Women’s Fitness Trainer: 6 Week Women's Workout for Strength

This 6 week women's fitness trainer was designed to help you build strength. Give this 3 day weekly workout protocol a shot & accomplish all of your goals!

Workout Summary

Increase Strength
Full Body
Beginner
6 weeks
3
45-60 minutes
Barbell, Bodyweight, Dumbbells, Machines, Other
Female
download pdfDownload Workout

Workout Description

In these modern times the term strength has become synonymous with women.

More women are enthusiastically stepping into the resistance training realm whether it is power lifting, cross-training, or any other weight training practice.

But strength training should be universal. Woman or man; it’s far better to have a higher level of strength than the average Jane for the advantage of functioning in the real world.

For those newbies out there: No, as a woman you won’t get "too big" or "manly". Since women have a fraction of the testosterone as men (1/10th to be exact) your potential to pump up to crazy proportions is limited.

With that said it would behoove anyone to partake in a strength training workout routine.

For women in particular, strength training can lead to more confidence, a slenderer physique, and an overall healthier lifestyle.

Below is a six week strength training program for women designed to increase strength and muscle tone, while also keeping you slim and shapely.

The 6 Week Women's Workout for Strength

Perform the following training plan once per week on nonconsecutive days.

Each day will be followed with a rest day for either a Monday, Wednesday, Friday schedule or a Tuesday, Thursday, Saturday schedule.

On rest days feel free to partake in active rest such as moderate cardio or other recreational activities.

Women's Strength Workout Day 1

Exercise Warm Up Sets Working Sets
1a. Incline Bench Dumbbell Press 1 x 12 3 x 8-12
1b. Dumbbell Row 1 x 12 3 x 8-12
2a. Standing Dumbbell Press 1 x 12 3 x 8-12
2b. Dumbbell Upright Row 1 x 12 3 x 8-12
3a. Dumbbell Lunge 1 x 12 3 x 8-12
3b. Dumbbell Stiff Leg Deadlift 1 x 12 3 x 8-12
4a. Single Leg Calf Raise - 3 x 8-12
4b. Goblet Squat - 3 x 8-12
5a. Lying Leg Lift - 3 x 20
5b. Ab Crunch - 3 x 20

Women's Strength Workout Day 2

Exercise Warm Up Sets Working Sets
1a. Box Jump 1 x 12 3 x 10
1b. Reverse Dumbbell Lunge 1 x 12 3 x 10
2a. Push Up 1 x 12 3 x failure
2b. Band Assisted Pull Up 1 x 12 3 x failure
3a. Dumbbell Side Lateral Raise - 3 x 10-15
3b. Bent Over Rear Delt Fly - 3 x 10-15
4a. Dumbbell Curl - 3 x 10-15
4b. Overhead Dumbbell Tricep Extension - 3x 10-15
5a. Bicycle Crunch - 3 x 20
5b. Hanging Leg Raise - 3 x 20

Women's Strength Workout Day 3

Exercise Warm Up Sets Working Sets
1a. Dumbbell Bench Press 2 x 12 3 x 6-12
1b. Deadlift 2 x 12 3 x 6-12
2a. Squat 2 x 12 3 x 6-12
2b. Leg Curl 2 x 12 3 x 6-12
3a. Barbell Upright Row - 3 x 10-15
3b. One Arm Dumbbell Press - 3 x 10-15
4a. Squat Jump - 3 x 10
4b. Lateral Lunge - 3 x 10
5a. Ab Crunch - 3 x 20
5b. Plank - 3 x 20 Secs

The letters "a" and "b" represent a superset. Perform each exercise for the prescribed number of reps without rest in between exercises.

Rest for 60 seconds after each superset.

4 Comments+ Post Comment

No Profile Pic
Posted Sun, 07/15/2018 - 22:37
Verna

Hi, I wanted to know if the superset would make it 4 sets of the exercise or if it’s considered 1 of the 3? Thanks for clarifying

JoshEngland's picture
Posted Mon, 07/16/2018 - 10:12
JoshEngland

Hi Verna,

It should be 4 total sets. The first set is a warm up and the next 3 are your working sets.

Hope this helps!

No Profile Pic
Posted Sun, 05/20/2018 - 15:10
Julie

Will this routine help burn fat as well? Especially if I do cardio on my non weightlifting days.

JoshEngland's picture
Posted Tue, 05/29/2018 - 12:02
JoshEngland

Hi Julie,

Yes, this program can be used to help aid in fat loss as well.

Hope this helps!