Beginner’s Guide to Strength Training for Women

Strength training is the most effective way to change how your body looks, feels and performs. This guide gets you started in four steps.

Step 1: Learn the six patterns

• Squat
• Hinge
• Push
• Pull
• Lunge
• Carry

Step 2: Follow a simple 3-day plan

1. Day A: goblet squat, dumbbell press, seated row, plank
2. Day B: Romanian deadlift, lat pulldown, push-up, farmer’s carry
3. Day C: split squat, shoulder press, one-arm row, dead bug

Step 3: Use progressive overload

Every week try to add a rep, a small amount of weight or better control. Write your numbers down.

Step 4: Recover

Sleep seven to nine hours, eat enough protein and take at least two rest days each week.