Maddie Do you want to start strength training but have no idea where to start in terms of exercise selection? These 6 strength training exercises are some of the best you can do when starting out!
Hey you! Thank you for joining me! We really hope you consider adding these awesome exercises into your strength training routine because they are all SO good for beginners who want to pack on some serious muscle. We even include exercises for strength training at home without equipment.
You can also check out our posts that explain how to create an effective workout routine in terms of sets, reps, and rest time (see below).
This post is all about the best strength training exercises for women.
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer and powerlifting coach. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
The best exercises for strength training:
What we’ll cover…
- The importance of compound exercises
- The best weight training exercises for ladies
- How to program these 6 awesome exercises
After reading this post, don’t forget to check out…
7 Awesome Tips You MUST Know for Strength Training to Lose Weight
6 Things You NEED to Know About Working Out at Home for Beginners
12 AMAZING Tips About Lifting Weights for Women
The importance of compound exercises
All of the exercises I’m about to share with you have one thing in common: they are compound exercises. To put it simply, compound exercises are those that use more than one muscle group to perform a given movement. The opposite of compound exercises are called isolation exercises; they only use one muscle group and typically burn fewer calories than compounds do.
Compound movements are really great for people looking to lose weight and/or gain total strength, and they are especially good for beginners because they allow you to build a solid base of strength. Almost all of the exercises featured on this list require a barbell, but they can be done with dumbbells if necessary.
However, we will also provide strength training bodyweight exercises for each one so that you can try a similar movement even if you don’t have access to the standard equipment or dumbbells.
Therefore, this post includes strength training exercises gym AND several strength training exercises at home.
The best weight training exercises for ladies:
1. Barbell back squat
Dumbbell Variation: Dumbbell Squat
Bodyweight Variation: Bodyweight Squat
Squat Muscle Groups:
Quadriceps, hamstrings, glutes, lower back, core
The barbell back squat isn’t considered the “king of all exercises” for no reason; the squat is the ultimate lower-body strength training movement. It targets all lower body muscles (glutes, hamstrings, quads, calves) and greatly contributes to your core strength and stability.
Squats are also very functional–getting stronger in the squat means that many of your daily activities will become easier. On top of these things, they are a great fat burner, they help prevent injuries, and they improve both mobility and balance (which is especially important as we age).
(RELATED POST: The Barbell Back Squat: How to MASTER It)
2. Bench press
Dumbbell Variation: Lying Dumbbell Chest Press
Bodyweight Variation: (Kneeling Push-Ups)
Bench Press Muscle Groups:
Pecs, anterior deltoids, triceps, biceps, serratus anterior
I know of so many women who skip out on the bench press and end up regretting it down the line. Like the squat, the bench press is super functional and carries over to our everyday lives; it greatly improves pushing strength.
The biggest thing with this exercise is safety; be sure to have a spotter or properly set up safety bars. And NEVER clip the weights when bench pressing.
(Related Post: The Barbell Bench Press: How to MASTER It)
3. Conventional deadlift
Dumbbell Variation: Dumbbell Deadlift
Bodyweight Variation: Single Leg Bodyweight Deadlift
Conventional Deadlift Muscle Groups:
Hamstrings, glutes, lats, traps, core, erector spinae muscles
I almost ALWAYS have beginners start with conventional deadlifts for one very important reason: they do a phenomenal job of building the posterior chain (sumo deadlifts better target the anterior chain).
Most untrained people have weak glutes and hamstrings due to lack of use in our day-to-day activities. That’s where conventional deadlifts become a lifesaver. Gaining strength in the deadlift means you’ll be able to perform daily tasks easier, and they’re also great if you’re looking to lose some fat.
Overall, this exercise is fantastic no matter your fitness goals.
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4. (Barbell) overhead press
Dumbbell Variation: Standing Dumbbell Press
Bodyweight Variation: Pike Shoulder Press
OHP Muscle Groups:
Anterior deltoids, lateral deltoids, triceps, core
The overhead press does a fantastic job of targeting the shoulders and upper back, and it’s also a great accessory exercise for increasing your bench press. Doing a standing (strict) overhead press engages your core, lower back, and spinal stabilizers as well.
It’s one of the BEST strength training exercises you can do for total upper body strength.
5. (Assisted) chin-ups
I use bands to make these assisted. Some gyms have a specific machine for dips and chin-ups as well.
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Need help making your chin-ups assisted? Bands are a great (and cheap!) way to make the movement assisted if you don’t have access to a machine.
Check out these top-rated (and super cute) bands by MKAS on Amazon!
Dumbbell Variation: Dumbbell Bent Over Rows
Bodyweight Variation: (Assisted) Chin-Ups
Chin-Up Muscle Groups:
Biceps, lats, pecs, posterior deltoids, and deep spinal stabilizers
So… why chin-ups and not pull-ups? Chin-ups are more of a compound exercise; unlike the pull-up, chin-ups engage your biceps, pecs, and better target your upper back. For this reason, they do a much better job of increasing lifts such as the bench press as your pecs are engaged throughout the movement.
Pull-ups mainly build strength in your back and are great for building big lats.
6. Barbell rows
Dumbbell Variation: Dumbbell Bent Over Rows
Bodyweight Variation: Inverted Rows
Barbell Row Muscle Groups:
Lats, rhomboids, middle/lower traps, posterior deltoids
Performing the barbell row in your strength training routine has SO many awesome benefits:
You’ll…
- Gain some serious back strength
- Improve your posture
- Increase the “big 3” (squat, bench press, & deadlift)
- Prevent muscle imbalances
- Burn more calories
- Train explosiveness
Chin-ups and rows do work very similar muscle groups, so you can train both exercises, or you can choose one or the other; it’s really up to personal preference.
However, most would agree that barbell rows are better for people with strength-related goals like powerlifters, whereas chin-ups are ideal for those looking to build an impressive physique.
How to program these 6 AWESOME exercises
Exercise programming may seem overwhelming, but it doesn’t need to be as tricky as it may seem. Having effective workout exercises and a high-quality program can seriously be a game-changer.
It was when I hired a coach and learned about proper workout structure that I started seeing amazing results. Prior to that, I was limiting my success because I had no idea what a quality workout entails.
There are a few general aspects of effective workout programming that you’ll want to keep in mind:
- Beginners only need to strength train 2-3x per week
- Full body workouts are the way to go
- Each workout should contain 5-8 exercises
- Perform 3 sets of each exercise
- Perform 8-12 reps per set of each exercise
- Take 30-90 seconds of rest between sets
If you’re interested in a more in-depth explanation for exercise programming, we have a great post for you to check out here!
*Be sure to prioritize proper form for EVERY exercise when you’re starting out. Begin light and work your way up to higher weights when you’re confident enough in your form to increase the load.
(RELATED POST: 7 Awesome Tips You MUST Know for Strength Training to Lose Weight)
(RELATED POST: 5 Crucial Aspects of Powerlifting Programming: The Ultimate Guide)
The takeaway
Compound exercises are the best exercises you can do as a beginner. They are great for building a solid base of strength.
Some of the best compound exercises are the back squat, bench press, conventional deadlift, overhead press, barbell row, & chin-up. Include 5-8 exercises in each workout; 3 sets of 8-12 reps per exercise is a great starting point.
And always be sure to prioritize proper form over the load (weight), especially when you’re just starting out.
