Strength Training at Home For Women Using 3 Simple Strength Exercises (20 Minute Strength training workout included)

Strength training for women beginners doesn’t have to be complicated.  Strength Training at home can give you results by using just body weight exercises combined with dumbbell strength exercises.  Training at home with dumbbells can give you a strong and fit body with the right plan.

Why Strength Training is Essential for Women (and 3 Simple Exercises to Get Started)

Many women still believe that lifting weights will make them bulky — but the truth is, strength training is one of the most powerful tools for sculpting, toning, and maintaining long-term health. Whether your goal is to feel stronger, boost metabolism, or age gracefully, adding resistance training to your weekly routine can completely transform your body, strength and confidence.

Why Strength Training Matters for Women

1. Boosts Metabolism and Burns Fat
   Unlike cardio alone, strength training helps build lean muscle, which burns more calories even while resting. This means your metabolism stays elevated long after your workout ends.
2. Improves Bone Density and Joint Health
   As women age, the risk of osteoporosis increases. Regular strength training strengthens bones, improves posture, and reduces the likelihood of injuries.
3. Empowers Confidence and Mindset
   Lifting weights or mastering your own body weight creates a sense of achievement and control — not just in the gym, but in life.

Simple Strength Exercises for Home for Women:

You don’t need a gym full of equipment to start building strength. Here are three effective moves you can do anywhere with or without resistance:

1. Squats

• Muscles worked: Glutes, quads, hamstrings, and core
• How to: Stand with your feet hip-width apart, keep your chest up, and lower your body as if sitting back into a chair. Breath in on top, hold breadth till the bottom and breathe outh when pushing up through pursed lips. Push through your heels to return to standing and throw hips forward while locking out knees. Pause and repeat.
• Pro tip: Squat variations – place a bar on your upper back (back squat) or in front (front squat) hold dumbbells, weighted ball or a dumbbell (goblet squat) for extra resistance or step on a resistance band as you progress.

2. Push-Ups

• Muscles worked: Chest, shoulders, arms, and core
• How to: Start in a plank position, hands slightly wider than shoulders. Hands slightly back from shoulder. Elbows at 45 degrees. Lower your chest toward the floor, keeping your body straight, then push back up.
• Modification: Do push-ups from your knees if you’re just starting out.
• Pro tip:  place a resistance band (strap) under each hand and over your back shoulders.  

3. Dead Lifts

• Muscles worked: Glutes, hamstrings,upper body and core
• How to: Stand with feet hip distance apart, toes slightly out.  Bar should be over your mid-foot (not toes).  Grab the bar with hands outise your shins-double overhand or mixed grip. Pull your shoulders down and back to lock your lats.  Keep your spine nuetral-no rounding your back.  Engage your core entire time.  Drive thru your heels not your toes when standing.  Squeeze your glutes on top and throw your hips forward.  Pause before bringing the bar back to the floor.  Lower the bar by pushing your hips back first (hinge) then soften your knees.
• Variation: perform with dbs (one on each side of legs or hex bar)

For best results, combine your strength training workout plan with a sensible, healthy diet plan.

Need Expert help designing a High Level Training plan plus diet that are both guaranteed to work?

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READY TO START YOUR HOME WORKOUT FOR STRENGTH TRAINING? 

Equipment Needed for This Strength Training Workout For Beginners (click to purchase on Amazon):

• Dumbbells
• Kettlebell
• Jump Rope
• Slam Ball

*20 Minute Strength Training Workout for Beginners

Follow-along with this at-home strength training workout.  Always train at your own risk as this home workout for beginners is for informational purposes only.  Never use as a prescribed personal training session.  Please reach out for personal help CLICK HERE FOR HELP

Easy 20 Minute Strength Workout from Workout Video Above:

Circuit 1- Strength Routine for Home:

1. Dumbbell Swing Plus Squat N Press 5 Each side *intermediate and advanced fitness levels should use heavier Weights
2. Ball Slam -10/20/25 * beginners will perform 10 reps, intermediate 20 reps, advanced 25 reps.
3. Jump Rope -30 seconds/1 minute/ 1 minute * perform jumping jacks with a fist if you dont have a jump rope or can’t jump rope well.

Repeat all exercises top to bottom for 15 to 20 minutes at your own risk depending on time and fitness level.  Try to push yourself to increase times and increase resistance every time you perform this at-home workout with dumbbells.

Circuit 2- Strength Routine for Home:

1. Burpees or Star Jumps – 5/10/15
2. Run High Knee – 15 Seconds/30 Seconds/45 Seconds
3. Knee Tucks – 10/20/25

Repeat all exercises top to bottom for 5 to 10 minutes at your own risk depending on time and fitness level.  Try to push yourself to increase times and increase

Bonus Circuit 3 – Cardio Routine For Home, intermediate or advanced fitness levels only.

1. Burpee with a Star Jump 5
2. Run High Knee 15 Seconds

Repeat all exercises top to bottom for 5 minutes no rest at own risk.

FROM https://en.wikipedia.org/wiki/Strength_training

* When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury,^[2] increased bone density, increased metabolism, increased fitness^[3][4] and improved cardiac function.^[5]