In this article, we have put together a collection of our six best strength training programs for women.
Whether you’re brand new to lifting, gunning for new PRs, or seeking a fresh challenge, these programs will make you stronger, build confidence, and help you reach your goals.
Use the table below to find the perfect fit, then read the detailed description to get started. Every program is available in our free workout log app, StrengthLog, so you can track your progress and watch yourself get stronger week by week.
| Program | Best For | Experience | Days/Week | Equipment |
|---|---|---|---|---|
| Strength Training Workout for Women at Home | At-home, no-equipment training | Beginner | 2–3 | Bodyweight |
| Thicc: Beginner | Glute & leg focus, full-body | Beginner | 3 | Gym |
| Thicc: Advanced | Maximum glute & leg growth | Intermediate and up | 5 | Gym |
| Workout Plan for Weight Loss | Fat loss while retaining muscle | Beginner and up | 3 (Lift) + 2 (Cardio) | Gym |
| BootyBuilding | Specialized glute development | Beginner and up | 2 | Gym (Dumbbells) |
| Pregnancy Strength Training Routine | Safe training during pregnancy | All | 2–3 | Gym (Dumbbells) |
But first, what’s up with “strength training programs for women”? Should women and men train differently?
Table of Contents
Should Women And Men Use Different Training Programs?
Short answer: no.
When it comes to building muscle and getting stronger, everyone, regardless of gender, operates under the same basic principles, like progressive overload (lift a little heavier over time).
So why offer “strength training programs for women”?
Because while the principles are the same, training goals often differ.
Our data from over half a million StrengthLog users shows that women, on average, dedicate more training to their glutes and legs.
The programs in this article are designed to be effective for anyone but are focused on goals more commonly prioritized by women.
They are not what you should do, but what you might want to do.
Want to learn more? Read our longer article on Should Women Train Like Men? for science-based facts.
Full Body Home Workout for Women
- Goal: Build functional strength without equipment
- Experience Level: Beginner and up
- Days Per Week: 2–3
- Equipment: Bodyweight
What Is It?
The Full Body Home Workout for Women is a beginner-focused, no‑equipment-needed, full‑body routine designed for women to use at home: ideal if you are short on time or prefer working out in a private space.
Who Is It For?
This program is excellent for anyone who prefers working out at home but is especially designed and helpful for:
- Women new to strength training
- Busy women looking for convenience and to save time
- Anyone hesitant about training in a gym
- Women who want to build a foundation of strength with their body weight before progressing further
- Those who want to focus on the lower body without neglecting the upper
Weekly Layout
You work out 2–3 times weekly, combining the following exercises into efficient full-body sessions.
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squat | 3 | 10 |
| Bodyweight Leg Curl | 3 | 10 |
| Glute Bridge | 3 | 10 |
| Clamshells | 2 | 10 |
| Incline Push-Up | 2 | 10 |
| Inverted Row | 2 | 10 |
| Plank | 2 | Max time |
The Full Body Home Workout for Women is a bodyweight routine, and you don’t need any special gear at all.
As you get stronger, you can keep the program challenging by doing more reps, adding loads (backpack, bottles), or resting shorter between sets.
Benefits for Women
This workout routine allows you to:
- Train anytime, anywhere. No gym commute or self-consciousness
- Strengthen both your lower and upper body plus your core
- Build strength over time with simple tweaks (more or slower reps, added weight, shorter rest)
- Learn good form in your own space and reduce injury risk in everyday life
- Develop lasting workout habits
- Invest minimal time and get maximum impact, perfect for a busy lifestyle
How to Follow
You can access the full workout for free in the StrengthLog app to easily log your progress.
Get started today with the Full Body Home Workout for Women, available in StrengthLog to guide you every step of the way.
Workout Plan for Women: Thicc Beginner Lower Body Specialization
- Goal: Build muscle and strength with a focus on the lower body
- Experience Level: Beginner and up
- Days Per Week: 3
- Equipment: Gym
What Is It?
Thicc: Beginner Lower Body Specialization is a free, 3‑day‑per‑week full-body strength program designed with a focus on the lower body.
Who Is It For?
Thicc: Beginner is beginner-friendly but effective for all fitness levels.
It is ideal for women looking to build lean muscle, shape their glutes and thighs, and get stronger.
It’s based on data from 500,000 users of our workout log app which shows that women naturally prefer training legs and glutes. With Thicc, you get both lower-body focus and the benefits of full-body balance.
Weekly Layout
Thicc: Beginner features three non-consecutive full-body sessions each week (+ rest days for recovery).
Each session includes 5 exercise slots, starting with heavy compound exercises and then finishing with upper-body and isolation movements.
Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 6–10 |
| Romanian Deadlift | 2 | 8 |
| Hip Thrust | 3 | 8 |
| Dumbbell Lateral Raise | 3 | 10 |
| Lat Pulldown | 3 | 10 |
Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 10 |
| Seated Leg Curl | 2 | 10 |
| Dumbbell Lunge | 3 | 10 |
| Barbell Row | 3 | 10 |
| Dumbbell Standing Triceps Extension | 3 | 10 |
Workout 3
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 10 |
| Leg Extension | 2 | 10 |
| Bench Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Dumbbell Curl | 3 | 10 |
Benefits for Women
This program is designed to help you:
- Prioritize your glutes and thighs with compounds like squats, deadlifts, hip thrusts, and lunges every week
- Develop a more toned appearance and increase your strength
- Build stronger bones and reduce the risk of osteoporosis
- Strengthen the muscles that support your spine so you can improve your posture and coordination
- Increase muscle mass to help you burn more calories
You can follow this program for as long as you are enjoying it and seeing results. It is also flexible; if you can only train twice a week, you can easily adapt the program to your schedule.
How to Follow
Ready to get Thicc?
The full program, including sets, reps, exercise instructions, and video demos, is available for free in the StrengthLog app.
The tracker keeps tabs on your progress (and offers a 14‑day premium trial if you want to explore the intermediate/advanced version of Thicc).
Get started for free with Thicc: Beginner Lower Body Specialization.
Thicc: Advanced Lower Body Specialization
- Goal: Maximum lower body muscle & strength
- Experience Level: Intermediate to Advanced
- Days Per Week: 5
- Equipment: Gym
What Is It?
Thicc: Advanced Lower Body Specialization is a six‑week, five‑day-per-week split designed to build the lower body you want.
Who Is It For?
Thicc: Advanced is for intermediate-level trainees and above who are ready to move beyond beginner programs into more advanced territory.
It’s ideal for female lifters aiming to build lean lower-body muscle and strength and to enhance curves.
Weekly Layout
You train five days each week based on your preferences and schedule.
| Day | Focus | Rep Scheme | Coverage Highlights |
|---|---|---|---|
| Workout 1 | Lower Body (Heavy) | Low reps w/ heavy load | Squat, Deadlift, Hip Thrust, Leg Curl |
| Workout 2 | Upper Body (Maintenance) | Standard upper-body | Chest, back, shoulders, arms, abs |
| Workout 3 | Lower Body (Moderate) | Medium reps | Leg Press Squat, Bulgarian Split Squat, Hip Abduction, Romanian Deadlift |
| Workout 4 | Upper Body (Varied Angles) | Standard upper-body | Different exercises to balance volume |
| Workout 5 | Lower Body (Pump) | High reps, high pump | Goblet Squat, Lunges, Step Up, Leg Curl, RDL |
You can see details like the number of sets and reps, and the % of 1RM, where applicable, in your StrengthLog app.
This structure hits your glutes, quads, and hamstrings from every angle, cycling through heavy strength work, hypertrophy, and pump training within one week. And includes upper-body days to prevent imbalances.
Benefits for Women
- Comprehensive lower-body focus builds muscle and shape in your legs and glutes
- Heavy squats and deadlifts boost functional lower-body power
- Upper-body maintenance work prevents imbalances and maintains total-body strength while letting your lower body shine
- Strength, hypertrophy, and pump phases maximize muscle activation across all fibers
- Built-in in-app progression for consistent gains
- Plus all the benefits from Thicc: Beginner Lower Body Specialization
Thicc: Advanced Lower Body Specialization is a 6-week program, but you can follow it for as long as you enjoy it.
After six weeks, repeat the plan (updating your 1RM) or drop into a light deload week if needed.
How to Follow
Thicc: Advanced Lower Body Specialization is a premium program, meaning it requires a subscription to follow in-app.
Access Thicc: Advanced Lower Body Specialization via StrengthLog app (premium; 14-day trial available).
Workout Plan for Weight Loss
- Goal: Lose fat and maintain or build lean muscle
- Experience Level: Beginner and up
- Days Per Week: 3 (Lift) + 2 (Cardio)
- Equipment: Gym
What Is It
The Workout Plan for Weight Loss is a six-week program that combines strength training and cardio to help you lose fat while building or maintaining lean muscle.
Who Is It For?
This training program is for anyone looking to burn fat and lose weight without crash diets or endless cardio. No expert knowledge required, just sustainable progress.
It is not a training program specifically written with ladies in mind, but we have found that predominantly women choose to follow it.
Weekly Layout
You’ll be hitting the gym five days a week, with three days dedicated to full-body strength workouts and two days for some cardio training.
| Day | Workout Focus | Exercises |
|---|---|---|
| Workout 1 | Full Body Strength | Squat, Bench Press, Barbell Row, Romanian Deadlift, Dumbbell Shoulder Press |
| Workout 2 | Core & Cardio | Cardio Superset: Lying Leg Raise + Crunch |
| Workout 3 | Full Body Superset Training | Superset: Leg Extension + Leg Curl Superset: Push-Up + Lat Pulldown Superset: Dumbbell Lateral Raise + Reverse Dumbbell Flyes Superset: Dumbbell Curl + Dumbbell Standing Triceps Extension |
| Workout 4 | Core & Cardio | Cardio Superset: Oblique Crunch + Plank |
| Workout 5 | Full Body Strength (Dumbbell Focus) | Deadlift, Dumbbell Chest Press, Dumbbell Row, Overhead Press |
You can see details like the number of sets and reps, and the % of 1RM, where applicable, in your StrengthLog app.
- The strength workouts are built around the basics: squats, deadlifts, presses, and rows. These are the exercises that give you the most bang for your buck, building muscle and torching calories.
- The cardio is 20–30 minutes low–moderate intensity (e.g. brisk walking, cycling), followed by core work; enough to burn fat without leaving you gasping for air or eating into your recovery.
Benefits for Women
- Builds/retains muscle during weight loss
- Burns fat without starving or overtraining
- Fits into busy schedules: no super-long workouts or strict diets
Over the six weeks, we’ll gradually ramp up the intensity. You’ll be lifting a little more and doing a little more cardio each week.
By the end, you can expect to have lost a significant amount of body fat, improved your body composition, and built some healthy habits that will last a lifetime.
The Workout Plan for Weight Loss is a long-term habit-builder, not a crash-diet fix, and it is repeatable after 6 weeks.
How to Follow
Workout Plan for Weight Loss is easy to track in StrengthLog.
It is a premium program, meaning it requires a subscription to follow in-app, but the 14-day free trial lets you decide if it’s worth it for you (premium features include workout tracking and the detailed six-week plan).
Start Workout Plan for Weight Loss in StrengthLog to start losing fat and keeping it off for good.
BootyBuilding: StrengthLog’s Glute Training Program
- Goal: Build a bigger and firmer butt
- Experience Level: Beginner and up
- Days Per Week: 2
- Equipment: Gym or dumbbells
What Is It?
BootyBuilding is a two-day-per-week workout plan to build a stronger lower body with a big focus on the glutes.
Who Is It For?
BootyBuilding is for anyone, from beginners and up, who wants to build a better butt. It’s a great way to transform your lower body and feel stronger than ever.
There is no upper body work in this program, so feel free to add exercises like rows and presses as you prefer.
Weekly Layout
You’ll rotate two lower-body workouts per week built around heavy barbell exercises like squats, deadlifts, and hip thrusts, plus high-rep band finishers that hit every glute fiber vertically, horizontally, and laterally for 360° peach coverage.
Workout 1
Warmup: Three rounds of 10–20 glute bridges and clamshells.
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 6 |
| Hip Thrust | 3 | 8 |
| Romanian Deadlift | 3 | 10 |
| Hip Abduction Against Band | 3 | 10 |
Workout 2
Warmup: Three rounds of 30 banded side kicks, frog pumps, and glute bridges.
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 6 |
| Bulgarian Split Squats | 3 | 10 |
| Hip Thrust with Band Around Knees | 3 | 10 |
| Lateral Walk with Band | 3 | 20 |
You can substitute any barbell exercises with the dumbbell variant, making the program suitable for both gym and at-home training. The StrengthLog app makes it easy to make changes to any program.
Benefits for Women
- Science-based exercise mix + progressive overload = great glute gains
- Twice-a-week commitment, full-time results
- Science-backed exercise mix, with maximus, medius & minimus all getting equal love
- Built-in progression ladder that starts at three work sets, climbs to five over nine weeks, followed by a deload, and repeat
How to Follow
Grab BootyBuilding free in the StrengthLog app. Log lifts, track PRs, and let the app nudge you to add weight or reps every session.
Pregnancy Strength Training Routine
Always consult your healthcare provider before starting an exercise routine.
- Goal: Build strength for a safe and healthy pregnancy
- Experience Level: All
- Days Per Week: 2–3
- Equipment: Gym
What Is It?
The Pregnancy Strength Training Routine takes you through all three trimesters and prepares both you and your baby for a healthy delivery.
Who Is It For?
The Pregnancy Strength Training Routine is for all healthy pregnancies. It is a full-body routine for maintaining muscle mass and staying strong and healthy throughout pregnancy and beyond.
Leading obstetrics guidelines recommend all women with uncomplicated pregnancies should be encouraged to do some form of strength training before, during, and after pregnancy.
Weekly Layout
This program comes in two variants, one for the first trimester and one for the second and third, adapted to how far along in your pregnancy you are.
You train two or three times weekly, depending on your preferences, schedule, and fitness level.
First Trimester Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 2–3 | 10–15 |
| Lat Pulldown | 2–3 | 10–15 |
| Dumbbell Chest Press | 2–3 | 10–15 |
| Seated Dumbbell Shoulder Press | 2–3 | 10–15 |
| Dumbbell Curl | 2–3 | 10–15 |
| Barbell Lying Triceps Extension | 2–3 | 10–15 |
| Romanian Deadlift | 2–3 | 10–15 |
| Crunch | 2–3 | 10–15 |
| Kneeling Plank | 2–3 | Until you really feel it |
| Kneeling Side Plank | 2–3 | Until you really feel it |
Second and Third Trimesters Workout
| Exercise | Sets | Reps |
|---|---|---|
| Close Grip Seated Row | 1–3 | 10–15 |
| Dumbbell Squat | 1–3 | 10–15 |
| Standing Calf Raise | 1–3 | 10–15 |
| Dumbbell Lateral Raise | 1–3 | 10–15 |
| Machine Chest Press | 1–3 | 10–15 |
| Dumbbell Curl | 1–3 | 10–15 |
| Tricep Pushdown | 1–3 | 10–15 |
| Fire Hydrants | 1–3 | 10–15 |
| Kneeling Side Plank | 1–3 | Until you really feel it |
| Kneeling Plank | 1–3 | Until you really feel it |
Both programs strengthen your entire body with effective exercises for all major muscle groups. The primary differences are that the program for the second and third trimesters doesn’t include exercises where you lie on your back, bend forward at the hips or waist, or press heavy weights over your head, as recommended by experts.1
Benefits for Women
Following a strength training program during pregnancy delivers a host of benefits for women (and the baby, too).2 3 4 They are proven in many large-scale studies.
Strength training during pregnancy:
- Improves muscle strength
- Trims excess gestational weight gain
- Lowers gestational diabetes risk.
- Helps with sleep
- Increases energy levels
- Mitigates fatigue
- Decreases low back and pelvic pain
- Reduces anxiety
How to Follow
Both Pregnancy Strength Training Routines are free in StrengthLog. Open up the app, and you can start right away.
Get Started: Follow our Pregnancy Strength Training Routine (2 days/week).
Frequently Asked Questions About Strength Training Programs for Women
Begin with the Full Body Home Workout if you have no equipment or Thicc: Beginner if you can reach a gym. Pick the one that fits your schedule and equipment, commit for six to eight weeks, and track every session in StrengthLog so you can see steady progress.
Switch once you (1) can do the prescribed number of reps with good form, (2) struggle to do more reps or use higher loads for two to three consecutive sessions, and (3) have the time for five weekly training days. Those are cues that a higher-volume, more varied program will drive fresh gains.
Yes. Strength and muscle gains come from consistently challenging a muscle, not a particular exercise. In StrengthLog, you can easily make changes to any program. Keep the same set-and-rep targets and focus on adding reps or resistance each week.
Stick to a single program unless you’re very experienced. Each plan already balances weekly volume, intensity, and recovery. If you want extra upper-body or cardio, add a couple of exercises or a cardio session, but preserve the structure of your main plan.
For healthy pregnancies, switch to the Pregnancy Strength Training Routine routine as soon as you confirm you’re expecting. It removes supine and heavy overhead lifts after the first trimester and prioritizes core stability. Post-partum, wait for medical clearance, then start training with 50% of your previous loads, adding weight gradually.
How to Follow These Strength Training Programs for Women
These strength training programs for women are all available in StrengthLog, our workout tracker app.
In addition to following our programs, you can create your own workout routines, log your workouts, keep track of your personal records, see statistics on your training, and much, much more.
Download StrengthLog for free with the buttons below:
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Thank you for reading, and good luck with your training!
Last reviewed: 2026-01-03
References
- Strength and Conditioning Journal 33(5):p 67-75, October 2011. Resistance Training During Pregnancy: Safe and Effective Program Design.
- Quality in Sport 38:58312, Feb 2025. Strength training in pregnancy. Systematic review of benefits and risks.
- Acta Obstet Gynecol Scand. 2025 Jul;104(7):1231-1243. Effects of strength training on quality of life in pregnant women: A systematic review.
- Int J Womens Health. 2024 Jun 19;16:1137–1147. Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview.
