Beginner Strength Training Guide for Women 💪

Beginner Strength Training Guide for Women 💪
It's weight training that gives a woman sexy arms, tight glutes, shapely calves, a flat stomach, and an overall appealing shape.

This blog post is for women who are just starting out strength training or want to get serious about it.

If you’re an experienced female trainee (or a man), I hope you’ll benefit from this article. If not, I ask that you please pass it along to women who could benefit from the information.

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


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.

Learn Proper Exercise Form


This is crucial; you need to devote some time to learn 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.

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. In the beginning, you should focus on a few basic compound exercises (primarily dumbbell, barbell, and bodyweight exercises), master your form, and get stronger (more on this point in a minute).

Focus on Getting Stronger


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.

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.

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’m 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.

Don’t expect to start strength training today and witness results overnight. However, most women who just start strength training notice some changes in 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.

Set Motivating Goals


Even if you just want to lose body fat and look better in your clothes, I 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.

Don’t be Intimidated


Don’t take yourself too seriously and feel like you need to compete with other people in the gym. Everyone shares a common goal – to be a better version of themselves, whether that’s aesthetical, whether that’s confidence or whether they’re recovering from an injury or illness. Don’t be afraid to ask for help from trained staff and remember that every single person in that gym at one point had never stepped foot in a gym before. No one will be judging you and wondering what you’re doing and why as long as you have a plan and know what you are doing and what it will achieve.

Follow a Beginner Strength 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.

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

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