12 Week Strength Training Program For Women

Dec 2nd, 2023 - 9 mins

Here we have a 12 week strength training program for women who want to be strong. So if that’s what you’re after you’re in the right place. In fact, you’re in an even better place, because all of our weightlifting workout plans for women are designed to help you get physically stronger, build more muscle and burn more fat - if that’s what you want to do.

12 Week Strength Training Program For Women Contents

Strength Training For Women - There Are No Rules

Why Strength Training is Essential for Women

Key Components of a Women’s Strength Training Program

How To Spot A Good Strength Training Program For Women

Why Strength Training is Essential for Women

Free 12-Week Strength Training Program for Women

Advanced Rep/Set Ranges & Video Demonstrations Available Free

Build Your Own Strength Training Programs

Over 6000 Fiercely Gym Independent Women And Counting

Let This Be The Last Time You Search The Internet For A Strength Training Program

Strength Training Program For Women FAQ’s

Strength Training For Women - There Are No Rules

Strength training is one of the most empowering sports for women. When you move an amount of weight you never thought you could you will find yourself in a realm of elation like no other.

While there are a number of different strength training techniques, we want you first to know that there are no rules here. Provided you’re working towards getting stronger, and you are actually getting stronger as you intended, your strength training workout can be made up of any exercises you like.

We do recommend taking a balanced approach, by that we mean working on overall physical strength. But with that said, it is entirely possible for you to focus your strength training workouts on a particular set of muscle groups.

The ideal approach is a weekly muscle group rotation plan, and that is exactly the format of the 12 week strength training program we have below, for free.

But first, let’s consider the fundamentals of a good strength training program, because ultimately, we want to teach you how to build your own.

Why Strength Training is Essential for Women

Strength training isn’t just about building a physique, being physically stronger has a number of essential benefits for women.

First of all, the stronger you are now, the stronger you will be later in life. Weightlifting will help you to build strength, not just into your muscles, but into your bones and ligaments too. All of this will keep you mobile for longer in your later life.

As mentioned above, strength training is an extremely powerful sport, so besides the physical benefits you will feel ready to conquer the world.

Key Components of a Women’s Strength Training Program

A good strength training program for women is based around some key components, these are the fundamentals of any good strength training workout plan and should be considered a priority.

Muscle Group Rotation

First and foremost you should consider the weekly rotation. This means how each muscle group is targeted throughout the week. As mentioned above, the free strength training program we have below takes this into account, but our goal is to make you gym independent, so we want you to understand these fundamentals for yourself.

It’s worth learning this stuff, because it means you will be able to build your own strength training programs in the future.

So first consider how muscle groups will be rotated throughout the week. Make sure you are not targeting the same muscle groups in every workout. You can learn more about muscle group rotation here.

Exercise Order

Your next step is to consider the exercises.

The fastest and easiest way to spot a good strength training program is to look for key compound moves. These are exercises like the; squat, deadlift and bench press.

Beyond the above, you should look out for other compound exercises.

A quality strength training program will be built around compound exercises. Any strength plan that starts with isolation exercises or cardio based exercises should be missed. Unless you have a valid reason to train that way. For example; a debilitating health condition, or injury rehab/recovery.

The only other exception would be if you are an absolute beginner with limited physical strength. In this instance, you should start light and with assisted exercises if that’s what you’re most comfortable with. But it should always be your intention to progress to a full strength training program that uses compound exercises and heavy (for you) weights.

Related: Weightlifting For Beginners

Reps & Sets

How many reps and sets you perform is a crucial consideration, there are a range of methods that reap different outcomes. This is part of what we teach women in our Members Zone portal. There’s a lot to consider which goes beyond the scope of this article. Just know that for strength, generally speaking, we recommend that you keep your reps between 8-20 per set. And keep your sets between 3-8 per exercise.

The Individual Exercise

Yes, you need to consider all the way down to the granular detail of the individual exercise. You should perform every single rep with intention to ensure you are using correct form and engaging the intended muscle groups.

Again, we teach more about this in our Members Zone portal.

How To Spot A Good Strength Training Program For Women

So to summarise on the above, the way to spot a good strength training program for women is to look out for the following:

Muscle group rotation

Exercise order - compound exercises followed by isolation/assisted exercises

Reps and sets

Individual exercise performance

Free 12-Week Strength Training Program for Women

Back, Shoulders & Triceps Workout Plan

Beginner:

Deadlift 3 sets x 8-12 reps

Dumbbell shoulder press 3 sets x 8-12 reps

Military press 3 sets x 8-12 reps

Lat pulldown 3 sets x 8-12 reps

Reverse flys 3 sets x 8-12 reps

Assisted pull ups (or hangs) 3 sets x 8-12 reps

Want more advanced rep/set ranges plus video demonstrations of each exercise? Create your free Members Zone account here for instant access.

Boobs & Biceps Workout Plan

Beginner:

Barbell bicep curl 3 sets x 8-12 reps

Bench press 3 sets x 8-12 reps

Dumbbell chest fly 3 sets x 8-12 reps

Dumbbell bicep curls 3 sets x 8-12 reps

Dumbbell pull over 3 sets x 8-12 reps

Want more advanced rep/set ranges plus video demonstrations of each exercise? Create your free Members Zone account here for instant access.

Bum & Thighs Workout Plan

Beginner:

Barbell back squat 3 sets x 8-12 reps

Pause squat 3 sets x 8-12 reps

Dumbbell step ups 3 sets x 8-12 reps

Barbell hip thrusts 3 sets x 8-12 reps

Want more advanced rep/set ranges plus video demonstrations of each exercise? Create your free Members Zone account here for instant access.

Legs Workout Plan

Beginner:

Barbell back squat 3 sets x 8-12 reps

Lunges 3 sets x 8-12 reps

Leg press 3 sets x 8-12 reps

Leg extension 3 sets x 8-12 reps

Leg curl 3 sets x 8-12 reps

Single leg glute bridge 3 sets x 8-12 reps

Want more advanced rep/set ranges plus video demonstrations of each exercise? Create your free Members Zone account here for instant access.

Advanced Rep/Set Ranges Available Free

For more advanced rep/set ranges plus video demonstrations of each exercise create your free Members Zone account here for instant access.

Build Your Own Strength Training Programs

Nobody can succeed on a single 12 week strength training program alone. There are a lot of critical contributing factors that stand between you and your desired physical outcomes.

You can use the above strength plan for 12 weeks, but what are you going to do after that? Have you thought about what you will do next?

If you just keep following the same plan over and over again, you will most certainly hit a plateau, the plan won’t challenge you anymore and you won’t be getting any worthwhile results.

It is absolutely necessary that you change your workout plans frequently.

Take the time to learn how to build your own strength training programs. This knowledge is yours to keep forever. Of course you can’t learn it all in one article, but we can help steer you in the right direction.

Check out this article: How To Build Your Own Weightlifting Workout Plans.

Create your free Members Zone account and get our free Gym Independence guide that teaches you how it is possible for you to build your own workout plans.

Create your free account here >>>

Over 6000 Fiercely Gym Independent Women And Counting

Lipstick Lifters has helped over 6000 women worldwide become completely gym independent. From everyday weightlifters, to bodybuilders and powerlifters.

We can help you too. There is a ton of valuable and free content on our website.

Want more workout plans? See here!

Want weightlifting exercise ideas? See here!

Want detailed and valuable weightlifting related content? See here!

Need to calculate macros, BMR, TDEE, your one rep max, or your reverse diet calories? See our free calculators here!

Looking for fresh gym gear so you can look your best? See here!

Ladies, Let This Be The Last Time You Search The Internet For A Strength Training Program

Seriously, no matter where you are now, it is 100% possible for you to be completely gym independent.

Yes there is a learning curve, but why not learn as you lift.

The fundamentals of weightlifting don’t change, once you understand those fundamentals, you’ll already be half way there, everything else comes with experience.

Strength Training Program For Women FAQs

What are the benefits of a strength training program for women?

Strength training makes you stronger, builds muscle, speeds up your metabolism, increases bone density, strengthens ligaments and tendons, and boosts your overall physical and mental health.

How can I start a strength training program if I’m a beginner?

Start by learning the fundamentals of weightlifting. That means familiarising yourself with key compound exercises and then learning which isolation exercises target your desired muscle groups. If you feel the above plan is too complex for your level, we recommend you start with this weightlifting for beginners plan.

What are compound exercises and why are they important?

Compound exercises, like squats, deadlifts, and bench press, work multiple muscle groups through multiple joints in one fluid movement. This allows you to move maximum loads, leading to more efficient workouts and greater strength gains.

How often should I do strength training each week?

Aim for 3-4 strength training sessions per week, allowing for rest days to promote muscle recovery and growth.

Can strength training help with weight loss?

Yes, strength training helps you to build more lean muscle, which in turn speeds up your metabolism and that helps you lose weight. This needs to be accompanied with a healthy and balanced diet for best results.