5 Minute Strength Workout System For Women

Welcome to Lipstick Lifters 5 minute strength workout system is for women who are completely new to lifting, or have long since lost their lifting momentum and want to get back on track.

The purpose of the 5 minute strength workout system is to introduce women to the wonderful world of strength training. It is a system whereby we “break you in” slowly, in 5 minute intervals, leading you to a full 60 minute workout plan that you can continue working for up to 6 weeks. Though we recommend getting a new plan after 4 weeks.

Who can’t spare 5 minutes for a quick workout? It really isn’t much time, and ultimately, what you will find, as you work through this process, is that you will end up doing way more than just 5 minutes, or 10-20-30 minutes, etc… Because you WANT TO, not because you feel like you must.

Everything you need to know is below, with linked information about each exercise if you’re not familiar.

Lipstick Lifters 5 Minute Strength Workout System

Here is how the system works:

So on each day you add the new exercise, ensuring you complete the exercises from the previous days first. Here's what it will look like...

Day 1: 3x10 Bodyweight Squat

Day 2: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges

Day 3: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges + 3x10 Seated Overhead Press

Day 4: Rest

Day 5: Rest

Day 6: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges + 3x10 Seated Overhead Press + 3x10 Dumbbell Shoulder Press

Day 7: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges + 3x10 Seated Overhead Press + 3x10 Dumbbell Shoulder Press + Dumbbell Chest Press

Day 8: Rest

Day 9: Rest

Day 10: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges + 3x10 Seated Overhead Press + 3x10 Dumbbell Shoulder Press + 3x10 Dumbbell Chest Press + 3x10 Bicep Curls

Day 11: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges + 3x10 Seated Overhead Press + 3x10 Dumbbell Shoulder Press + 3x10 Dumbbell Chest Press + 3x10 Bicep Curls + 3x10 Triceps Dips

Day 12: Rest

Day 13: Rest

Day 14: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges + 3x10 Seated Overhead Press + 3x10 Dumbbell Shoulder Press + 3x10 Dumbbell Chest Press + 3x10 Bicep Curls + 3x10 Triceps Dips + 3x Plank

Day 15: 3x10 Bodyweight Squat + 3x10 Bodyweight Lunges + 3x10 Seated Overhead Press + 3x10 Dumbbell Shoulder Press + 3x10 Dumbbell Chest Press + 3x10 Bicep Curls + 3x10 Triceps Dips + 3x Plank + 3x 10 Russian Twist

...And so on, adding the 15 mins cardio, 5 mins at a time, which gives you your full workout plan by day 20.

You can work with the full plan for up to 6 weeks, after that we recommend switching to a new plan.

More Information About Each Exercise

Our exercise database is pretty extensive, you can learn more about each exercise on the links below:

Squat

Lunges

Seated Overhead Press

Dumbbell Shoulder Press

Dumbbell Chest Press

Bicep Curls

Triceps Dips

Plank

Russian Twist

Full Workout Plans

If you’d like more full workout plans, we’ve got a selection of free plans available in our Members Zone portal, these will allow you to rotate muscle groups across the week, rather than the full body workout approach above.

Keep in mind that a full body workout plan is most suitable to absolute beginners, so if you’re truly just getting started, work through the above system and the full plan for a few weeks at least and 6 weeks at most.

If you’ve got some past lifting experience, you might prefer to use the free plans in our portal. You can sign up for free here >>>

You can also explore the full extent of our workout plans here >>>