How often should women strength train?

by Amanda Boike Fitness

Want a simple, science-backed answer you can actually use? Here it is: most women do best with 2–4 strength sessions per week, depending on your goal, schedule, and recovery. The “right” plan is the one you can repeat week after week.

Why strength training for women

Strength training helps you:

• Build and keep lean muscle (for healthy metabolism and body composition).

• Improve bone density and protect joints as you age.

• Boost confidence, balance, and everyday strength.

• Support heart and metabolic health.

Strength is a longevity superpower. Two days per week is the minimum for health; 3–4 days drives faster change.

Strength training for women: where to start

• Equipment: Start with dumbbells and a sturdy chair/bench. Bands are great add-ons.

• Movements to learn first: Squat, hinge (deadlift pattern), push (floor/bench/overhead), pull (rows), and core bracing.

• Progression: You can do more than 20-30 reps with clean form, go a bit heavier or add a set.

  
  

What Is The Bare Minimum Amount Of Strength Training You Need To Do For It To Be Effective?

What is the minimum amount of strength training I need to do?

• Health minimum: 2 full-body sessions/week.

• True bare minimum for maintenance (already trained): 1 full-body session/week can hold gains for a while, but 2–3 is better.

• Beginners can see change with 1×/week, but progress is faster and more sustainable at 2–3×/week.

  
  

You’re a beginner with a goal of building muscle and strength.

• Frequency: 2–3 nonconsecutive days/week.

• Session length: Start 15–20 min, build up to 45–60 min.

• Sets/Reps:

  • Full-body: 1 exercise per muscle group for 2-4 sets x 45-60 seconds per exercise

  • Or Push/Pull/Legs (3 days): 3–4 exercises per day, 2-4 sets x 45-60 seconds per exercise

• Why 45-60 seconds? It’s a sweet spot for functional strength + muscle

  
  

You already lift and want to keep progressing.

• Frequency: ~3 days/week (30–60 min).

• Weekly volume target: ≥4 hard sets per muscle group/week (6–30 reps) across 1–4 days. Volume matters more than the exact split.

• Key: Progressive overload (add weight, reps, or sets over time).

  
  

You already lift and want to maintain.

• Bare minimum: 1 full-body day/week if you’re well-trained.

• Better: 2–3×/week to feel great and keep performance.

• Prescription: 3–5 sets × 45-60 seconds for the main patterns.

  
  

You’re a runner and want to ward off injury without sacrificing endurance.

• Strength: 2×/week (30–60 min).

  • Day 1: Bilateral basics (squat/hinge/push/pull).

  • Day 2: Unilateral + core/hips (lunges, step-ups, single-leg RDLs, anti-rotation).

• Advanced add-ons: Some plyometrics and heavy sets (~≥80% 1RM) can improve running economy.

  
  

You want to do the bare minimum to protect your bones and joints.

• Frequency: ≥2 full-body days/week.

• Focus: Compound lifts (deadlift, squat, overhead press), quality technique, steady progression.

  
  

Why You Need To Strength Train Regularly

• Counters sarcopenia (age-related muscle loss).

• Supports bone density (fewer fractures later).

• Improves metabolic health and daily function.

  
  

Workout Advice

• Warm up 5 minutes; finish with 3–5 minutes of light mobility.

• Train close to failure each set .

• If life gets busy, shorten the workout to just one hard set per muscle group, don’t skip.

  
  

Here’s What a Balanced and Effective Weekly Workout Plan Actually Looks Like

How often should you work out each week?

• For most women: 4–5 total training days (mix of strength, cardio, and rest).

• Beginners: Start with 2, then build.

  
  

How can beginners turn working out into a habit?

• Pick consistent days/times that survive real life.

• Micro-wins count: 10–20 minutes is a win.

• Find a buddy or class for built-in accountability.

  
  

What’s a good workout routine?

• General mix: 2–3 strength + 2–3 cardio + ~2 rest days.

• Hit every major muscle 1–2×/week (full-body or upper/lower splits).

  
  

Is two hours in the gym too much?

• Usually. Most strength sessions are 30–60 minutes. Quality > quantity.

  
  

Is it bad to work out every day?

• Daily hard training = risk of overuse and burnout. Plan work + rest on purpose.

Sample 4-day week (busy life):

• Mon: Full-body strength (40 min)

• Wed: Cardio (30–45 min, steady or intervals)

• Fri: Full-body strength (40–50 min)

• Sat or Sun: Cardio or long walk (30–60 min)

• Rest/active recovery sprinkled in the remaining days

  
  

Here’s How Often You Should Work Out Based On Your Goals, According To Trainers

Types Of Exercise To Choose From

• Strength training: Dumbbells, bands, machines, bodyweight.

• Cardio: Walk, cycle, row, swim, dance; mix steady and intervals.

• Mobility & balance: Dynamic warm-ups, hip/shoulder openers, single-leg work.

  
  

What’s an effective workout routine?

• Weight loss: 3–5 days/week (strength-anchored, 2 days cardio).

• Build muscle: 3–5 days/week (strength 3–4 days; cardio light/supplemental).

• General health: 3–6 days/week (aim for a 50/50 strength/cardio split).

  
  

Cardio: 2 Days Each Week For Weight Loss, Up To 1 Day Each Week For Building Muscle

• Keep cardio you enjoy so you’ll repeat it. For muscle goals, keep most cardio easy and secondary to lifting.

  
  

Strength Training: 3 Days Each Week For Weight Loss, 3–4 Days Each Week For Building Muscle

• Use targeted moves for all major muscle groups and progress loads.

  
  

Is it bad to work out every day?

• Regular movement is great; daily intense lifting is not. Schedule rest.

  
  

Rest: 2 Days Each Week For Weight Loss, 2–4 Days Each Week For Building Muscle

• Recovery fuels adaptation. Sleep, protein, hydration = part of training.

  
  

For overall health, mix in both strength and cardio.

• A simple rule: across 4 days, do 2 strength + 2 cardio.

  
  

Workout Advice

• Starter full-body template (3×/week):

  1. Squat or split squat — 2-3 sets, 45-60 seconds

  2. Hinge (RDL or hip hinge) — 2-3 sets, 45-60 seconds

  3. Push (bench/floor/overhead) — 2-3 sets, 45-60 seconds

  4. Pull (1-arm row or cable row) — 2-3 sets, 45-60 seconds

  5. Carry or core (farmer carry / plank) —2-3 sets, 45-60 seconds

     
     

     Increase weight when you get to the end of the 60 seconds and feel like you can do more reps

     
     

FAQs about how often women should strength train

How often should women strength train for beginners?

2–3 full-body sessions/week with at least 24 hours between. Keep it simple and repeatable.

What is the minimum effective dose?

For health, 2 days/week. Beginners can see some change with 1 day, but progress faster at 2–3.

How many sets and reps should I do?

Aim for 3-6 sets per muscle group per week, training close to failure between 6-30 repetitions.

Can I lose weight with only strength training?

Strength is your anchor. Add ~2 cardio days and keep daily steps high. Nutrition is the primary driver of fat loss.

How long should a workout be?

40–60 minutes is plenty for most. On busy days, as little as 20 minutes is effective.

Is lifting heavy safe for women?

Yes—with good form and gradual progression. Heavier sets help bone density and running economy (for runners).

Do I need to do cardio if I only want muscle?

Keep 1 easy cardio day for heart health and work capacity. Prioritize lifting.

How often should I rest?

Plan at least 2 rest/active-recovery days/week. More if life stress or soreness is high.

FAQs about Amanda Boike Fitness

What is Amanda Boike Fitness?

A Chicago-based (and online) training brand focused on joint-friendly strength, mobility, and real-life results for women-especially 35–60-using biomechanics-informed programming.

What services do you offer?

• 1:1 personal training (in-person/virtual)

• Small-group classes (strength + mobility)

• Online programs and on-demand sessions

• Workshops (posture, hips/shoulders, beginner strength)

  
  

I’m new. Where should I start?

Our online Strength Foundations (2×/week) plan, or a free 45-minute assessment to personalize your starting weights, mobility priorities, and schedule.

Are your workouts safe for sore knees/backs/shoulders?

We design sessions to load muscles, not joints, using smart exercise selection, tempo, and ranges of motion. We also collaborate with local PTs as needed.

How do I book?

Send a quick note via our contact page and we’ll get you on the calendar.

Pick your path (and start this week!)

Here's how often women should strength train based on your starting point:

If you’re brand new (2×/week):

• Tue: Full-body A (squat, push, row)

• Fri: Full-body B (hinge, lunge, press, core)

• Bonus: 1–2 easy walks (20–40 min)

  
  

If you want muscle (3–4×/week):

• Mon: Upper Body

• Tue: Lower Body

• Thu: Upper Body

• Sat: Lower (+ short easy cardio)

  
  

If you want fat loss (4×/week):

• Mon: Strength

• Tuesday: Cardio

• Thursday: Strength

• Friday: Strength + short intervals

  
  

If you’re a runner (2×/week strength):

• Tue: Squat/hinge/push/pull

• Thu: Single-leg + core/hips

• Keep runs as planned; add a few short plyo sets after warm-ups.

  
  

When in doubt, start smaller than you think, be consistent, and progress one variable at a time (weight, reps, or sets). Your future self will thank you!

If you're ready to put this into practice, join Amanda Boike Fitness Online for guided, joint-friendly workouts.