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Strength training tips for women

Writer's picture: PS Mazumder, CPTPS Mazumder, CPT

Updated: Oct 2, 2019


Woman setting up for deadlift
Barbell Deadlift


One of the biggest myths about strength training or weight training for women is that it will cause women to “get bulky” or “get big”. This is just an uninformed notion. Similarly, a lot of women try to do their version of strength training by lifting 2 kilos dumbbells every day and don’t see any changes in their body or in strength.

Below I share some basic tips that worked well with my women clients over the years to build muscle, strength and shredding fat.


1. Do strength training 4-5/weeks

The most important element of strength training is how often you train or training frequency. To get best results, you should aim to do strength training 4 to 5 times a week. If it’s possible, keep a journal to record your exercises, number of sets or weights you lift and to track your progress.

2. Choose the right weight

Most people like to use a weight with which they can comfortably do 3-4 sets without seriously challenging themselves. The optimal weight for any exercise for strength is to choose a weight which you can do 12-15 reps max maintaining perfect form, and not a single rep more. You should increase the weight if you are able to hit those reps and still feel you can do more. Likewise, reduce your weight if you struggle to lift more or your form deteriorates. Rest adequately (I like to rest 40-60 seconds between exercises or sets).

3. Lift heavy

To stimulate the growth or development of your muscles, you need to get out of your comfort zone and challenge your muscles. If you are not lifting enough to challenge yourself physiologically, it’s hard to see changes in your body. The main challenge here is to embrace the truth that you can lift more than your mind tells you can. Once you change the way you think, you are ready to you will be able to make more progress and get stronger.

4. Always train the bigger muscles first

There are many ways to train to get stronger. Ideally, you should train your larger muscle groups first. The compound exercises like squat, deadlift, bench press, pull ups and overhead press etc., required the larger muscle groups. They also burn more calories, yet you’ll have enough energy to perform the smaller muscle group training in the end of your workout.

Here are some sample strength building exercises that you should add in your routine:

  • Weighted squats: Large muscle group. Builds lower body strength, primarily works your quads and glutes.

  • Overhead dumbbell shoulder press: Large muscle group. Builds upper body strength, works on your shoulder muscles.

  • Dumbbell deadlift: Large muscle group. Builds total body strength, primarily works on your lower back, glutes and hamstrings.

  • Incline bench dumbbell chest press: Large muscle group. Builds upper body strength targeting your chest muscles.

  • Bicep curl: Smaller muscle group. Builds biceps muscle strength.

  • Lying triceps extension: Smaller muscle group. Builds triceps muscle strength.

If you want any help to get started with a strength training routine, get in touch! I offer both online and in person guidance.

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