25 Best Strength Training Exercises For Women, According to Experts

Movement pattern: Squat

Why it rocks: The Bulgarian split squat can shore up functional strength unilaterally, helping to correct any imbalances.

How to:

1. Stand about a strides length away from a box, bench, or chair; extend your one leg back and place your foot on the step, laces facing down. (Optional: Hold a dumbbell in each hand.) That’s your starting position.
2. Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up.
3. Pause, then press through your planted foot to return to start. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

Movement pattern: Squat

Why it rocks: Not only does this intermediate move build muscle in your glutes and quads, but it also enhances balance and unilateral leg strength. As you get stronger, up the challenge by using a shorter box.

How to:

1. Start standing facing away from a box (or chair) with weight in planted foot, opposite foot hovering, and arms at sides.
2. Engage core, bend planted knee, and push hips back to sink down as slow as possible until your butt touches the box.
3. Powerfully push through the planted foot to return to standing position. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 10 to 12 reps.

Movement pattern: Squat

Why it rocks: This move improves single leg balance, by promoting unilateral strength. Plus, it’s easily adaptable since you can change the height of the step and the weight you’re holding.

How to:

1. Stand facing a box or step, holding dumbbells in each hand at sides. Place left foot on bench and right foot on floor.
2. Pushing through left foot, lift body up until standing on top of bench. Drive right knee up until it forms a 90-degree angle.
3. Pause, then return to start. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

Movement pattern: Lunge

Why it rocks: Reverse lunges work the quadriceps, hamstrings, and glutes, all while improving coordination and stability.

How to:

1. Start standing with feet hip-width apart, arms by sides with a dumbbell in each hand.
2. With control, step one foot straight back. Lower down until both legs form 90-degree angles and back knee is hovering an inch or two off the ground.
3. Powerfully press through the front leg. That’s 1 rep. Complete all reps on one side before switching to the other.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

Movement pattern: Lunge

Why it rocks: Curtsy lunges torch the glutes and outer thighs, while also improving lower body strength and muscle symmetry.

How to:

1. Stand with feet hip-width apart, holding the ends of a resistance band in each hand.
2. Take a big step back with left leg, crossing it behind right side at the same time. Bend knees and lower hips until left thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible.
3. Return to start. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

Movement pattern: Lunge

Why it rocks: In addition to working your outer glute muscles and upper legs, this move is helps promote stability and balance in your lower body.

How to:

1. Stand with your feet wider than hip-distance apart, hands at your sides.
2. Keeping your feet planted on the ground, push your hips back, bend one knee and lower your bodyweight over it while your other leg remains straight.
3. Make sure your knee is in line with your foot.Pause, then push back to start. Repeat on the other side. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 16 reps alternating.

Movement pattern: Lunge

Why it rocks: In addition to working your outer glute muscles and upper legs, this move is helps promote stability and balance in your lower body.

How to:

1. Stand with your feet wider than hip-distance apart, hands at your sides.
2. Take a large step forward, maintaining hip-distance spread between feet. Bend at both knees, dropping the back knee down as low as you can (aim for that 90-degree angle).
3. Powerfully push through the front leg to return to standing. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 12 to 16 total steps.

Movement pattern: Hinge

Why it rocks: Deadlifts build overall strength and power in the posterior chain muscles, including the hamstrings, glutes, and lower back.

How to:

1. Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body.
2. Keeping your knees slightly bent and shoulder blades back, press your hips back as you hinge at the waist and lower the dumbbells toward the floor.
3. Squeeze your glutes to return to standing. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 6 to 8 reps.

Movement pattern: Hinge

Why it rocks: Sumo deadlifts engage a little more of the glutes and adductor muscles then regular stance deadlifts—meaning you can lift even heavier loads.

How to:

1. Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing body.
2. Keeping knees slightly bent, press hips back as you hinge at the waist and lower weights toward floor.
3. Squeeze glutes to return to start. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 6 to 8 reps.

Movement pattern: Hinge

Why it rocks: This move strengthens your lower body while also improving stability, and the resistance band is great for added intensity.

How to:

1. Stand on left leg with right leg slightly back behind body and resting on the floor. (Option: hold a dumbbell in each hand.)
2. Engage core and slowly hinge the hips back, lifting right leg straight behind you and lowering torso toward floor until both are parallel to ceiling and right hand/dumbbell is almost touching floor. Focus on the hip hinge and leg elevation, rather than the torso lowering—that will happen naturally.
3. Drive through right heel to return to the starting position. That’s 1 rep.
4. Complete all reps on one side before moving to the other.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

Movement pattern: Hinge

Why it rocks: This beginner-friendly move works your glutes, core, and lower back, and may help mitigate back discomfort due to sitting.

How to:

1. Lie on your back with your knees bent and and feet on the floor.
2. Press into your heels and squeeze your glutes to raise your hips toward the ceiling.
3. Hold the position for two to 3 seconds seconds before slowly lowering to the floor. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 8 to 10 reps.

Movement pattern: Hinge

Why it rocks: Kettlebell swings build power and explosiveness and activate your posterior chain muscles, including the glutes, hamstrings, and lower back.

How to:

1. Start with the bell on the floor an arm’s length in front of you. Keeping your feet hip-width apart, hinge at the hips, reach forward to grab the handle with both hands, and tilt the bell toward you.
2. Powerfully hike the bell back between your legs. Squeeze the glutes to stand up tall, swinging the bell forward. That’s 1 rep.
3. Allow the bell to fall back and hit your hip crease before hinging for the next rep.

Sets and reps: Aim 3 to 4 sets of 6 to 8 reps.

Movement pattern: Push

Why it rocks: This move is perfect for learning the traditional chest press, and will help strengthen your chest and triceps.

How to:

1. Lie on your back with your knees bent and feet placed flat on the floor. Hold a dumbbell in each hand and extend your arms upward, palms facing toward your feet.
2. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground.
3. Slowly reverse the movement and return to start. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 8 to 12 reps.

Movement pattern: Push

Why it rocks: Pushups are a classic move for a reason: They work your chest, shoulders, and triceps. Another perk? They engage your core muscles and build functional strength.

How to:

1. Start in a high-plank position. (Note: You can drop to your knees for a modified version.) Engage your core, keep your legs straight, and hips level.
2. Slowly lower yourself toward the ground bracing your core, keeping your elbows about 45 degrees relative to your torso.
3. Push hard into the ground to lift your body back up in one long line. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 8 to 12 reps.

Movement pattern: Push

Why it rocks: Unlike a standard shoulder press, this upper-body exercise challenges all three muscle heads of your deltoids.

How to:

1. Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing away from you.
2. Draw shoulders down and back, pull your belly button into your spine, and gaze forward. Bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides. Palms should be facing body. This is the starting position.
3. On an exhale, press both dumbbells up to the ceiling, straightening arms while rotating wrists so palms face away from body. When fully pressed, hands should be aligned with shoulders.
4. On an inhale, slowly reverse the movement, rotating wrists so palms face body and bending elbows to return to the starting position at shoulder height. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 10 to 12 reps.

Movement pattern: Push

Why it rocks: Triceps extensions are killer for isolating and strengthening your triceps muscles for improved strength and functionality.

How to:

1. Stand up straight with feet hip-width apart and a dumbbell in one hand.
2. Bring both your biceps to your ears, then grab the elbow with the dumbbell with your opposite hand.
3. Extend weighted hand toward the sky, then slowly lower back down and back, keeping your elbow close into your head. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 10 to 12 reps.

Movement pattern: Push

Why it rocks: This upper-body exercise is great for shoulder isolation. You’ll be surprised at how much tougher an overhead press is sitting down!

How to:

1. Sit on the floor with your legs extended, holding a dumbbell in each hand palms facing you at shoulder height. Pull your belly button in, draw shoulders down and back, and gaze forward.
2. Press both dumbbells up to the ceiling, straightening arms and rotating palms out. When fully pressed, hands should be aligned with shoulders.
3. On an inhale, slowly reverse the movement, bending elbows to return to the starting position. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 10 to 12 reps.

Movement pattern: Pull

Why it rocks: You’ll strengthen your lats, traps, and delts with this classic upper-body pull move. The bent over position provides a little extra challenge to your core, too.

How to:

1. Stand with feet shoulder-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing inward. Bend knees slightly and hinge forward at the hips so chest is facing toward the floor.
2. Pull your belly button in towards your spine, draw shoulders down and back, and gaze toward the floor to maintain a neutral neck. Arms should be hanging toward the floor in front of you.
3. On an exhale, pull through with lats and drive elbows up toward sides until biceps are aligned with ribcage and elbows are bent at a 90-degree angle.
4. On an inhale, straighten arms to return to the starting position. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 6 to 8 reps.