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

Brad Borland
Written By: Brad Borland
December 19th, 2017
Updated: July 18th, 2018
199.3K Reads
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
  • Main Goal
    Increase Strength
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Machines, Other
  • Target Gender Female
  • Recommended Supps
  • Workout PDF Download 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.

Posted on: Thu, 04/13/2023 - 10:47

Hey Roger! Firstly, I don't have anything to "hang" from to do leg raises or pull-ups. I have lots of resistance bands (10-50 lb) and vertical mounts for them from floor to ceiling if that is helpful for the back work.

Secondly, I also can't do anything that is impactful (almost zero L5 disc left).

Suggested alternatives?

M&S Team Badge
Posted on: Wed, 04/26/2023 - 21:26

Hi, Sarah. Ooh. L5, yeah, hanging is a no go. Try lying leg raises on the floor so your entire upper body and hips are on the floor. If you do them slowly, then you might be able to train the abs without affecting the back. You can also do them with legs bent. If that is a problem as well, then you can do seated knee tucks. If you can't do those either, see a doctor about it. Good luck!

Jo Wilson
Posted on: Fri, 01/07/2022 - 11:32

Hi. I need to be able to lift 50 pounds as a requirement for my vet tech program. Right now I struggle with 20. Can you give me an idea of how I can get to 50 over 12 or 18 weeks. PS I’m 68 years old but raring to go. Thank you.

M&S Team Badge
Posted on: Tue, 01/11/2022 - 18:58

Hi, Jo! Love that you're ready to make it happen. How are you supposed to lift the 50 pounds? Is it simply picking it up to carry it? If so, then this program would be a great tool for you to make progress.

Shaymaa Gamal
Posted on: Mon, 12/13/2021 - 17:08

Is this plan is for gaining strengh only or for toning and muscle gaining also????

M&S Team Badge
Posted on: Thu, 12/16/2021 - 15:32

Hi, Shaymaa. Strength is the priority with this program, but you may notice an increase in muscle size as well.

Shaymaa Gamal
Posted on: Thu, 12/16/2021 - 17:49

What is the diffrence between the two kinds of worouts the strengh workout and gaining muscle , they both seem the same for me???

M&S Team Badge
Posted on: Fri, 12/17/2021 - 15:41

The rep ranges are different. Workouts with lower rep ranges should be performed with heavier weight. The higher rep ranges should call for less weight.

Posted on: Wed, 12/04/2019 - 04:03

Hello TJ,

About lateral lunge, is the main idea to do first the other leg X 10 and then change to the other leg = 20 repetitions or only 10 togerther. Thank you :)

Posted on: Fri, 06/07/2019 - 11:47

Can someone help me make sure I'm doing the right routine? For example, should workout 1 be:
1a, 1b, 60 sec rest, 2a, 2b, 60 sec rest, 3a, 3b, 60 sec rest.... all the way through and then repeat that whole thing 3 times?
Or is it:
1a, 1b, 60 sec rest, 1a, 1b 60 sec rest, 1a 1b, 60 sec rest... going through each number 3 times before moving to number 2 and so on?
Thanks! This looks like a great workout :)

M&S Team Badge
Posted on: Fri, 06/07/2019 - 13:52

Hi TJ,

Your second example is correct.

Posted on: Sun, 03/17/2019 - 20:46

Is there any guideline as to when and how much I should be increasing weights? Is it every week and by how much?

M&S Team Badge
Posted on: Mon, 03/18/2019 - 09:25

Hi Britt,

You can do every week. Personally, I'd recommend increasing the weight whenever capable of doing so. So long as you are increasing the weight used, you will see progress regardless of frequency.

Posted on: Thu, 02/28/2019 - 10:01

Suggestions for people who can't yet do the hanging leg raise and who shouldn't do the box jump?

M&S Team Badge
Posted on: Fri, 03/01/2019 - 11:55

Hi Lizzy,

I'd recommend knee raises if capable. As for the box jumps, step ups should work nicely.

Hope this helps!

Posted on: Mon, 10/15/2018 - 08:28

Hi! So I'm about to start the gym and I wanted a strength routine, this one seems great. I wanted to know if this will help to get a toned defined look to the body? I'm currently skinny fat and I can't wait to get into shape. Thanks a million!

M&S Team Badge
Posted on: Mon, 10/15/2018 - 14:08

Hi Elisa,

This program is perfect for someone with those goals.

Hope this helps!

Posted on: Sun, 07/15/2018 - 22:37

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

M&S Team Badge
Posted on: Mon, 07/16/2018 - 10:12

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!

M&S Team Badge
Posted on: Tue, 05/28/2019 - 15:13

Hi Natalie,

For this particular program, just the exercises listed.

Natalie Zigweid
Posted on: Sun, 05/19/2019 - 23:32

Hi I was wondering if each exercise gets a warm-up set or just the ones marked? And then after the warmup exercises go back to the beginning and do 3 sets of all exercises? Or is it 4 sets of everything? Sorry I'm new to this!

Posted on: Sun, 05/20/2018 - 15:10

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

M&S Team Badge
Posted on: Tue, 05/29/2018 - 12:02

Hi Julie,

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

Hope this helps!

Mr. A
Posted on: Thu, 11/22/2018 - 03:26

Still working with this routine????