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Strength Training Workouts for Women Workout for Weight Loss

Updated Feb 23, 2026

300

cal/session

for a 45-60 min session

Workout NameFull Body Strength for Women

Duration45-60 minutes

DifficultyBeginner to Intermediate

Equipment NeededDumbbells (light to moderate), Bench/Chair

Workout RoutineWarm-up (5-10 mins light cardio & dynamic stretches) 1. Goblet Squats: 3 sets of 10-12 reps 2. Push-ups (modified on knees/incline if needed): 3 sets of 8-12 reps 3. Dumbbell Bent-Over Rows (single arm): 3 sets of 10-12 reps per arm 4. Dumbbell Overhead Press (standing): 3 sets of 10-12 reps 5. Glute Bridges (bodyweight or with dumbbell on hips): 3 sets of 12-15 reps 6. Plank: 3 sets, hold for 30-60 seconds Rest Period: 60-90 seconds between sets Cool-down (5-10 mins static stretching)

How Effective Is Strength Training Workouts for Women for Weight Loss?

Strength training is highly effective for weight loss in women by building lean muscle mass, which boosts resting metabolism and helps burn more calories throughout the day. It also increases EPOC (Excess Post-exercise Oxygen Consumption), meaning you continue to burn calories after your workout. Furthermore, it improves body composition by reducing fat and increasing muscle, leading to a leaner, more toned physique.

AI Coach Tip

Focus on progressive overload by gradually increasing weight, reps, or difficulty to keep challenging your muscles. Consistency is key for results, and an AI Weight Coach can help you track progress and adjust your routine and nutrition to reach your goals effectively.

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