Program
Strong Start for Women
A beginner-friendly 4-week strength program made for women who want to feel confident in the gym. Train three full-body sessions per week with simple, proven exercises for legs, glutes, upper body, and core. Start light, learn good form, and build momentum one week at a time.
Program schedule
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Week 1Preview
3 workouts
Week 1Preview
3 workouts
Learn each movement and keep every set controlled. Use light loads and stop with several reps in reserve.
Full Body A5 exercises
Squat, push, pull, glutes, and core fundamentals with beginner-friendly loading.
Goblet Squat3 sets
3 sets
Machine Chest Press3 sets
3 sets
Lat Pulldown3 sets
3 sets
Glute Bridge3 sets
3 sets
Dead Bug2 sets
2 sets
Full Body B5 exercises
Hinge, row, press, single-leg strength, and front-core control.
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Dumbbell Row3 sets
3 sets
Dumbbell Shoulder Press3 sets
3 sets
Step Up2 sets
2 sets
Plank3 sets
3 sets
Full Body C5 exercises
Leg press, incline push-up, cable row, lunge pattern, and side-core stability.
Leg Press3 sets
3 sets
Incline Push Ups3 sets
3 sets
Cable Row3 sets
3 sets
Dumbbell Walking Lunge2 sets
2 sets
Side Plank2 sets
2 sets
Week 2Preview
3 workouts
Week 2Preview
3 workouts
Add 1-2 reps where form stays clean. Keep the same weights if technique still needs practice.
Full Body A5 exercises
Squat, push, pull, glutes, and core fundamentals with beginner-friendly loading.
Goblet Squat3 sets
3 sets
Machine Chest Press3 sets
3 sets
Lat Pulldown3 sets
3 sets
Glute Bridge3 sets
3 sets
Dead Bug2 sets
2 sets
Full Body B5 exercises
Hinge, row, press, single-leg strength, and front-core control.
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Dumbbell Row3 sets
3 sets
Dumbbell Shoulder Press3 sets
3 sets
Step Up2 sets
2 sets
Plank3 sets
3 sets
Full Body C5 exercises
Leg press, incline push-up, cable row, lunge pattern, and side-core stability.
Leg Press3 sets
3 sets
Incline Push Ups3 sets
3 sets
Cable Row3 sets
3 sets
Dumbbell Walking Lunge2 sets
2 sets
Side Plank2 sets
2 sets
Week 3Preview
3 workouts
Week 3Preview
3 workouts
Use slightly heavier weights on the first three exercises when ready. Keep reps smooth and controlled.
Full Body A5 exercises
Squat, push, pull, glutes, and core fundamentals with beginner-friendly loading.
Goblet Squat3 sets
3 sets
Machine Chest Press3 sets
3 sets
Lat Pulldown3 sets
3 sets
Glute Bridge3 sets
3 sets
Dead Bug2 sets
2 sets
Full Body B5 exercises
Hinge, row, press, single-leg strength, and front-core control.
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Dumbbell Row3 sets
3 sets
Dumbbell Shoulder Press3 sets
3 sets
Step Up2 sets
2 sets
Plank3 sets
3 sets
Full Body C5 exercises
Leg press, incline push-up, cable row, lunge pattern, and side-core stability.
Leg Press3 sets
3 sets
Incline Push Ups3 sets
3 sets
Cable Row3 sets
3 sets
Dumbbell Walking Lunge2 sets
2 sets
Side Plank2 sets
2 sets
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