Strength training program for women: 5 sessions to build muscle

Your women's workout plan at a glance

This workout plan for women hits every major muscle group across the week, without skipping a single one.

Session 1: lower body, legs and glutes

Objective: stronger legs and glutes. We start with the lower body. It's your base, the part that carries you every day. 

The squat

• The squat works your quads and glutes through a controlled knee bend.
• Start with just your bodyweight, keep your chest up and your weight in your heels, and master the movement before you add load.
• Do 3 sets of 12.

The forward lunge

• The forward lunge challenges your legs, your glutes, and your balance, one leg at a time.
• Step forward with control and focus on clean reps rather than speed.
• Aim for 3 sets of 10 per leg.

The hip thrust

• The hip thrust targets your glutes precisely by driving your hips up toward the ceiling.
• It's a key muscle, and one that often gets overlooked.
• Do 3 sets of 12.

Session 2: back and biceps

Objective: better posture and more pulling strength. This session strengthens the whole back of your upper body. Want to go further? Take a look at our best exercises for your back. We tackle these strength sessions one muscle at a time.

The lat pulldown

• The lat pulldown widens your back by pulling a bar down toward your chest.
• It's one of the most reassuring moves to start with.
• Do 3 sets of 12.

The dumbbell row

• The dumbbell row targets your mid-back and engages your core, one arm at a time.
• The muscle work is intense but stays controlled.
• Aim for 3 sets of 10 per arm.

The biceps curl

• The biceps curl bends the elbow to strengthen your biceps with a dumbbell in each hand.
• Simple, and it works.
• Do 3 sets of 12.

Session 3: chest, shoulders and triceps

Objective: strengthen every pushing movement in your upper body. Here we focus on the chest, shoulders, and triceps. A quick reminder: lifting heavier doesn't automatically make you "bulk up", it builds strength. A little equipment, a dumbbell, and a gym are all you need for this workout.

The bench press

• The bench press drives a barbell upward and works your whole chest while you lie back.
• It's a pillar of upper-body training.
• Do 3 sets of 10.

The overhead press

• The overhead press targets your shoulders with a vertical push above your head, dumbbell in hand.
• Keep your back straight.
• Aim for 3 sets of 12.

The triceps extension

• The extension works the back of your arm, the triceps, by straightening the elbow.
• It's a muscle that shows up in almost every other exercise.
• Do 3 sets of 12.

Session 4: abs and core

Objective: a stable core, a solid back, and better force transfer. A strong centre protects your back and makes every other lift feel steadier.

The plank

• The plank is full-body bracing: you hold your core still, propped on your forearms. 
• t's the foundation of this workout.
• Do 3 sets of 40 seconds.

Mountain climbers

• Mountain climbers add some drive to your core, with a bit of light cardio, using just your bodyweight.
• Chase the rhythm without ever forcing it.
• Aim for 3 sets of 30 seconds.

Leg raises

• Leg raises target your lower abs as you lift straight legs upward.
• Control the way down to really feel the muscle.
• Do 3 sets of 15.

Session 5: full-body to tie it all together

Objective: link the whole week in one complete session. This full-body session brings the entire body together to build muscle and tone all over. Add some cardio-strength work with our rowing machine exercises.

The deadlift

• The deadlift is a compound movement that fires up your entire posterior chain and builds muscle.
• Back straight, load under control.
• Do 3 sets of 10.

The goblet squat

• The goblet squat works your legs and core with a dumbbell held in front of your chest.
• Ideal for building strength gently.
• Aim for 3 sets of 12.

The dumbbell press

• The dumbbell press pushes two weights upward to tone your whole upper body.
• A good final move to close out the week.
• Do 3 sets of 12.