Women’s Strength · Full body
Women’s Strength Start
An inclusive starting point for women who want clear strength work without restrictive fitness stereotypes.
Preview the exercisesGoalFoundational full-body strength and confidence
LevelNew or returning
Duration35–45 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Chair or bench · Band or cable station
Women FocusedBeginner FriendlyFull bodyStrength
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues & alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues & alternatives
Coaching cues
- Set your shoulder blades gently against the floor.
- Keep your wrists stacked over your elbows.
- Pause softly when your upper arms meet the floor.
Alternatives
Coaching cues & alternatives
Coaching cues
- Support one hand and knee or use a split stance.
- Keep the trunk quiet.
- Pull toward the hip and lower fully under control.
Alternatives
Coaching cues & alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives