Strength Training for Women: Workouts to Build Muscle

If you're a woman and want to get stronger and build some muscle mass, you've come to the right place—those are wonderful goals we want to help you achieve. Join us in today's article to learn more about the specific training and exercise tips you should consider when picking a training plan or creating your own with our best training tips on building muscle and strength for women.

Why Should Women Train for Muscle and Strength?

Before we get into the exercise tips, let's first cover the reasons why lifting weights, and gaining muscle and strength is great for ladies:

You will not get too bulky: You should not worry about getting too muscular or having a disproportionate physique. If you train for strength and muscle you will actually develop a harmonious and nicely shaped physique with defined legs and lower body fat. Research shows that although the rate of muscle gain for men and women is quite similar, there is a natural limit for women based on their unique hormonal profile which prevents them from getting overly muscular without specific external aids, like hormonal therapy.

You won't get injured: Actually, research shows that weightlifting has one of the lowest rates of injury among sports—just 1 injury per every 1,000 hours of training.

You will become strong, independent, and gain self-confidence: Every daily task will become easier when you get strong, and you will be able to perform them with confidence and without help from others. For a deeper dive into how exercise supports your overall health goals, see our Complete Exercise Guide for Weight Loss.

Special Training Considerations for Women

Here are a few exercise tips when choosing or crafting a training plan:

Women can recover faster from exercise: Women are able to recover their strength faster after a difficult workout than men, so they can fare well with a higher frequency of training for major muscle groups.

Women can and should train their legs a couple of times per week: Not only because it tends to be the body part women are more commonly interested in developing, but also because training your lower body allows for heavier weights, the higher release of growth hormone and other muscle-stimulating processes in the body. Research shows that the optimal training frequency for women is 2 to 4 days per week.

Women can and should train heavy: Women respond better to higher loads, around a 10-rep max and with rep ranges from 5-15 reps, where 6-8 is a safe sweet spot to gain strength and muscle and should devote most of their training to that rep range with heavy loads.

Women have unique hormonal considerations: Women also have to deal with menstrual cycles which can affect the rate of recovery—taking longer to recover during the luteal phase (last half) of the menstrual cycle and faster recovery which can lead to larger strength gains and more muscle growth during the follicular phase (first half of the cycle). This means you should reduce the intensity and frequency of training during the luteal phase and can train harder and more often during the follicular phase.

The Best Workouts for Women

With all the mentioned considerations, here are the best workouts you can do to get those strength and muscle gains:

Upper/Lower Body Split

Probably the best option as it allows you to train your lower body twice per week and has enough volume for your upper body as well. This requires you to train 4 days per week with one resting day in between. It looks like this:

Monday - Lower: 3 sets of 6-8 reps of barbell back squats and deadlifts each, followed by 3 sets of 10-12 reps of Bulgarian split squats and leg curls each.

Tuesday - Upper: 3 sets of 6-8 reps of barbell bench press, followed by 3 sets of 10-12 reps of dumbbell shoulder presses, incline dumbbell chest presses, and bent-over dumbbell rows each.

Wednesday - Rest

Thursday - Lower: 3 sets of 6-8 reps of hip thrusts and front squats each, followed by 3 sets of 10-12 reps of walking dumbbell lunges and Romanian deadlifts.

Friday - Upper: 3 sets of 10-12 reps of overhead triceps extensions, barbell biceps curls, lateral dumbbell raises, and triceps pushdowns.

Saturday and Sunday - Rest

Full Body Split

Another great workout you can follow where you train the whole body at every session. You can do this 3 times per week and get great strength and muscle-building results:

Monday - Full Body: 3 sets of 6-8 reps of barbell squats, barbell bench press, and Romanian deadlifts each. Followed by 3 sets of 10-12 reps of seated cable rows.

Tuesday - Rest

Wednesday - Full Body: 3 sets of 10-12 reps of dumbbell bench presses, walking dumbbell lunges, wide lat pulldowns, and lying leg curls.

Thursday - Rest

Friday - Full Body: 3 sets of 6-8 reps of barbell deadlifts and front squats, followed by 3 sets of 8-12 reps of bent-over dumbbell rows and cable triceps pushdowns.

Saturday and Sunday - Rest

Body Part Split

This one is quite good as well but might not be the best for beginners or women with busy schedules. Still, your training session should not last longer than 45-60 minutes and you can get amazing results with the added volume. It looks like this:

Monday - Legs and Glutes: 3 sets of 6-8 reps for each of the following exercises: barbell back squat, barbell deadlift, lying leg curls, and hip thrusts.

Tuesday - Chest and Back: 3 sets of 6-8 reps of barbell flat bench press, incline dumbbell bench press, bent-over dumbbell row, and seated cable row.

Wednesday - Legs and Calves: 3 sets of 6-8 reps of Romanian deadlift, walking lunges, leg curls, and calf raises.

Thursday - Arms, Shoulders, and Abs: 3 sets of 6-8 reps of dumbbell shoulder press, dumbbell side lateral raise, overhead triceps extensions, and alternating biceps curls.

Friday - Legs and Glutes: 3 sets of 6-8 reps of Bulgarian split squats, glute-ham raise, machine abductor, and machine adduction.

Saturday and Sunday - Rest

If you want even more ideas, check our training section with a lot more training tips and routines.

Additional Training Tips for Women

Combine strength training with smart nutrition for fat loss: The "bulky" look some women worry about is usually due to excess body fat combined with muscle, not the muscle itself. While strength training builds the lean muscle that shapes your body and boosts metabolism, managing your calorie intake is the primary driver of fat loss. Combining a modest calorie deficit with your strength training program gives you that toned, defined physique. Adding some cardio or HIIT can help create additional calorie burn, but nutrition is the foundation.

Include some pelvic floor training: This is particularly important for women to improve symptoms of urinary incontinence, reduce lower pelvis pain, have an easier and safer pregnancy, and even improve their sexual lives. You can find more about kegel exercises in our amazing article here.

You don't need to join a gym just yet: Gyms can be intimidating places with lots of people and unfamiliar equipment, so you can start right where you are with some home training and start building your strength and confidence before joining a gym. You can actually get great results at your own home gym without ever leaving your place.

Make sure to nurture your body: You should focus on great nutrition to fuel your workouts and give your body what it needs to build itself stronger. This means getting enough protein (aim for 1.6-2.2 grams per kilogram of body weight), plenty of vegetables, and adequate carbs and healthy fats. For detailed guidance on nutrition for muscle building, check out our Complete Guide to Gaining Healthy Weight with High-Protein Meals.

If meal planning feels overwhelming, our High-Protein Meal Plan delivers chef-prepared, portion-controlled meals with the protein your muscles need—no guesswork required.

Final Thoughts

It isn't only about physical change when you embrace strength and muscle training; it's also a path toward improved health and empowerment. By incorporating these techniques and activities into your routine, you'll feel more powerful, confident, and independent. The advantages go beyond the physical, as the mental toughness and self-assurance gained in the gym can have a favorable effect on a variety of aspects of your life. So let's take the first step together to begin this powerful journey to a better and stronger you.

Frequently Asked Questions

Will lifting weights make women bulky?

No. Women have naturally lower testosterone levels than men, which limits muscle size potential. Strength training helps women develop a lean, toned physique—not a bulky one. Getting overly muscular requires specific external aids like hormonal therapy, which regular training does not provide.

How often should women train for muscle building?

Research shows the optimal training frequency for women is 2 to 4 strength training sessions per week. Women can recover faster from exercise than men, so training major muscle groups (especially legs) twice per week is effective. An upper/lower split or full-body routine works well.

Should women lift heavy weights or light weights?

Women should lift heavy weights for muscle building. Research shows women respond well to higher loads around a 10-rep max, with rep ranges from 5-15. The 6-8 rep range is a safe sweet spot for building both strength and muscle. Light weights with high reps are less effective for muscle growth.

How does the menstrual cycle affect training?

The menstrual cycle affects recovery and performance. During the follicular phase (first half of the cycle), women recover faster and can train harder with greater strength gains. During the luteal phase (second half), recovery takes longer, so reducing intensity and training frequency is recommended.

What's the best workout split for women?

The upper/lower body split is often considered best for women as it allows training the lower body twice per week while providing adequate upper body volume. This requires 4 training days per week. A full-body split (3 days per week) is also excellent, especially for beginners or those with limited time.