How to Start Strength Training as a Woman: A Beginner’s Guide

sallybromley
May 9
2 min read

How to Start Strength Training as a Woman: A Beginner’s Guide

Strength training isn’t just about lifting weights—it’s about empowerment, confidence, and building a body that supports you in everything you do. For some women, it’s also about rehabilitating their core after birth or abdominal injury/surgery. If you're new to strength training, the gym might feel intimidating but remember, you belong here.

Why Strength Training?

Strength training offers a range of benefits, including:

Increased muscle mass – improves overall physique and strength.
Bone health – helps prevent osteoporosis (especially after the menopause transition)
Enhanced confidence – nothing feels quite as powerful as lifting something heavy, and knowing you could punch that dickhead in the office if you really had to.

Step 1: Know Your “Why”

Before you start, define your reason for strength training. Do you want to improve performance for another sport? Increase confidence? Build functional strength for daily life? Knowing your goals will help shape your journey.

Step 2: Master the Basics

Start with fundamental movement patterns that support everyday function [see the newsletter from 2025-03-26 Newsletter for a Beginners Guide to Fundamental Movements]:

Squats – for strong legs and core stability.
Hip hinges (deadlifts) – to build glutes and protect your lower back.
Pull (e.g., rows, pull-ups) – supports posture and back strength.
Push (e.g., push-ups, overhead press) – strengthens upper body.

Step 3: Pick the Right Equipment

You don’t need fancy machines to get strong. Consider starting with:

Dumbbells (versatile for all movements)
Resistance bands (great for activation and mobility)
Barbells (progressive overload potential)

Step 4: Focus on Form

Good technique is everything. Prioritize controlled movements, full range of motion, and quality over quantity. If you’re unsure, ask me to check your form for things you’re doing at home or in another gym.

Step 5: Start Light & Build Gradually

Your body needs time to adapt. Begin with lighter weights and gradually increase resistance as your strength improves. Aim for progressive overload—which means adding weight, reps, sets or speed, over time.

Step 6: Recovery is Key

Strength is built outside of the gym. Prioritize:

Rest days – muscles need time to repair (yes, you need at least 1/week)
Good nutrition – fuel your body with protein, carbs, and healthy fats (chat to your GP about additional supplements such as vitamin D and calcium for bones)
Sleep – essential for recovery and muscle growth (practice good sleep hygiene > see my next newsletter for more info on what that is)

Step 7: Mindset & Confidence

You’re going to have days when the weights feel heavier than usual. That’s okay. Trust the process, celebrate your wins—big or small—and own your space at the gym.

Step 8: Make It Fun

Strength training can feel empowering, and yes, sometimes it will feel like a chore. Experiment with new movements, track your progress. Make the hard choice to train and you will see the benefits.

Strength training is for every woman—whether you’re lifting for confidence, health, or pure enjoyment. Start today, stay consistent, and embrace the strength that’s already within you.