The Best Strength Training Exercises For Women

We get it - strength training can feel intimidating. But it doesn't have to be. The beauty of strength training lies in its versatility, with exercises suited to every woman. Whether you're just beginning your fitness journey, already active, or experienced in other sports, strength training is vital for long-term health and mental well-being. And the best part? You don't always need a gym. Many effective strength workouts can be done at home with little to no equipment.

From simple bodyweight exercises at home to progressive lifting in the gym, we'll share everything you need to know about strength training - plus some of our favorite exercises you can try anytime, anywhere.

Interested in the Oner Active line of activewear for lifting and strength training? Explore our vast selection today.

What is Strength Training?

Any form of exercise that causes your muscles to contract against an outside force is known as strength or resistance training. Simply put, when your muscles are working harder than usual by performing certain activities or lifting certain equipment, you're making them stronger.

Anything can work as an outside force when strength training. That includes weights, resistance bands, and even your own body weight. Some examples of strength training exercises are:

• Lifting weights
• Pilates and yoga
• Push-ups, sit-ups, squats

Meanwhile, everyday movements and chores that can also strengthen muscles include:

• Climbing stairs
• Uphill walking
• Gardening

Benefits of Strength Training

If you're someone who walks and runs to keep fit - or simply prioritizes cardio workouts - you might be wondering whether you really need to do strength exercises at all.

Well, in reality, an exercise program that utilizes both offers plenty of rewards, such as:

Reducing Risk of Diabetes

When blood sugar levels are persistently high, it causes damage to blood vessels and major organs - leading to complications associated with diabetes. As strength training increases your muscle mass and improves insulin sensitivity, these parts of your body are significant areas for glucose uptake. Eventually, these muscles become stronger, storing and using more glucose. This helps to lower your blood sugar levels and ultimately reduce your risk of developing diabetes.

Improving Cardiovascular Health

Your cardiovascular health can also improve with strength training. As this activity reduces blood pressure and increases circulation around your body, it helps you to maintain a healthier weight and puts less pressure on your heart.

Aiding Flexibility and Mobility

Using a full range of motion, strength training helps maintain your joint health while improving your capacity for movement. Having stronger muscles means you can better stabilize your joints, helping to reduce stiffness and the chances of injury occurring in the future.

Boosts Mental Well-being

Strength training builds more than muscle - it builds mental strength, too. Every lift releases feel-good chemicals that boost your mood, ease stress, and even reduce symptoms of anxiety and depression. So while you're sculpting a stronger body, you're also training for better well-being and a happier mind.

How Many Sets and Reps Should You Do in a Strength Training Exercise?

Building and maintaining a strong physique requires consistency, discipline and self-belief. That's why a steady routine with a specific number of sets and reps can hold you accountable - empowering you to build a stronger version of yourself.

No matter if you're a beginner with little gym knowledge or an expert trainer looking for some fresh guidance, push past your limits and find out exactly how many sets and reps you need to succeed below.

For Beginner Gym-Goers

Just starting out at the gym? Keep it strong and simple by completing the following reps/sets:

• Sets: 2-3 sets per exercise.
• Reps: 8-12 reps per exercise.
• Rest between sets: 60-90 seconds for most exercises. Opt for a longer duration if lifting heavier weights.

For Intermediate Gym-Goers

For those who've maintained a consistent gym routine for a few months but still have a set of goals to accomplish, use the below guidance:

• Sets: 3-5 sets per exercise.
• Reps: 4-6 reps with heavier weights, 6-12 reps for other lifts, 12-20 reps for endurance and conditioning.
• Rest between sets: 2-3 minutes of rest for heavy compound lifts, or 60-90 seconds for isolation exercises.

For Advanced Gym-Goers

If you're no stranger to the gym, push yourself a little bit more with heavier weights and more rest between sets:

• Sets: 4-6 sets per exercise.
• Reps: For strength (think heavy, near-max loads), aim for 1-5 reps. For compound lifts, try 6-10 reps. For isolation work, 8-15 reps is ideal.
• Rest between sets: 3-5 minutes for heavy strength lifts. 1-2 minutes for any other type of exercise.

Best Strength Training Exercises For Beginners

New to resistance training? Check out our best strength training exercises and gym tips for beginners:

Chest Exercises

Incline Dumbbell Chest Press

1. With two dumbbells, sit on an incline bench with your feet flat on the floor. Slowly lie back and extend your arms.
2. Pull your shoulder blades back into the bench and press through your feet. You should feel an arch in your lower back.
3. Lower the dumbbells until they reach your mid-chest, ensuring your elbows are tucked in.
4. Pushing through your arms, chest, and feet, extend your arms to lift the dumbbells again until your arms are straight and the dumbbells are parallel to your chest.
5. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Dumbbell Fly

1. Lie on a bench on your back with a dumbbell in each hand. Lift your arms up above your chest, shoulder-width apart, and with your palms facing each other. This is your starting position.
2. Slowly lower the dumbbells out to the sides until they're level with your chest, keeping your core engaged throughout.
3. Lower the dumbbells back to your starting position, focusing on squeezing your chest muscles as you do so.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Shoulder Exercises

Seated Dumbbell Shoulder Press

1. Sit upright on a bench and take a dumbbell in each hand. Ensure your feet are planted firmly on the floor.
2. Engaging your core, extend your arms upwards to press the dumbbells above your head.
3. Slowly lower the dumbbells back to your original position.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Dumbbell Reverse Fly

1. Lie on your chest on a bench positioned at a 45-degree angle. Hold a dumbbell in each hand with your palms facing each other.
2. Keeping a slight bend in your elbows, pull the dumbbells out to the side until they're in line with your shoulders.
3. Once you're in this top position, squeeze your shoulder blades together.
4. Slowly lower your arms to the original starting position.
5. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Tricep/Bicep Exercises

Dumbbell Bicep Curls

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. With your arms by your side and your palms facing forward, keep your core engaged and your shoulders relaxed.
3. Keep your elbows close to your sides and slowly bend them to curl the dumbbells toward your shoulders, squeezing your biceps at the top.
4. Lower the dumbbells back to the starting position and repeat the movement as many times as necessary.

Dumbbell Bent Over Rows

1. Standing up, move your back to a 45-degree angle and ensure you have a dumbbell in each hand. Extend your arms so the dumbbells are in front of your shins.
2. Take a deep breath in, brace your core and bring the dumbbells toward your hips - pulling your elbows back until they are bent and your triceps are parallel to the floor.
3. Allow your arms to extend in front of you and return to the starting position.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Lower Body Exercises

Bodyweight Squats

1. For a lower-body exercise that makes a difference, start with bodyweight squats. First, adopt a standing position that feels comfortable to you. You may prefer a wider stance or a narrower stance; take the time to find out which position feels most comfortable.
2. Ensure your toes are pointing slightly outward, push your hips back and bend your knees. It's important to maintain a neutral spine throughout this movement.
3. Squat down and ensure your thighs are at least parallel to the floor - aim for even further if you can manage it.
4. Return to the standing position and push the ground through your feet. Remember to keep a soft bend in your knee to avoid locking your legs.
5. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Lunges

1. Stand with your feet hip-width apart. Engage your core and keep your torso upright.
2. Extend one leg out in front of you and place your weight on this foot, bending your knee until it reaches a 90-degree angle. Hold the position for an amount of time you feel comfortable with.
3. Bring your leg back to the starting position and repeat on the other side.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Pro tip: Aim low with the weights you use in the first instance - it should feel like they're making a difference when you perform the exercises, but you shouldn't be forcing yourself to do them.

Best Strength Training Exercises to do at Home

You don't need a gym membership to start your strength training program. Some of the most effective exercises can be done in the comfort of your own home, including:

Chest Exercises

Push Ups

1. There are two types of push-ups: normal or bent-knee. It's best to opt for the latter if you're just beginning on your strength training journey - you can eventually build up to the former when you feel ready to.
2. Begin in a plank position with both hands placed on the floor. Ideally, they should be shoulder-width apart.
3. Keep your body in a straight position - there should be a straight line from your head to your heels. Ensure your abs are tight and your spine is neutral.
4. Bending your elbows to a 90-degree angle, bring your chest close to the floor. Then push your body back up to the start position.
5. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Power Pushaway

1. Beginning in a plank position, ensure your hands are a little wider than shoulder-width apart. Keep your shoulders down.
2. While you bend your elbows, lower your body toward the ground. It's important to keep your core engaged and your back straight.
3. Push your body back up to the beginning plank position, but continue to bring your upper body back and away from your hands. Your arms should be extended in front of you with your knees bent and parallel to the floor.
4. Lower yourself back down toward the ground.
5. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Shoulder Exercises

Side Lateral Raises

1. Standing with your feet shoulder-width apart, hold a dumbbell in each hand, keeping them by your side with your palms facing your body.
2. Raise the dumbbells out to the side while you maintain a slight bend in your arms.
3. When your arms are parallel to the floor, squeeze your shoulder muscles briefly and bring your arms down to the starting position.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Dumbbell Front Raises

1. Dumbbell exercises for your shoulders are perfect to perform at home. In a standing position, hold a dumbbell in both hands with your arms shoulder-width apart and your palms facing downwards.
2. Lift one arm at a time until the dumbbell is in line with your shoulders, bracing your core as you go.
3. Lower the arm to your starting position and repeat the movement on the other side.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Tricep/Bicep Exercises

Tricep Extensions

1. Standing with your feet shoulder-width apart and your body straight, hold one dumbbell in both hands with your arms extended above your shoulders.
2. Lower your arms slowly and bring the weight behind your head while bending your elbows at a 90-degree angle.
3. Next, extend your elbows and push the weight back to your starting position. Keep your head and chest aligned for the entirety of the movement.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Dumbbell Hammer Curls

1. Stand up straight with your knees aligned under the hips. Hold a dumbbell in each hand with your palms facing each other.
2. With your core engaged, relax your shoulders as you bend your arm to curl the dumbbell upwards toward your shoulders.
3. Return to the starting position by lowering your dumbbells.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Lower Body Exercises

Glute Bridges

1. Lying flat on your back on the floor, keep your arms straight by your side and your legs bent with your feet flat, beneath your knees.
2. Move the lower part of your body upwards, imagining that your belly button is being pulled by an external force. Raise your hips so that there is a straight line from your knees to your shoulders.
3. Squeeze your glutes and hold the top position for 20-30 seconds before returning to your start position.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Standing Side Leg Lifts

1. In a standing position, use a table or a chair at your side to balance and rest your arm on it.
2. Begin by lifting your leg opposite to the side that you are using for support. Keep the movement slow and concentrate on engaging your leg muscles.
3. Lower the leg back to the original position and repeat as many times as necessary.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced. Then perform the position on the other side.

Pro tip: If you don't have access to dumbbells, you can use canned goods, bags of rice, or even books.

Best Strength Training Exercises to do at the Gym

If you do have a gym membership, activewear accessories or exercise equipment that you want to make the most out of, discover our top strength training exercises you can do at the gym below:

Chest Exercises

Incline Dumbbell Press

1. Position yourself on an incline bench while gripping a dumbbell in each hand.
2. Extend your arms so the dumbbells are above your head.
3. Begin by lowering the dumbbells slowly so they lightly reach your mid chest and bend your arms.
4. Extend your arms so you resume your starting position.
5. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Bench press

1. Begin by lying on your back on a flat bench, use a barbell and grip it with both hands. Your hands should be slightly wider than shoulder-width apart, with your arms extended.
2. Bend your arms and lower the bar to your chest.
3. Press the barbell back up and maintain a stable core while controlling your movement.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Shoulder Exercises

Battling Ropes Alternating Waves

1. With one rope in each hand, begin by facing the anchor. Your palms should be facing inward.
2. With your feet shoulder-width apart, bend your knees and lean forward slightly, then perform a whipping motion with one of the ropes in one hand.
3. Once it reaches the anchor, perform the same movement on the other side.
4. Keep alternating the movement for three to four sets of 1-2 movements.

Shoulder Press Machine

1. Sit at a shoulder press machine and ensure the seat is adjusted to a comfortable position. Your back should be flat against the support with the handles at shoulder height.
2. Hold the handles and push upward, keeping your elbows slightly bent as you extend your arms.
3. Pause at the top, then bring your arms back down slowly and return to your starting position.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Tricep/Bicep Exercises

Single Arm Push Press

1. Tricep exercises for a stronger body are even easier to achieve in a gym setting. In a standing position, hold a dumbbell in one hand.
2. Hold the dumbbell at shoulder height, elbow just ahead of your torso, palm facing in. For balance, keep your other hand on your hip or out to the side.
3. Bend your knees slightly, ensuring your torso is upright and your hips are planted.
4. Extend your hips and knees to transfer the force upward, and drive the dumbbell straight above your head in one fluid movement.
5. At the end of the movement, your arm should be straight above you with a locked-out elbow, with your legs straight and your core engaged.
6. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Lateral Pulldown

1. On a lateral pulldown machine, stand with your feet together, grip the bar in front of you and ensure your hands are just outside of shoulder distance.
2. As you sit down, bring the bar toward your chest. Lean slightly back as you pull the bar and stop when it passes below chin height.
3. Remain sitting down, but reverse the movement by slowly extending your arms and allowing the cable to pull the bar back up.
4. Squeeze your shoulder blades together, ensuring you control the weight throughout the entire movement.
5. Inhale when you extend your arms, exhale as you pull the bar down.
6. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Lower Body Exercises

Single Leg Deadlift

1. In a standing position, maintain a shoulder-width stance with your toes pointed straight ahead.
2. Shift your weight onto one leg, and push the other leg slowly behind you. Ensure that the foot that's in the air is flexed, and your hips and shoulders are square to the floor.
3. At the same time, reach your hands forward in front of you until your upper body and lifted leg are in one straight line.
4. Hold the position for a few seconds, then return to the standing position.
5. Repeat for the number of reps that suit your level - beginner, intermediate or advanced. Then perform the position on the other side.

Goblet Squats

1. Using a kettlebell or dumbbell, hold it in two hands at chest height - close to your body - and stand with your feet shoulder-width apart.
2. Next, lower yourself into a squat position, ensuring your chest is upright and your back is straight.
3. Once you are in the squat position, pause briefly and then drive your body back upright.
4. Repeat for the number of reps that suit your level - beginner, intermediate or advanced.

Top tip: Allow time to rest in between each movement you perform so your body has time to recover from exercise. Aim to take a break of around 60-90 seconds between each set.

Common Mistakes to Avoid When Strength Training

So, you've established exactly what your strength training exercise plan looks like for the foreseeable future. You're almost ready to start building a stronger and better version of you.

But before you start lifting, check out the common mistakes to avoid:

Forgetting to Warm Up

Warming up before a workout can feel like a chore. But it should be a necessary part of your exercise routine. This is especially important when it comes to strength training, as it prepares your body for intense effort, helping to reduce the likelihood of injury and boosting your overall performance.

Overdoing it

It can be tempting to go hard in your first strength-training session. But it's important you understand when your muscles are being pushed past their limit, otherwise you risk injury - which could throw your whole training plan off course.

Underdoing it

You shouldn't overdo strength training, but you definitely shouldn't underdo it either. If you don't push yourself hard, your muscles won't be challenged enough to trigger growth and adaptation. Meaning you won't see results from your training.

Our Takeaway…

When strength training, every woman has to start somewhere. Some of your favorite fitness influencers may have no fear when lifting now, but were likely intimidated at one point, too. So don't feel discouraged to strength train just because you're new to it. If you stay consistent, follow our tips and avoid making common mistakes, you'll be well on your way to building a strong body that makes you look good and feel even better.

And, if you want to secure some brand new US activewear ahead of your new strength-training program, we have a wide range of fits for you to choose from. Check out our extensive collection today.