7 Best Strength Training Exercises for Women with Amari Activewear

Target multiple muscle groups, increase strength, and build lean muscle with these 7 strength training exercises for women; a complete 30-minute strength training routine.

7 Best Strength Training Exercises for Women | www.nourishmovelove.com

There are so many different ways to train — timed cardio intervals, low impact barrerepetition based strength + cardio pyramids, high impact barrestrength + endurance AMRAP circuits, and the list goes on. But sometimes you have to get back to the basics.

If you’ve plateaued, or aren’t seeing the results you’ve been looking for; if you’re recovering from an injury; if you’re a runner looking to build more strength; or if you’re pregnant like me — it’s time to get back to the basics with these 7 strength training exercises for women.

I know, titling this workout the 7 best strength training exercises for women is bold. But I’ve put my own spin on some of the most basic strength training exercises to target multiple muscle groups while increasing strength and core stability, which in my book makes these 7 exercises the 7 best strength training exercises for women.

So try adding this powerful strength routine to your training regiment this week. These 7, repetition-based exercises will increase strength, build lean muscle and give you a complete 30-minute strength training routine you can do anywhere with a set of dumbbells. 

If you’re having trouble viewing these Strength Training Exercises For Women, try turning off or pausing your ad-blocker. If you prefer, you can view this video on Youtube here.

the workout: 7 Best Strength Training Exercises for Women

Complete the number of repetitions listed next to each exercise below using a medium-to-heavy set of dumbbells. Repeat the entire workout x 3-4 sets. This routine of the 7 best strength training exercises for women is a complete 30-minute strength training circuit workout. 

  1. Front Squat + Press — 15 reps
  2. Static Lunge + Curl — 8 reps per leg
  3. Sumo Squat + Upright Row — 12 reps
  4. Curtsy Lunge + L-Fly — 8 reps per leg
  5. Plank + Alternating Row — 8 reps per arm
  6. Glute Bridge + Tricep Kick — 15 reps
  7. Glute Bridge Hold + Chest Fly — 12 reps

Repeat x 3-4 sets

see video above for complete workout and proper exercise form. 

Front Squat + Press — 15 reps

Front Squat + Press

Static Lunge + Curl — 8 reps per leg

Static Lunge + Curl

Sumo Squat + Upright Row — 12 reps

Sumo Squat + Upright Row

Curtsy Lunge + L-Fly — 8 reps per leg

Curtsy Lunge + L-Fly

Plank + Alternating Row — 8 reps per arm

Plank + Alternating Row

Glute Bridge + Tricep Kick — 15 reps

Glute Bridge + Tricep Kick

Glute Bridge Hold + Chest Fly — 12 reps

Glute Bridge Hold + Chest Fly

Amari Activewear the ultimate on-the-go apparel for active women

Did you know Amari means ‘strength and beauty?’  Me either, but I like it! And I love the mission statement behind Amari Activewear — to create the ultimate on-the-go apparel for active women. To empower women every day. To give women the strength to shine and to be their best self.

amari activewear outfit

From the gym to studio and coffee shop to running errands, this outfit is so versatile and comfy!

I’m wearing:

  • Indigo Blue + Raven Black Poppy Leggings {great for working out and lounging}
  • Heathered White Phoebe Sweater { old — similar linked here! I pretty much lived in this sweatshirt throughout my second trimester}
  • Raven Black Torrey Tank {see picture below, I love the open back on this tank, especially for my barre workouts}

Amari Activewear Torrey Tank

get 25% off any amari activewear purchase! simply click here to shop and use promo code: NourishMe25

this workout is a sponsored post in partnership with amari activewear. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout re-cap: 7 Best Strength Training Exercises for Women

Complete the number of repetitions listed next to each exercise below using a medium-to-heavy set of dumbbells. Repeat the entire workout x 3-4 sets. 

  1. Front Squat + Press — 15 reps
  2. Static Lunge + Curl — 8 reps per leg
  3. Sumo Squat + Upright Row — 12 reps
  4. Curtsy Lunge + L-Fly — 8 reps per leg
  5. Plank + Alternating Row — 8 reps per arm
  6. Glute Bridge + Tricep Kick — 15 reps
  7. Glute Bridge Hold + Chest Fly — 12 reps

pin these 7 best strength training exercises for women

7 Best Strength Training Exercises for Women | www.nourishmovelove.com

8 comments
  1. I was skeptical at first, as I’m used to my videos! Well…I’m sold! A solid 30 breathless, sweaty minutes! Thank you!!

    • Shaun! So glad you were willing to give this workout a try and liked it! It sure does give you a total body burn in 30 minutes! Thanks so much for sharing and I hope you Pin this one to your workout boards and come back for more! -Lindsey

  2. Thank you SO much for sharing these simple moves/workouts Lindsay! I really like how simple you make them and how you incorporate movement into lifting weights.

    • Emily! I’m so glad you love these 7 exercises as much as I do! Thanks so much for your feedback and I hope you add this one to your ‘workout’ Pinterest board or weekly routine. Thanks Emily and have a great week, xo-Lindsey

    • Laura! I’m so glad you love this workout as much as I do! And seriously I lived in that sweater during my second trimester, so cute + comfy! Thanks for sharing and awesome work! xo-Lindsey

  3. I can’t wait to try this workout! I just found out I’m pregnant (yay!) and been reading a lot about exercising during pregnancy. Do you have any tips of what to focus on/avoid? I read that you should not do workouts on your stomach or back. Are these bridge workouts safe?

    • Sandi! Congrats on your pregnancy — that’s so exciting!!! Honestly, my best tip for exercising while pregnant is to listen to your body! If you’ve been active stick to your normal routine (it will help you feel more normal too) and just listen to your body, pull back and modify when needed. I didn’t really start adjusting my workout routine till around 20 weeks and I slowly started modifying and now in the third trimester I’m doing lots of modifying. But pregnancy is so different for everyone so just listen to your body (it will tell you what it likes and doesn’t), stay hydrated and just try and keep moving! I stopped doing exercises on my stomach after 12 weeks, but I still do some stuff on my back if it feels ok. The main thing with bridges on your back is more when you’re at the end of second/beginning of third trimester and you want baby to be head down and doing bridges can confuse babies positioning. Again your body will tell you what it likes and doesn’t like! Hope that helps and happy #fitpregnancy! xo-Lindsey