15 Strength Training Exercises Women Should Do Every Day

Including strength training into your daily routine is not just about building muscle; it is about enhancing your overall health and boosting your energy. The following 15 strength training exercises are designed especially for women to boost functional strength and stability.

Squats

Think of these as your go-to for a killer leg day. To nail a squat, stand up straight, with your feet shoulder-width apart. Now, pretend you are about to sit in a chair that is a little too far back. Push your hips back, bend your knees, and dropdown. Keep your chest proud and your spine neutral. Press through your heels to come back up. 

Plank

Next up, the plank. This one is all about core strength. Drop into a face-down position, then push up onto your forearms and toes. Imagine a straight line from your head to your heels, like you are a human plank. Hold this without letting your hips sag or pop up. 

Push-Ups

Onto push-ups. They might seem tough at first, but they are worth the effort. Start in a plank position, hands under shoulders. Bend your elbows to lower your body, keeping your core tight and your body straight. Push through your palms to lift back up. It is a fantastic way to work your chest, shoulders, and triceps all at once.

Lunges

Lunges are your best friends for targeting those legs and glutes. Step forward with one leg, bending both knees to about 90 degrees. Make sure your front knee stays above your ankle and keep your back knee just off the ground. Push off your front foot to step back to the starting position. Alternate legs. 

Deadlifts

Grab a pair of dumbbells or a barbell. Stand with feet hip-width apart, weights in front of your thighs. Bend at your hips and knees, sending your butt back to lower the weights toward the floor. Keep your back flat. Pull the weights up close to your legs as you stand back up. It is a stellar move for your posterior chain, that is, your back, butt, and hamstrings. 

Dumbbell Shoulder Press

The shoulder press is terrific for your upper body, especially your shoulders and arms. Grab a pair of dumbbells and sit or stand with a straight back. Face the palm forward and put the weights at shoulder height. Push the dumbbells up until your arms are fully extended above you, then lower them back down with control. 

Bicep Curls

For something a bit more focused, try bicep curls. Stand or sit with a dumbbell in each hand, arms at your sides, palms facing forward. Curl the weights toward your shoulders. Keep the elbows close to your body. Then, lower them back down slowly. It is straightforward but effective for sculpting those arms.

Tricep Dips

You can do tricep dips almost anywhere: on a bench, a chair, or even your couch. Sit on the edge of your chosen platform, hands next to your thighs. Slide off so your hands are still on the platform, supporting your weight as you dip down. Your elbows should bend to about 90 degrees as you lower your body, then push back up. 

Russian Twists

Sit on the floor; keep your feet flat and bend your knees. Lean back slightly, keeping your back straight. Hold a dumbbell or medicine ball with both hands and lift your feet slightly off the ground. Now, twist your torso to the right, bringing the weight beside your hip, then twist to the left. This seesaw motion is fantastic for your obliques and overall core stability.

Step-Ups

Find a step or a sturdy box for this one. It is like lunges but gives you a bit more of a challenge. Place one foot on the step, push through your heel, and step up until your leg is straight. Bring the other leg up, then step down and repeat, switching legs. It is great for building strength in your legs and glutes.

Glute Bridges

For targeting your glutes and strengthening your lower back, glute bridges are a must. Lie on your back with your knees bent and feet flat on the floor, close to your butt. Focus on your heels to push through, while lifting the hips upwards and squeezing the glutes. Hold for a second, then lower back down slowly. 

Bird-Dog

This one is a bit playful but super effective for core stability and lower back strength. Take position on all fours – keep knees under hips and hands under your shoulders. Extend one arm forward and the opposite leg back, forming a straight line from your extended hand to your extended foot. Hold for a few seconds, then switch sides. 

Leg Raises

Lie down flat on your back, legs straight. Slowly lift your legs to a 90-degree angle, keeping them straight and pressed together, then lower them back down without letting them touch the floor. This exercise intensely targets your lower abs. It is great for tightening up that lower tummy area.

Medicine Ball Slams

If you have some pent-up energy, this one’s for you. Grab a medicine ball, raise it above your head, and then slam it down to the ground with all your might, squatting down as you throw. It is a full-body workout that builds explosive power and relieves stress. It is like throwing a tantrum, but in the most productive way possible!

Pull-Ups

Last but not least, pull-ups. You will need a pull-up bar for this one. Grip the bar with your hands shoulder-width apart, hang freely, then pull yourself up until your chin is over the bar, and lower back down. If full pull-ups are too challenging, start with assisted versions using a band or a machine. It is tough but seriously strengthens your upper body.