Strength training plan for women
Pick your days and equipment and get a balanced starter plan — sets, reps and the rule for when to add weight.
Full body A
- Back squat or goblet squat — 3 × 6–10
- Bench press or dumbbell press — 3 × 6–10
- Seated cable row — 3 × 8–12
- Barbell hip thrust — 3 × 8–12
- Plank or dead bug — 2 × 30–45s / 8 each side
Full body B
- Romanian deadlift — 3 × 8–10
- Lat pulldown or assisted pull-up — 3 × 8–12
- Overhead dumbbell press — 2 × 8–12
- Bulgarian split squat — 2 × 8–12 each leg
- Plank or dead bug — 2 × 30–45s / 8 each side
Full body C
- Barbell hip thrust — 3 × 8–12
- Bench press or dumbbell press — 3 × 6–10
- Lat pulldown or assisted pull-up — 3 × 8–12
- Back squat or goblet squat — 3 × 6–10
- Plank or dead bug — 2 × 30–45s / 8 each side
How this was calculated: Rest 1–2 minutes between sets (2–3 on squats and deadlifts). Finish each set with 1–3 reps left in the tank. When every set reaches the top of the rep range, add the smallest weight available next time — that is progressive overload.
Estimates for healthy adults, not medical advice. If you are pregnant, have a medical condition or a history of disordered eating, speak to a qualified professional first.
Worked example
Three days a week in a gym: Full body A (squat, bench press, cable row, hip thrust, plank), B (Romanian deadlift, pulldown, overhead press, split squat, dead bug) and C. Run it Monday, Wednesday and Friday. When every set of an exercise hits the top of its rep range, add the smallest weight available next session.
Common questions
- Will lifting heavy make women bulky?
- No. Building noticeable muscle takes years of deliberate training and eating enough. Most women who lift look leaner and more defined, not bulky.
- How many days a week should women lift?
- Two to four. Two full-body sessions build real strength for beginners; three or four let you add volume as you progress.
- Should women train differently from men?
- The principles are the same: compound lifts, progressive overload and enough recovery. Women often recover well between sets and tolerate higher reps, so rep ranges here run a little higher on lower-body work.
- Should I change training around my menstrual cycle?
- Current evidence does not support rigidly periodising training around cycle phase. Adjust on the days you feel worse; otherwise train as planned.
Let the app track every set and tell you when to add weight.
RunnerStrong starts from these numbers, then learns from what you actually log — and tells you why every time it changes something.
Preview your plan