Women, ages 18-29
Strength Foundations: Women 18-29
A 4-day upper/lower strength split with cardio, built to develop strength and technique foundations.
Effort: Most sets at effort 7-8 out of 10 (2-3 reps left in the tank).
Before you start
- Complete a readiness check (for example the PAR-Q+) before starting. Get medical clearance first if you have heart, lung, kidney or metabolic disease, are pregnant, or have symptoms such as chest pain, dizziness or unusual breathlessness.
- Stop and seek medical help for chest pain or pressure, fainting, severe shortness of breath, or an irregular heartbeat during exercise.
- Pain is a signal to modify: reduce the load or range, or swap the exercise. Sharp or joint pain is not something to push through.
- This guide is general education, not individualized medical or exercise advice.
Your week
- MonLower body
- TueUpper body
- WedCardio 30-40 min
- ThuLower body
- FriUpper body
- SatCardio or sport
- SunRest
Warm-up (every session)
- 3-5 min easy cardio
- Leg swings and hip circles
- 1-2 light sets of the first exercise
Session · Lower body
YouTube video✋ Cup the top end
Goblet squat
Chest tall, knees track over toes, full controlled depth.
4 x 8-12
In simple words: Hold one weight at your chest and sit down like there's a chair behind you, then stand back up.
Why: Builds your thighs and glutes, the biggest muscles you have, which burn the most energy and keep you strong getting up from chairs and stairs.
How to do it right
- Hold one dumbbell vertically against your chest, elbows pointing down.
- Feet shoulder-width, toes slightly out.
- Sit down between your heels with your chest tall, knees following your toes.
- Push the floor away to stand.
Avoid: Heels lifting off the floor · Knees caving inward · Rounding the lower back at the bottom
Joints: Knees sore? Squat to a bench (box squat) so you only go as low as feels good.
4 x 8-12
YouTube video✋ Overhand
Dumbbell Romanian deadlift
Hinge at the hips, soft knees, flat back.
3 x 8-12
In simple words: Push your hips back like closing a car door with your bottom, slide the weights down your legs, then stand tall.
Why: Strengthens your hamstrings, glutes and lower back, the muscles that protect your back when you lift anything off the floor.
How to do it right
- Stand tall holding dumbbells in front of your thighs.
- Soften your knees and push your hips back like closing a car door with your bottom.
- Slide the weights down your legs, back flat, until you feel a hamstring stretch.
- Squeeze your glutes to stand back up.
Avoid: Rounding the back to reach lower · Bending the knees into a squat · Letting the weights drift away from your legs
Joints: Back sensitive? Use light weights, stop at mid-shin, or start with glute bridges.
3 x 8-12
Reverse lunge
Step back, lower under control, drive through the front foot.
3 x 8-10 per side
In simple words: Take a big step backward, bend both knees, then push off your front foot to come back.
Why: Trains each leg on its own, fixing left-right imbalances and building the balance you need for stairs and walking.
How to do it right
- Stand tall, hands on hips or holding dumbbells.
- Take a long step backward and lower your back knee toward the floor.
- Keep your front shin fairly upright and your weight in the front heel.
- Push through the front foot to step back up.
Avoid: Front knee shooting far past the toes · Leaning the torso forward · Rushing the step
Joints: Knees sore? Shorten the step, hold a counter, or swap for a box squat or glute bridge.
3 x 8-10 per side
Glute bridge or hip thrust
Squeeze glutes at the top, ribs down.
3 x 10-15
In simple words: Lie on your back with knees bent and lift your hips up like a bridge, then lower slowly.
Why: Wakes up and strengthens your glutes, which take pressure off your knees and lower back.
How to do it right
- Lie on your back, knees bent, feet flat and hip-width apart.
- Tuck your ribs down and press your lower back gently into the floor.
- Drive through your heels to lift your hips into a straight line from shoulders to knees.
- Squeeze for a second, then lower slowly.
Avoid: Arching the lower back at the top · Pushing through the toes · Dropping down fast
Joints: One of the most back- and knee-friendly exercises there is.
3 x 10-15
Standing calf raise
Full stretch at the bottom, pause at the top.
3 x 12-15
In simple words: Stand tall and rise up onto your tiptoes, then lower your heels back down.
Why: Strong calves help with balance, walking speed and ankle stability, and they pump blood back up from your legs.
How to do it right
- Stand tall with feet hip-width apart.
- Rise up onto the balls of your feet as high as you can.
- Pause at the top.
- Lower your heels slowly.
Avoid: Bouncing · Rolling onto the outside of the foot · Only doing half the movement
Joints: Hold a wall or counter if your balance isn't steady.
3 x 12-15
Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.
Session · Upper body
YouTube video✋ Hands flat
Push-up (incline if needed)
Body in one line, elbows about 45 degrees.
4 x 6-15
In simple words: Keep your body straight like a plank of wood, lower your chest to the floor, then push back up.
Why: Works your chest, shoulders, arms and core together, with no equipment.
How to do it right
- Hands slightly wider than shoulders, body in one straight line.
- Elbows at about 45 degrees from your body, not flared straight out.
- Lower your chest toward the floor under control.
- Push the floor away until your arms are straight.
Avoid: Hips sagging or piking up · Elbows flared out to the sides (stresses the shoulders) · Half reps
Joints: Shoulders or wrists sore? Put your hands on a bench (incline) or hold dumbbell handles to keep wrists straight.
4 x 6-15
YouTube video✋ Neutral
One-arm dumbbell row
Pull elbow toward the hip, no torso twist.
3 x 10-12 per side
In simple words: Lean on a bench with one hand and pull the weight up to your hip like starting a lawnmower.
Why: Builds your upper back and lats, which pull your shoulders back, improve posture and balance out all the pressing.
How to do it right
- Put one hand and knee on a bench, back flat like a table.
- Hold the dumbbell with your arm straight down.
- Pull your elbow up toward your hip, keeping it close to your body.
- Lower slowly until your arm is straight.
Avoid: Twisting the torso to swing the weight · Shrugging the shoulder up to your ear · Pulling with the hand instead of the elbow
Joints: Shoulder-friendly; keep the elbow close to your side.
3 x 10-12 per side
YouTube video✋ Overhand
Dumbbell overhead press
Brace the core, avoid arching the low back.
3 x 8-12
In simple words: Hold the weights at your shoulders and push them straight up over your head.
Why: Strengthens your shoulders and triceps for lifting things overhead, like putting bags on a high shelf.
How to do it right
- Hold dumbbells at shoulder height, palms facing slightly toward each other.
- Brace your core and squeeze your glutes.
- Press the weights straight up until your arms are almost straight.
- Lower back to your shoulders under control.
Avoid: Arching the lower back · Pressing the weights forward instead of up · Locking the elbows hard
Joints: Shoulder injury? Skip overhead pressing; do face pulls and lateral raises with light weights instead.
3 x 8-12
YouTube video✋ Overhand
Lat pulldown or band pulldown
Lead with the elbows, shoulders down.
3 x 10-12
In simple words: Reach up, then pull your elbows down to your sides like climbing a ladder.
Why: Builds your lats, the large back muscles that give you a strong, upright back and help with pulling.
How to do it right
- Grip the bar or band a little wider than your shoulders.
- Sit or stand tall, chest up.
- Pull your elbows down toward your ribs, bringing the bar to your upper chest.
- Let your arms rise slowly back up.
Avoid: Leaning far back · Pulling the bar behind your neck · Yanking with momentum
Joints: Use a neutral grip (palms facing each other) if your shoulders complain.
3 x 10-12
Plank
Glutes on, breathe steadily.
3 x 20-45 s
In simple words: Hold your body straight on your forearms and toes. Don't let your hips sag or poke up.
Why: Teaches your whole core to brace, which protects your back during every other lift.
How to do it right
- Forearms on the floor, elbows under your shoulders.
- Step your feet back so your body is a straight line.
- Squeeze your glutes and pull your ribs down.
- Breathe steadily and hold.
Avoid: Hips sagging toward the floor · Bottom poking up · Holding your breath
Joints: Too hard? Drop to your knees, or do it with your forearms on a bench.
3 x 20-45 s
Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.
Cardio & daily movement
- Aim for 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity per week.
- Mix steady sessions (brisk walk, cycling, jogging) with one interval session if you enjoy it.
How to progress
- Use double progression: when you reach the top of the rep range on every set, increase the load slightly next session.
- Weeks 1-4 learn technique; weeks 5-8 push gradually heavier.
- Every 6-8 weeks, take a lighter week with about half the sets.
Notes for you
- Women respond to strength training with the same principles as men: progressive load, enough protein, enough recovery.
- If you are pregnant or postpartum, get clearance from your obstetric provider before starting or changing a program.