day 1 – Lower Body

Bodyweight Squats – 3 sets of 12
Glute Bridges – 3 sets of 12
Dumbbell Lunges – 2 sets of 10 per leg
Calf Raises – 3 sets of 15

Day 2 – Upper Body

Dumbbell Shoulder Press – 3 sets of 10
Bent-over Dumbbell Rows – 3 sets of 10
Incline Push-ups – 3 sets of 8–10
Bicep Curls – 2 sets of 12

Day 3 – Full Body & Core

Goblet Squats – 3 sets of 10
Romanian Deadlifts – 3 sets of 10
Planks – 3 rounds of 20–30 sec
Bird-Dogs – 2 sets of 10 per side

Not 100% sure how an exercise works? A quick YouTube search will show you great demos from (certified) trainers—easy to follow and super helpful.

Download the Beginners Plan

Intermediate Strength Training Plan (3–4 Days/Week)

Goal: Build muscle, improve form, and start progressive overload

As you become more comfortable with strength training, it’s time to challenge your body with heavier loads, more volume, and structured movement splits. Intermediate routines typically introduce barbells and emphasize progression.

What to Focus On:

Compound lifts with moderate weights
Structured training splits (e.g., upper/lower, push/pull)
Volume training and consistent progression

Sample Workout Split:

Day 1 – Lower Body

Barbell Squats – 3 sets of 8
Romanian Deadlifts – 3 sets of 10
Step-ups – 3 sets of 10 per leg

Day 2 – Upper Body Push

Dumbbell Bench Press – 3 sets of 10
Overhead Press – 3 sets of 8
Dumbbell Lateral Raises – 2 sets of 15

Day 3 – Upper Body Pull

Dumbbell Rows – 3 sets of 10
Assisted Pull-ups or Lat Pulldown – 3 sets of 8
Face Pulls – 2 sets of 15

Optional Day 4 – Full Body or Conditioning

Kettlebell Swings – 3 sets of 15
TRX Rows – 3 sets of 12
Core Circuit – 3 rounds

Download the Intermediate Plan

Advanced Strength Training Plan (4–5 Days/Week)

Goal: Optimize muscle growth, strength, and physique development

Advanced lifters thrive on structure, intensity, and performance-based goals. These plans often involve heavy compound movements, advanced techniques, and periodization to prevent plateaus.

What to Focus On:

Heavy barbell lifts and advanced hypertrophy techniques
Periodized training with progressive overload and deload weeks
Specific performance or physique goals (e.g., chin-ups, deadlift PR)

Sample Training Splits:

Push/Pull/Legs

Push: Bench Press, Overhead Press, Dips
Pull: Deadlifts, Barbell Rows, Chin-ups
Legs: Squats, Hip Thrusts, Hamstring Curls

Upper/Lower + Accessory Days

Upper: Presses, Rows, Arm Work
Lower: Squats, Deadlifts, Lunges
Accessory: Mobility, Core, Conditioning

Powerbuilding Split

Combines strength (low reps) with hypertrophy (moderate reps)
Emphasis on performance and muscle growth

Download the Advanced Plan

How to Progress Safely Between Levels

Progress is the goal—but it needs to be strategic. Here’s how to move up without burnout or injury:

Signs You’re Ready to Level Up:

You consistently complete your current workouts without struggle
You feel mentally ready for a new challenge
Progress has plateaued with your current plan

How to Progress:

Gradually increase weight, reps, or sets
Improve time under tension (e.g., slower tempo)
Reduce rest time to increase difficulty

Don’t Forget:

Build in recovery weeks every 6–8 weeks
Track your workouts to monitor progress
Listen to your body—soreness is normal, pain is not

Common Mistakes to Avoid

Even with the best plan, certain pitfalls can stall your progress or even lead to injury. Avoid these common traps:

Jumping into advanced routines too soon
Neglecting warm-ups and mobility work
Skipping rest days or training through pain
Focusing too much on comparison over progress
Ignoring form to chase heavier weights

Remember: consistency beats intensity in the long run.

Tips to Stay Motivated on Your Strength Journey

Progress in strength training doesn’t happen overnight. Staying motivated takes mindset, strategy, and community. Here’s what helps:

Set goals you can measure (e.g., 5 unassisted push-ups, increase squat weight)
Celebrate small wins like better form, more energy, or improved posture
Find support—whether that’s a lifting buddy, online group, or fitness coach
Track your journey visually with progress pics or journaling

Strength isn’t just a goal—it’s a lifestyle you grow into.

Connect With Your Fitness Journey

Get in touch for personalized strength training support and guidance.