Printable Strength Training Workouts For Women

Printable Strength Training Workouts For Women

Strength training for women can often be a misunderstood or challenging concept.

4 Week Strength Training Program For Women Printable

Regarding martial arts, I have always noted that women have an advantage training with men. Normally, the men will be physically stronger which then requires women to focus on their technique and not try and power through everything. 

The reverse is also true. Often a very strong man is the hardest student to teach when they begin. They can outmuscle their opponent and too often get lackadaisical with their technique. Eventually, this will slow down as they progress, but it hinders the speed of their initial growth of knowledge.

Strength Training for Fat Loss

In my experiences women often have stated a concern that strength training could lead them to have a less feminine body. This is one of the biggest misconceptions and obstacles that must be overcome for women to realize the results they are trying to achieve. 

Where women are at an unfortunate disadvantage when it comes to strength training is in a lower level of testosterone. A challenge often for women, especially beginners is pushing themselves to failure. It is critical when strength training, and often something women have a harder time pushing themselves with in the beginning.

However, 95% of training principles and programs can be used by women, the same as men. All other systems, except for hormonal work the same way for both genders.

Regarding weight loss as well, women must control their nutrition a little more strictly than men. Due to lower testosterone, they tend to gain fat easier.

Working with some women lately I decided to put this article together. Below is a strength training workout that I’ve had success with.

4 Week Strength Training Program For Women Printable

Exercise Sets Repetitions Rest
Kettlebell Swing 4 12 1 Minute
Squats 4 12,10,8,6 2 Minute
Deadlift 4 12,10,8,6 2 Minute
Leg Press 4 12,10,8,6 1 Minute
Leg Curls 4 12,10,8,6 1 Minute


Bench Press 4 12,10,8,6 1 Minute
Reverse Fly 4 12,10,8,6 1 Minute
Chest Fly 4 12,10,8,6 1 Minute
Bent Over Rows 4 12,10,8,6 1 Minute
Pull Ups 4 12,10,8,6 2 Minute


Weighted Hip Thrust 4 15,12,12,10 1 Minute
Single Leg Deadlift 4 12,10,8,6 2 Minute
Weighted Hyperextension 4 12,12,10,8 1 Minute
Weighted Lunge 4 12,12,10,8 2 Minute


Seated Row 4 12,10,8,6 2 Minute
Dumbbell Press 4 12,10,8,6 1 Minute
Lat Pulldown 4 12,10,8,6 2 Minute
Dumbbell Fly 4 12,10,8,6 1 Minute

I also linked several printable strength training workouts that women can use as well. These workout are from Muscle & Strength. This is a great website that provides a ton of free resources. You can click the links below to download and print the programs.

12 Week Women’s Workout Program

30 Day Workout Plan For Women


Hopefully, within these printable strength training workouts for women you can find the program that fits you. Once the program is done it’s always good to change it up. A new program will get you the best results. Don’t allow your body to adjust.


Let me know how these workouts do for you.


    1. Thanks, I appreciate you reading and taking the time to comment.
      Without knowing the size and strength of the novice it’s hard to give an accurate recommendation. 18-25 lbs is probably a safe assumption. You don’t want to go too light as you will not get any benefits from the exercise. In contrast going to heavy is not a good idea either.

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