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How to Start Weight Lifting as a Woman?

If you want to know how to start weight lifting as a women, you’ve made a fantastic choice for your health and well-being. Weight lifting offers a plethora of benefits, from increased strength to improved body composition and even enhanced confidence.

If you’re wondering how to start weight lifting as a women, it requires setting clear goals, beginning with lighter weights and slowly progressing as you improve. Incorporating compound movements and seeking guidance from a professional trainer for proper form is also crucial for weight lifting for beginner female workouts.

How to Start Weight Lifting as a Woman?

What Is Weight Lifting?

Weight lifting basically involves using external weights to challenge and work your muscles. It is among the most effective ways for women to build strength, increase muscle mass, and improve overall physical fitness.

Weight lifting can include various equipment like dumbbells, barbells, and machines, and it offers a diverse range of exercises that you can use to target all muscle groups.

Weight Lifting Benefits for Women

Weigh tlifting offers several benefits that are specially tailored to the health and fitness goals of women. Here are some benefits of weight lifting workouts for women.

  1. Improved Strength: Weight lifting stimulates the growth of your muscles, which increases strength and muscle mass.
  2. Increased Metabolism: Weight lifting also helps boost your metabolism. Therefore, it leads to an increased calorie burning even at rest.
  3. Enhanced Bone HealthWeight lifting is a great way to strengthen bones and improve bone density. This is especially important for women, as it reduces the risk of osteoporosis, especially when they are more prone to osteoporosis as they age.
  4. Boosted Confidence: Weight lifting is one of the best boosters of self-esteem. As you become stronger and fitter, you’ll certainly feel more confident in your own skin.
  5. Stress Relief: Weight lifting is not only helpful for your physical health but also for your mental health. It can help reduce stress and enhance your mood.

How to Start Lifting Weights as a Female?

Now that you know the benefits, let’s take a look at how to start lifting weights so that you can know how to get into weight lifting as a woman.

1. Set Clear Goals

Before you begin, be clear with your goals, as in, if you want to build strength, put on muscle mass, reduce weight as a woman, or just improve your overall fitness. It will help you track your progress and tailor your routines accordingly.

WBCM Female Deadlift

2. Start With Lighter Weights

As a beginner, it’s important to start with lighter weights and not indulge in any kind of ego lifting. Always focus on having proper form and technique while doing your reps.

3. Gradually Increase Weight

As you become comfortable with the exercises and your form improves, you will find it easy to increase weight and reps with experience. Progressive overload is an important concept.

4. Incorporate Compound Exercises

Compound exercises are very crucial because they work for multiple muscle groups in one exercise. They’re extremely essential for muscular development and overall strength.

5. Seek Professional Guidance

If you want to know how to start strength training as a woman, it is best to seek professional guidance from a fitness trainer. They’ll tailor your workout plans, create diets for you, and also make sure that you don’t mess up on your form.

How Do You Know What Size Weight to Use?

Determining the appropriate weight to use for weight lifting can be challenging, especially for beginners. Here are some tips to help you find the right weight for your workouts:

  1. Start with Bodyweight Exercises: If you’re completely new to weight lifting, begin with bodyweight exercises to get a feel for the movements and assess your strength level.
  2. Use the Talk Test: During weight lifting, you should be able to maintain a conversation. If you’re struggling to speak or gasping for breath, the weight is too heavy. Choose a lighter weight that allows you to perform the exercises with proper form and controlled movements.
  3. Choose a Weight That Fatigues Your Muscles: The weight you select should challenge your muscles without compromising your form. Aim for a weight that allows you to complete the desired number of repetitions with moderate difficulty. If you can easily perform the set, consider increasing the weight.
  4. Gradually Increase the Weight: As your strength improves, gradually increase the weight you’re lifting. This progression helps stimulate muscle growth and ensures continued progress in your weight lifting journey.

Remember, it’s better to start with lighter weights and gradually progress than to start with weights that are too heavy and risk injury or improper form.

WBCM Female Sumo Deadlift

What Gear Do I Need for Strength Training? 

To get started with strength training, there’s no need to have a lot of fancy equipment. But here’s what’s essential:

  • Workout Attire: Comfortable clothing that allows for a full range of motion
  • Proper Footwear: Supportive athletic shoes appropriate for weight lifting exercises
  • Exercise Mat: For providing cushioning and support for floor exercises like planks
  • Water Bottle and Towel: For staying hydrated and maintaining hygiene

These equipment recommendations are the bare minimum, but equipment like lifting straps, gloves, and weight lifting belts are only going to make things better.

Beginner Female Weight Lifting Workout Exercises

To get you started on your weight lifting journey, here are some weight lifting exercises for women.


This compound movement targets the muscles of the lower body, including the quads, hams, and glutes.

  1. Stand with your feet shoulder-width apart and toes slightly turned out
  2. Engage your core and keep your chest lifted
  3. Bend your knees and lower your hips as if you were sitting back in a chair
  4. Lower down until your thighs are parallel to the floor
  5. Push through your heels to return to the starting position


Lunges are another effective compound exercise that works the lower body, also targeting the quads, hamstrings, glutes, and calves. Here’s how this exercise works.

  1. Stand with your feet hip-width apart
  2. Take a step forward with one foot and keep your torso upright
  3. Bend both knees until your front thigh is parallel to the ground and your back knee is just above the floor
  4. Push through the front heel to get back to the starting position
  5. Repeat the same for the other leg


Deadlifts are one of the best compound exercises, and they target the lower back, glutes, and hamstrings.

  1. Stand with your feet hip-width apart and toes pointed forward
  2. Bend at the hips and knee
  3. Keep the back straight and core engaged
  4. Grip the barbell with an overhand grip and maintain a shoulder-width distance between the hands
  5. Extend your hips, straighten your knees, and keep the weights close to your body as you lift
  6. Pause at the top, slowly lower the weights back down and control the weight

Chest Presses

One of the best upper body exercises, chest presses target the chest and triceps.

  1. Lie on a weight lifting bench with your feet flat on the floor and your back against the bench
  2. Hold the dumbbells at chest level
  3. Engage your core and push the weights upward until your arms are completely extended
  4. Lower the weights back down with control and make sure that you’re forming a 90-degree angle with the elbows

Shoulder Presses

Shoulder presses are extremely important for growing your deltoid muscles.

  1. Sit on a weight lifting bench or stand with your feet firmly planted on the ground
  2. Hold the dumbbells or barbell at shoulder level with the palms facing forward
  3. Engage your core and press the dumbbells or the barbell overhead until you can completely extend your arms
  4. Lower the weights gradually to shoulder level, maintaining control

Bent-Over Rows

Bent-over rows target the back. Here’s how to perform this exercise.

  1. Stand with your feet hip-width apart and bend your knees slightly
  2. Hold the dumbbells or the barbell with the palms facing your body
  3. Hinge forward at the hips and keep the back flat
  4. Engage your core and pull the dumbbells/barbell up towards your chest
  5. Squeeze your shoulder blades during the motion
  6. Lower the weights back slowly and repeat for the desired number of reps

Remember to start with lighter weights and make sure that the form is correct and the weight is controllable before progressing to heavier weights. Perform 2-3 sets of 10-12 repetitions for each exercise.

Beginner Female Weight Lifting Schedule

To know how to start lifting weights as a female, we have got you covered. Here is a weight lifting routine for beginner female to follow. Let’s take a look.

Day 1: Lower Body

  • Squats: 3 sets – 10-12 reps
  • Lunges: 3 sets – 10-12 reps (per leg)
  • Deadlifts: 3 sets – 8-10 reps

Day 2: Upper Body

  • Chest Press: 3 sets – 10-12 reps
  • Shoulder Press: 3 sets – 10-12 reps
  • Bent-Over Rows: 3 sets – 10-12 reps

Day 3: Rest

  • Chest Press: 3 sets – 10-12 reps
  • Shoulder Press: 3 sets – 10-12 reps
  • Bent-Over Rows: 3 sets – 10-12 reps
WBCM female front squat

Day 4: Full Body

  • Squats: 3 sets – 10-12 reps
  • Lunges: 3 sets – 10-12 reps (per leg)
  • Chest Press: 3 sets – 10-12 reps
  • Shoulder Press: 3 sets – 10-12 reps
  • Bent-Over Rows: 3 sets – 10-12 reps

Day 5: Rest

Repeat this 5-day routine with progressive overload. Always remember to stretch after a workout and warm your body up before one. 


Get started on your weightlifting journey with the Torokhtiy Free Olympic Weightlifting Program! Perfect for beginners, this FREE 2-week program focuses on Snatch and Clean & Jerk techniques. Suitable for all levels, it’s designed for muscle and technical preparation.


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How Much Weight Should a Female Beginner Lift?

As a beginner, it’s crucial to start with lighter weights and shift all your focus to having proper form and technique. Always choose the weights with which you’re comfortable. Then, slowly increase the weight as you become more comfortable and confident.

Can a Female Lose Weight by Lifting Weights?

Yes, they certainly can, and it contributes a great deal, as it helps build muscle mass and increase strength. Don’t forget to combine it with a good diet, cardio exercises, and ample rest, and if you’re just starting, a beginner weight lifting routine for women is your best bet.


So, these were all the tips and insights for women who want to start with weight lifting. It is one of the best things you can do to take care of your overall fitness. Just remember to seek professional guidance and progress safely. If you have any more weight lifting tips for women, do let us know in the comment section.

Also read:

  1. What Age Should You Start Lifting Weights
  2. Starting Position in Olympic Lifting
  3. Hook Grip
  4. Bulgarian Method
  5. Weightlifting Meal Plan
  6. Does Weightlifting Make You Taller or Shorter
  7. 6 Day Olympic Weightlifting Program

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

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