Strength training is an important aspect of any fitness routine, particularly for women.

Not only does it improve overall health and fitness, it can also help with weight loss, increase bone density, and boost self-confidence.

However, many women may not be sure where to start when it comes to strength training with weights.

In this blog post, we will provide an overview of what a good schedule for strength training with weights for women looks like, including recommendations for frequency of training, types of exercises, and progression with weight.

We will also discuss the importance of recovery and nutrition in strength training, and provide tips for making it a sustainable and effective part of your fitness routine.

Frequency of training

Strength training, when done correctly, can be very beneficial for women, but it's important to ensure that you are giving your body enough time to recover and adapt between sessions.

The American College of Sports Medicine recommends that adults engage in strength training exercises at least two non-consecutive days per week, with at least 48 hours of rest in between sessions to allow for muscle recovery.

However, if you are new to strength training or have a more specific goal, you may need to adjust the frequency of your training.

For example, if you are trying to build muscle, it may be beneficial to train more frequently, possibly even every day, as long as you are varying the muscle groups you are working and allowing for adequate recovery.

On the other hand, if you are primarily looking to maintain muscle mass, you may be able to train less frequently.

It's also important to note that muscle recovery and adaptation are not only determined by time but also by the intensity and volume of your workout.

High-intensity and high-volume exercises will require more recovery time than low-intensity and low-volume exercises, and it's important to adjust your training accordingly.

Types of exercises

Strength training exercises can be broadly categorized into two types: compound movements and isolation exercises.

Compound movements, such as the squat, deadlift, and bench press, involve multiple muscle groups and joints and are considered the most effective exercises for overall strength and muscle development.

Isolation exercises, such as the bicep curl and tricep extension, focus on a single muscle group and are often used as supplementary exercises to target specific areas or to improve muscle imbalances.

When choosing exercises for your strength training program, it's important to consider your goals and fitness level.

If your goal is to build muscle, compound exercises should be the foundation of your program.

If your goal is to target a specific muscle group, isolation exercises can be added to your program as supplementary exercises.

It's also important to consider your fitness level when choosing exercises.

If you are new to strength training, it's best to start with exercises that are relatively easy to learn and perform, such as bodyweight exercises or machine-based exercises, before progressing to more complex exercises like barbell squats and deadlifts.

Proper form and technique are crucial for injury prevention and getting the most out of your strength training exercises.

It is always recommended to work with a trainer or coach, at least for the first few sessions, to ensure you're using the correct form.

Additionally, make sure to always use a weight that you can perform the exercise with proper form, and never sacrifice form for weight.

Progressing with weight

Proper progression in weight is essential to see results and continue to challenge yourself in strength training.

It's important to start with a weight that is appropriate for your current level of fitness and gradually increase the weight as you become stronger.

A simple and effective way to progress is by using the principle of progressive overload.

Progressive overload means gradually increasing the weight, reps, or sets of an exercise over time.

This gradual increase in intensity will challenge your muscles and lead to growth and adaptation.

It's also important to remember that progress may not be linear, and there may be plateaus or setbacks along the way.

It's important to challenge yourself and push past your comfort zone, but it's also important to listen to your body and not overdo it.

Overtraining can lead to injuries and burnout.

Tracking your progress is also essential in order to make adjustments to your program as needed.

Keep a training log and record the weight, reps, and sets of each exercise.

This will allow you to see how much you have progressed and make adjustments to your program as needed.

Recovery and nutrition

Proper recovery and nutrition are essential for muscle growth and overall health.

The muscles grow and repair during the recovery phase, which is why it's important to give your body enough time to recover between strength training sessions.

Adequate rest and recovery include getting enough sleep, hydration, and stretching.

Nutrition plays a crucial role in strength training, particularly when it comes to muscle growth.

Protein is essential for muscle repair and growth, and it's important to consume enough protein to support your strength training goals.

Aim for about 0.8 to 1 gram of protein per pound of body weight per day.

Additionally, carbohydrates and healthy fats are also important for energy and overall health.

It's also important to fuel your body properly before and after your strength training sessions.

Eating a small meal containing both protein and carbohydrates about 1-2 hours before your workout will provide energy and help to prevent muscle breakdown during your workout.

After your workout, consuming a meal containing protein and carbohydrates within 30 minutes to 1 hour will help to promote muscle recovery and growth.


In conclusion, strength training is an important aspect of any fitness routine for women, with many benefits for overall health, weight loss, bone density, and self-confidence.

A good schedule for strength training with weights for women includes recommendations for frequency of training, types of exercises, progression with weight, recovery and nutrition.

It's important to listen to your body, be patient with progress, and work with a trainer or coach to ensure that you are using proper form and technique.

Remember to prioritize proper recovery and nutrition, and fuel your body before and after your strength training sessions.

Incorporating strength training into your fitness routine can help you to achieve your goals and to live a healthier and more active lifestyle.