11 Beginner Strength Training Tips for Women

11 Beginner Strength Training Tips for Women Image

I don’t devote many articles to beginner strength trainees, and this is a mistake on my part. To make up for my lack of beginner trainee information, this article is devoted to women who are just starting out strength training or want to get serious about it. (UPDATE — be sure to check out The Women’s Beginner Strength Training Guide to Lift Like a Girl & Look Absolutely Awesome for everything you need to start working out properly and achieve amazing results).

Please note that “beginner strength trainees” can also include those who have worked out with machines or even with free weights. A beginner is someone who hasn’t learned proper technique or trained consistently with a few simple, but basic barbell and bodyweight exercises.

Even if you’ve been going to the gym for years and doing triceps kick-backs, Smith machine lunges, and used many exercise machines, you’re still a beginner. As another example, if you can’t properly perform (or aren’t sure if you’re properly performing) lifts such as squats, deadlifts, push-ups, inverted rows, vertical and horizontal presses, lunges, chin-ups, and other basic compound movements, then this beginner information is for you.

If you’re an experienced female trainee (or a man), I hope you’ll benefit from this article. If nothing else, I ask that you please pass it along to women who could benefit from the information.

Now let’s get into the 11 Beginner Strength Training Tips for Women.

1. Learn Proper Form

This is crucial; you need to devote some time to learning proper exercise form from the very beginning. It’s much easier to learn proper form initially than to develop poor habits and try to break them later.

I highly suggest working with a knowledgeable strength coach or learning from reputable demonstration videos. For this reason I included instructional videos in Beautiful Badass because it’s important to use proper form if you want to get the best results possible and train safely short- and long-term.

As an example, if you perform a squat improperly by only doing a quarter-squat with the weight primarily on your toes for instance, you will not get the full effects this exercise has to offer, and you risk injury. By learning proper form (squatting to or below parallel, keeping the weight centered on your feet, pushing out your knees, etc) you’ll also work your glutes, hamstrings, and other muscles you wouldn’t have otherwise with the quarter-squat variation, and you’ll also be performing the movement in a much safer manner.

2. Stick to the Basics

If you’re just getting into strength training (or finally getting serious about it) you will be better off sticking with a few exercises for the first few months. Why? Think about it this way – what would be easier for you to memorize in the shortest amount of time: 7 different riddles or 20? Obviously the fewer would be easier and quicker to memorize.

It’s the same with your body when you just start lifting weights. Your body will remember/memorize a few movements much more quickly.

Do yourself a favor and master the technique and improve your strength on a few basic exercises. Some favorites for beginner female strength trainees are as follows:

  • Squat (or squat variation)
  • Deadlift (or deadlift variation)
  • Reverse lunge
  • Glute bridge
  • Push-up (or a similar horizontal press)
  • Inverted row (or a similar horizontal pull)
  • Chin-up
  • Overhead press (if mobility allows)
  • Plank

That is a total of 9 exercises. You could simplify that list even more by removing the lunge, glute bridge, and plank and focusing on just 6 exercises.

Don’t be fooled into thinking you need a ton of different exercises to “keep your body guessing”, to “shock your muscles”, or that you must work every muscle individually with isolation exercises. In the beginning you should focus on a few basic compound exercises (primarily barbell and bodyweight exercises), master your form, and get stronger (more on this point in a minute).

3. Use Acceptable Alternatives

You may have mobility issues that don’t allow you to safely and properly perform certain exercises, or you may not have the equipment available to perform the recommended exercises. Either way, you should use appropriate exercise substitutions. In fact, you can find many of my favorite exercises and variations in the free tutorial Train to be Awesome.

For example, I’ve heard numerous women say they can’t perform a barbell back squat because they have bad knees, or for some other reason. The majority of the time these women aren’t properly performing a back squat (see the quarter-squat example mentioned in number one) but this can be corrected by learning proper technique. However, some people genuinely have trouble performing a back squat and think squatting on a Smith machine is a good alternative.

I understand the logic, but a Smith machine squat is not an acceptable alternative to a traditional back squat. Instead a more appropriate substitution would be a goblet squat or a front squat.

As another example, if you don’t have the mobility to deadlift a straight bar off the floor, you shouldn’t dismiss deadlifting all together. You could try trap bar deadlifts, rack pulls, or even single leg deadlift variations.

Not everyone has the ability to perform some of the most basic barbell lifts, and that’s why I included a list of acceptable substitutions in Beautiful Badass.

4. Focus on Getting Stronger

Dang near everyone should focus on getting stronger no matter what their primary goal. It’s especially important for beginners because they need to develop a base level of strength.

Focusing on building strength is the best way for a beginner to get results, and it’s highly motivating and a great way to love your workouts. Beginners make fast initial strength improvements due primarily to neural adaptations. It’s not uncommon for someone to be able to add weight to the bar for weeks in a row when they just start lifting weights. These strength gains aren’t a result of increased muscle, but from the nervous system. Getting stronger week after week is very motivating because you experience positive progress.

Another reason to focus on getting stronger is because beginners lack the necessary strength to make some popular boot-camp or circuit type workouts productive. A beginner is better off keeping the reps fairly low so they can use as much weight as possible. Many boot-camp workouts call for high reps and multiple exercises performed one right after the other with minimal rest.

A beginner with little strength won’t be able to use an appreciable weight for sets of 10 plus reps, and so the impact won’t be nearly as effective as using a heavier weight for sets of 4-7 reps.

As an example, if a woman who can deadlift 95 pounds for 5 reps was to perform a circuit-type workout that called for 12 or more reps, the weight she would use for the high reps would be so low that is wouldn’t elicit a strength response or even challenge her to an appreciable degree.

Here’s a visual to make sense of that scenario:

This would be a more appropriate deadlift workout for a beginner, assuming her work weight is 95 pounds for 5 reps.

95 x 5 x 5 (95 pounds, 5 sets, 5 reps each set)

Total work load: 2,375 pounds (95 pounds x 5 reps = 475 pounds. 475 pounds x 5 sets = 2,375)

Here is the work load if a beginner performed higher rep sets, assuming a work weight of approximately 60 pounds for 12 reps.

60 x 3 x 12 (60 pounds, 3 sets, 12 reps each set)

Total work load: 2,160 pounds (60 pounds x 12 reps = 720 pounds. 720 pounds x 3 sets = 2,160)

That’s a difference of 215 pounds.

The beginner would have a higher work load with the lower rep workout (5×5). In addition, lower rep sets are better for beginners because they are more likely to maintain proper form on each rep. When a beginner performs higher rep sets, their form is more likely to break down as the set goes on because the smaller, weaker muscles fatigue before the larger muscles.

5. Know that You will NOT get “Big ‘n Bulky”

I’m sick and tired of telling women that lifting weights won’t make them “big ‘n bulky”, but it’s necessary because that myth is still thriving. I’ll keep this point short and simple – excess body fat is what makes women appear “bulky”, not having muscle. (Obvious exceptions are women who use anabolic steroids).

Strength training will allow you to build muscle, increase your metabolism, burn body fat, and ultimately help you achieve the lean and “toned” appearance you desire. (Suggested reading — Stop Weighing on the Scale).

Tell you what, if you start strength training per the recommendations in this article and end up all “big ‘n bulky” despite having a healthy level of body fat, give me a call and we’ll meet up so you can scissor kick me to the head. That’s how confident I am you won’t bulk up into a she-man.

6. Be Consistent and Don’t Give Up

We want results, and we wanted them yesterday. Our culture is all about obtaining instant gratification; believe me, I am no different. For example, it has been my goal to achieve a triple bodyweight deadlift for years now. That is a goal I have had for years and still haven’t reached it.

Granted, I have set smaller and more quickly achievable goals along the way, but the point is that you must be consistent and keep working toward your goal, and celebrate the smaller ones you achieve along the way.

Don’t expect to start strength training today and witness results overnight. However, most women who just start strength training notice some changes the first week. They feel better, have more energy, build confidence, and get more motivated to keep training.

Don’t start strength training for one or two months and then stop. Make this a lifetime habit.

7. Set Motivating Goals

The goal of spending an hour on the elliptical machine three to four times per week is not motivating, and it’s one of the reasons why long duration cardio is inferior to strength training when it comes to building a stronger, better looking and healthier body.

Maybe you currently can’t perform 10 push-ups or deadlift more than 100 pounds. Set motivating, performance oriented goals like “perform 15 push-ups” or “deadlift 1.5 times my bodyweight”.

Even if you just want to lose body fat and look better in your clothes, I highly recommend setting performance goals. By setting performance goals – like performing 10 push-ups, 5 chin-ups, deadlifting 1.5x your bodyweight, etc – you will be more motivated to train consistently. It may sound odd, but all of my clients with the primary goal of losing body fat focus solely on getting stronger and improving their performance in the gym.

They have more fun, enjoy training, increase their confidence, and within a short period of time realize their clothes are too big and they love the way they look.

If you want to be motivated to train week after week and month after month, set positive training goals.

8. Don’t be Intimidated

I receive numerous emails from women who ask how I first mustered up the courage to lift weights in a gym filled with men. Personally, I never had this problem, but I’ve helped others who have.

Please, don’t be intimidated to go in the weight room. You don’t have to be squatting double bodyweight or be able to perform 10 chin-ups to deserve to be in there. All that matters is that you do your very best and you get in there consistently.

My advice on this topic? Just suck it up and get in there. Focus on what you’re there to accomplish and nothing else. Before you know it, you’ll feel at home in the weight room.

9. Follow a Beginner Training Program

If you’re a beginner, you need to train like a beginner – this will be the simplest and quickest way to get results. Don’t make the mistake of following a training program for an intermediate or advanced lifter. While it may sound like a great idea, I can promise that you’ll get far better results by following an appropriate training program.

Because of this fact, I recommend the Beginner Training Program in Beautiful Badass or another tried and true beginner program, such as Mark Rippetoe’s Starting Strength.

Don’t make the mistake of thinking you’ll achieve faster/better results with some advanced or technical training program.

10. Be Excited!

You hear it from strength coaches and experienced strength training individuals; everyone would like to go back to the beginner stages because that is the time to make the best and fastest progress. Hell, I wish I could be a beginner again and use the knowledge I now possess because my results would’ve been awesome!

As an example, I worked with a male client recently who consistently “worked out” but had never done basic barbell lifts like squats, deadlifts, overhead presses, and rows. After only a few short weeks of following a beginner program, he was squatting over 200 pounds and deadlift over 300 for reps.

Maybe you can’t perform a chin-up or squat more than an empty bar, but you will experience tremendous progress in the beginning as long as you follow the information in this article. In just a matter of weeks you’ll be amazed as the progress you achieve.

11) Start Today

Don’t say, “I’ll start tomorrow” or “the New Year”. You need to take action today. What does your first step need to be? Perhaps you should find a local strength coach who can teach you proper exercise technique. Maybe you need to get a great training program. Or perhaps you just need to get in the gym.

Whatever first step you need to take, do it today.

Don’t forget to grab the free Beautiful Badass Mini Course. You’ll also receive insider-only information for building a better body. Sign up below.


Never Miss a Thing!

Sign up to get email updates, insider-only information, and a free gift because you're awesome.
  • “I freaking LOVE this info! I'm determined to be a Beautiful Badass!” -Tina V
  • http://thewellnesschick.blogspot.com/ Ann Olson

    Love, love, love this article. Especially the “bulking” bit — so many people think they have a lot of muscle when in fact it's just extra body fat.

  • http://GordonWatts.com Gordon

    The Push-up (or a similar horizontal press) is an acceptable alternative to the bench press (or perhaps another way of saying 'bench press variations'?), and while I'm not the biggest fan of BP, nonetheless it is (in my mind) one of the 6 basic exercises, the others being the 3 classic powerlifts, 4-standing presses, 5-rows, and 6-pullups (or chin ups).

  • Slavka

    Great article, Nia. There is one thing that puzzles me – focus on getting stronger as well as proper form, especially if you are a beginner? Is it possible to learn a proper form whilst challenging a heavy weight?

    Looking forward to hearing your thoughts on this.

  • http://www.beautifulbadass.com Nia Shanks

    Thanks, Ann!

  • http://www.beautifulbadass.com Nia Shanks

    “Heavy” in this sense is relative. For example, someone may only be able to use a standard 45 pound barbell to perform 5 reps on the barbell back squat. If they can use proper form and be challenged with the weight, then the 45 pounds in this instance is “heavy” compared to using only 25 pounds or so for a higher rep set (10+ reps).

    Does that make sense?

  • http://Jillmaxwellfitness.wordpress.com Jill

    Nia, this is a great article! I love how you clarify what a beginner is. It is humbling for me to feel like a beginner, even with my MS in ex phys, and 10+ years in the fitness industry, but it's true with regard to the barbell exercises. They didn't teach this part in school ; ) Starting Strength has been a great resource for me over the past months as I get more experience, plus all of the great bloggers like yourself out there. Thanks for what you do!

  • http://www.beautifulbadass.com Nia Shanks

    Thanks, Jill! I appreciate the kind words. :)

  • Maria


    They can scissor kick you in the head. lol.lol….you are funny…lol.lol…Thanks for all the great info.


  • Angela Whyrick

    I agree with so much of your advice, and keeping it basic is what has always worked so well for me. It is encouraging to know that these basic concepts are used by other trainers, as well. Getting ready to start my business very soon, and love to read articles such as this along the way. Thank you, and best of luck!

  • http://www.beautifulbadass.com Nia Shanks

    Thank you, everyone, for the comments and feedback! I appreciate it!

    • Insanity Nutrition

      Is it okay for women to take supplements like men do? I’m just wondering since men usually do that. they say it’s helpful when you have strength training.

  • Lulu

    How do I know how much to start off at deadlifting? This is one exercise that intimidates me a little. I goblet squat 45lbs and reverse lunge 40lbs. I weigh 104lbs. Help!

  • http://GordonWayneWatts.com Gordon Wayne Watts

    Lulu, you asked: “How do I know how much to start off at deadlifting?”

    Well, I am only a guest here, and would be reluctant to answer, out of courteous respect for Nia, the owner of her namesake blog.

    However, I see neither she nor anyone else has uttered a peep since you posted, so I will offer my experience & a guess based on it (with the caveat that what works for one might not work for another).

    I'm in a similar situation as you: I only weight about 16-lbs more, and when I began lifting weights about a year ago after a 25-year layoff, I had 2 other disadvantages: I am an old guy (45), and I am almost 5'10″, which makes it harder to deadlift, due to the distance I must pull.

    But, in my case, I lifter 3 reps of 205-lbs, using weights which were about 2″ smaller in plate diameter than your usual plates (which, of course, made it even harder to pull, since they were closer to the ground). Later that week, at the gym, I was able to lift about 225×1, so, in short, I went for a max, and yet was uninjured because my muscles gave out before I injured myself.

    Once I estimated my 1-rep-max, I did things like 3 to 5 sets of 135 or 185, varying the reps, usually never more that 5-7 reps per set. This seems to have helped me, as I was able to get my floor deadlift up to 285-lbs, and even more when the weight was on a box (a little closer to me).

    Does this help any?

  • Lulu

    Thank you Gordon. I'm still a little confused and intimidated. I started with 55lbs…I know it's not much but I looked up on a site of weight standards for beginners and that was close to the recommended weight to start for my weight class. I think once I gain more confidence I can try for more :).

  • http://www.beautifulbadass.com Nia Shanks

    Hey, Lulu-

    Use as much weight as you can while maintaining perfect form. This could only be 85 pounds or so in the beginning, but will quickly increase.

    Maintain your form, and keep the reps low (no more than 5) to learn the movement and to increase the weight.

    As long as your form is solid, there is no reason to be intimidated. I wish you all the best!

  • Lulu

    Thanks Nia and Gordon! I'm 5'1″ and 27 years old. My weight just dropped a bit again so I'm down a bit (probably won't make that much of a difference). For some reason I thought the bar weighed 25lbs – I think I should check that (I added 15lb plates on both sides in addition to the bar weight).

    I'm working off some of your sample workouts Nia so I'm sticking to 5 reps!


  • http://www.beautifulbadass.com Nia Shanks

    Most standard barbells weight 45 pounds.

    If you don't have access to bumper plates and don't yet use standard 45lb plates, I recommend elevating the plates on mats or boxes. You want the height of the bar to be that of when it has 45lb plates on each side.

    I wish you the best!

  • Lulu

    Ahhh…I see, makes sense! Still in the learning process – this is good to know. :)

  • http://motherfitness.com Kellie

    Nia, these are dead on! Thanks for sharing. This should be every woman's mantra.

  • Lulu

    I have learned so much from following this advice. This is where my REAL weight training journey started (2 months ago) and there is no end in sight. I started off terrified to do a deadlift, unable to do a barbell squat, and no way in hell I could attempt an actual pushup or chin-up (this was GUYS stuff to me). Now I do it all and LOVE it. Thanks so much Nia because this article and your advice really got me out of the light weight, high rep, monotonous and boring “toning” types of workouts that women are “supposed” to do. Now I go to the gym every session with purpose, NEW goals – “how much can I lift today?” I can lift more than some guys who are double my size (and I'm a small girl, 5'1″ and barely over 100lbs). I'm starting with an Olympic weightlifting coach next weekend. Love your work Nia!

  • http://www.beautifulbadass.com Nia Shanks

    Wow. Now THAT is AWESOME!

    Thank you so much for sharing! That put a huge smile on my face. :)

    I wish you all the best with your new Olympic Weightling journey! Please keep me updated.

  • Victoria

    As a true beginner, this article is spot on.

  • Libbyblair1

    Makes a lot of sence – I’ve been working with a personal trainer for a few months and love lifting just need the confidence to go into the weight room on my own!!!

  • Pingback: Beginner Strength For Women – Nia Shanks « Fit-trition Wars

  • Pingback: Myth Busters! Busting the Top 5 Female Strength Training Myths |

  • Holly

    I started minimum training for maximum results sample 3 day training you provided today. I weigh 255 and Im 5’5″, I found that lifting an empty barbell was sufficient enough for my first time ever lifting Deadlifts and Standing Barbell Overhead press. Doing the small reps of 6 weren’t extremely challenging but doing the 10 reps was pushing my limits, which I felt good about accomplishing afterwards. Chin ups were an extreme challenge, I was only able to do 4 reps when doing the 6-8 and I was only able to do 2 reps out of the 10. I wasnt ashamed, I gave my all and felt good about it. I will beat the machine someday, that’s my ultimate goal, but for now small goals and trying my best are good for me. I did these on the assisted chin/pull up machine. I felt good about my work out and look forward to lifting more and getting strong! Is the workout I listed above normal for someone of my statue/weight??

  • Pingback: 30 Rules to Lifting « RARE BREED TRAINING

  • Pingback: Advanced Lower Body Plyometric Training for Athletes – MMA, UFC Strength Training Workouts

  • Pingback: 11 Beginner Strength Training Tips for Women « 43fitness

  • Pingback: click here

  • Pingback: Consultation Question and Answer Sample

  • Pingback: The Gospel of Food (according to me) | A Plate Full of Crazy

  • Sarah

    I am a beginner and have been using the smith machine to back squat, simply due to the space available and the fact I have no spotter to go with at the gym or a bar rack, so I have ensured wide stance and deep squat. My weights have been increasing, I could do goblet squat but I have limited upper body strength currently, lower body is much stronger and I am up too 32kg squats.

  • Alison

    One often forgotten reason women should use weights is that
    it increases bone density and helps fight osteoporosis, so no only does it look
    great but it looks after you in old age! I’ve written a post about some of the
    health benefits of weight training for women which people might find
    interesting….. http://www.hautefitness.co.uk/2013/04/14/weight-training-for-women/

  • Sarah

    I purchased the upgraded program not realizing it was an ebook and couldn’t load it on my phone. Can I get a link emailed to me so I can download my purchase to my computer? My email address is williams_sarah_26@hotmail.com


  • Meaghan


    Here’s a helpful link for women who are ready for strength training :)

  • Jeanine

    Great article- very inspiring & informative! Loved the tips on setting performance based goals & not being intimidated by the heavy male presence! Thank you ;)