{"id":83757,"date":"2025-12-10T20:02:36","date_gmt":"2025-12-10T20:02:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83757"},"modified":"2025-12-10T20:02:36","modified_gmt":"2025-12-10T20:02:36","slug":"strength-training-program-for-women","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/","title":{"rendered":"Strength Training Program for Women: A Science-Backed Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Can_Lifting_Weights_Lose_Belly_Fat\" >Can Lifting Weights Lose Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#What_Strength_Exercise_Burns_the_Most_Belly_Fat\" >What Strength Exercise Burns the Most Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#What_Is_a_Good_Strength_Training_Program_for_Women\" >What Is a Good Strength Training Program for Women?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Example_4-Week_Strength_Training_Program_for_Women\" >Example 4-Week Strength Training Program for Women<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Example_12-Week_Strength_Training_Program_for_Women\" >Example 12-Week Strength Training Program for Women<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Womens_Strength_Training_Program_at_Home\" >Women&#8217;s Strength Training Program at Home<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#How_Many_Times_a_Week_Should_a_Woman_Do_Strength_Training\" >How Many Times a Week Should a Woman Do Strength Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#How_Long_Does_It_Take_to_See_Strength_Training_Results_for_Females\" >How Long Does It Take to See Strength Training Results for Females?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#How_Do_You_Mix_Cardio_and_Strength_Training_for_Better_Results\" >How Do You Mix Cardio and Strength Training for Better Results?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Can_a_female_lose_weight_by_lifting_weights\" >Can a female lose weight by lifting weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Should_you_do_cardio_first_or_weights\" >Should you do cardio first or weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#Is_a_30-minute_strength_workout_enough\" >Is a 30-minute strength workout enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#How_does_the_gym_change_the_female_body\" >How does the gym change the female body?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Strength training is a powerful tool for transforming your body and mind. However, for many women, the path forward is often clouded by conflicting advice and outdated myths. This guide takes an evidence-based approach, providing you with the knowledge and structure to build a successful strength training program.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll explore how to design effective workouts, integrate them with cardio, and understand the timeline for results. More importantly, we&#8217;ll ground this advice in the latest scientific research on female physiology, ensuring the recommendations aren\u2019t just effective, but optimized for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Lifting_Weights_Lose_Belly_Fat\"><\/span><b>Can Lifting Weights Lose Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, lifting weights can be a highly effective strategy for reducing belly fat, but it works indirectly. The concept of &#8220;spot reduction&#8221;, or losing fat from a specific area by training the muscles there, is a myth (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You cannot perform crunches to burn fat from your stomach. Instead, fat loss occurs systemically across the entire body when you create a consistent calorie deficit (<\/span><a href=\"https:\/\/karger.com\/anm\/article-abstract\/51\/5\/428\/40654\/Fat-Loss-Depends-on-Energy-Deficit-Only\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how does strength training help?<\/span><\/p>\n<ul>\n<li><b>Increased Metabolic Rate<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Muscle is metabolically active tissue. For every pound of muscle you build, your body burns more calories at rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2023 narrative review on resistance training in women highlights its favorable impact on metabolic health and body composition (<\/span><a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-023-02671-y\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Building a more muscular physique through a consistent strength training program elevates your basal metabolic rate (BMR), meaning you burn more calories 24\/7, which helps with overall fat loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), including from the abdominal area.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80059\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Enhanced Caloric Burn, During and After Exercise<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A lifting session burns a significant number of calories during the workout itself. In addition, it creates an effect known as excess post-exercise oxygen consumption (EPOC), or the &#8220;afterburn effect&#8221;. Your body uses energy to repair muscle fibers and restore physiological processes, which keeps your metabolism elevated for hours after you leave the gym (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/#:~:text=Higher%20intensities%20require%20ATP%20from,cost%20of%20the%20exercise%20session\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Improved Insulin Sensitivity<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Strength training helps your muscle cells become more sensitive to insulin. This means your body is more efficient at using carbohydrates for energy and muscle repair, rather than storing them as fat (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1155\/2020\/7694825\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Better insulin management is crucial for controlling visceral fat, the dangerous type of fat that surrounds your organs in the abdominal cavity (<\/span><a href=\"https:\/\/academic.oup.com\/edrv\/article-abstract\/34\/4\/463\/2354642?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, your body\u2019s glycogen stores are primarily held within your muscles. This is why diabetes is also a risk factor for those who have low levels of muscle mass (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00125-016-4196-9\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, building more muscle mass means your body has more \u201cstorage room\u201d.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In summary, while you can&#8217;t directly target belly fat, strength training creates the ideal physiological environment for overall fat reduction. It builds calorie-burning muscle, boosts your metabolism, and improves hormonal regulation, which makes it a cornerstone of any effective fat loss plan (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34536199\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/good-starter-workout-routine\/\">A Good Starter Workout Routine for Absolute Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Strength_Exercise_Burns_the_Most_Belly_Fat\"><\/span><b>What Strength Exercise Burns the Most Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No single exercise burns belly fat directly. However, some exercises are vastly superior for creating the metabolic demand that drives overall fat loss. The best exercises are compound movements that engage multiple large muscle groups simultaneously (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOooC29Ky8uOH7EFIEZHa2SDCp_ZWkPklM7-csO-0iQI6q5CYkHZt\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These movements are metabolically expensive, which means they require a tremendous amount of energy to perform and recover from. This leads to a greater calorie burn per session and a more significant EPOC effect compared to isolation exercises such as bicep curls or leg extensions (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/#:~:text=Higher%20intensities%20require%20ATP%20from,cost%20of%20the%20exercise%20session\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most effective &#8220;fat-burning&#8221; strength exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats (and its variations):<\/b><span style=\"font-weight: 400;\"> Engage the quadriceps, glutes, hamstrings, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts (and its variations):<\/b><span style=\"font-weight: 400;\"> A full-body movement that targets the glutes, hamstrings, back, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Thrusts:<\/b><span style=\"font-weight: 400;\"> Primarily target the glutes, the largest muscle in your body, contributing to a high metabolic cost.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-Ups and Bench Presses:<\/b><span style=\"font-weight: 400;\"> Work the chest, shoulders, triceps, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rows and Pull-Ups\/Pulldowns:<\/b><span style=\"font-weight: 400;\"> Target the large muscles of the back and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhead Presses:<\/b><span style=\"font-weight: 400;\"> Engage the shoulders, triceps, and upper back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Incorporating these multi-joint lifts as the foundation of your simple weightlifting routine will maximize your training efficiency and create the largest stimulus for fat loss and muscle growth.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Strength_Training_Program_for_Women\"><\/span><b>What Is a Good Strength Training Program for Women?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good strength training program for women is built on the same core principles as one for men:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressive overload\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistency\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adequate recovery\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, a truly optimal program also acknowledges key insights from female-specific research.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A groundbreaking 2025 Bayesian meta-analysis involving over 2,800 participants provided a clear picture: when measured as a percentage change from baseline, women build muscle just as effectively as men (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40028215\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study found that while men gain slightly more muscle in absolute terms (e.g. centimeters), this is largely because they start with a larger muscle mass. The relative growth potential is remarkably similar (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40028215\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80077\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This means you should train with the same focus and intensity. A well-structured program for women should include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emphasis on Compound Lifts:<\/b><span style=\"font-weight: 400;\"> Your workouts should be centered around the major compound movements previously mentioned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> To stimulate muscle growth, you must continually challenge your body. This means gradually increasing the weight, repetitions, or sets over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Appropriate Volume and Intensity:<\/b><span style=\"font-weight: 400;\"> Aim for 10-20 &#8220;hard sets&#8221; per muscle group per week (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). A hard set is one taken close to muscular failure, typically with 1-3 repetitions in reserve (RIR), where RIR is the number of reps you could have done before failure (<\/span><a href=\"https:\/\/blog.nasm.org\/reps-in-reserve\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consideration for Individual Goals and Physiology:<\/b><span style=\"font-weight: 400;\"> While the core principles are universal, the program can be tailored. For instance, many women prioritize glute and hamstring development, so including exercises like hip thrusts and Romanian deadlifts is logical.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Key Exercises for a Good Strength Training Program<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Here is a breakdown of essential movements to include in your program. These are the basic lifts, and many more can be added for a complete program.<\/span><\/p>\n<p><b>1. Barbell Back Squat<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Quadriceps, glutes, adductors, core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Position a barbell in a squat rack at shoulder height. Step under the bar and rest it across your upper back\/traps, not on your neck. Grip the bar with your hands just wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Unrack the weight and take 2-3 steps back, setting your feet shoulder-width apart with your toes pointed slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Brace your core by taking a deep breath into your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Initiate the movement by breaking at the hips and knees simultaneously, as if sitting back into a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Keep your chest up and your back straight as you lower yourself until your thighs are at least parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Drive through your mid-foot to return to the starting position, squeezing your glutes at the top.<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Guidance:<\/b><span style=\"font-weight: 400;\"> Use a weight that allows you to complete your target reps with 2-3 RIR. The tempo should be controlled on the way down (2-3 seconds) and powerful on the way up (1 second).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80089\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>2. Romanian Deadlift (RDL)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Hamstrings, glutes, erector spinae<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Maintain a slight bend in your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Brace your core and keep your back flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Initiate the movement by pushing your hips backward, as if trying to touch a wall behind you with your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Allow the weight to trace a path down your legs, keeping it close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lower the weight until you feel a deep stretch in your hamstrings, typically to mid-shin level. Don\u2019t round your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Reverse the motion by driving your hips forward and squeezing your glutes to return to a standing position.<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Guidance:<\/b><span style=\"font-weight: 400;\"> Focus on the hamstring stretch, not how low the weight goes. A 3-second descent with a 1-second pause at the bottom is effective.<\/span><\/li>\n<\/ul>\n<p><b>3. Barbell Hip Thrust<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Glutes, hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Sit on the floor with your upper back against a stable bench. Place a barbell across your hips (use a pad for comfort). Your feet should be flat on the floor, about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Position the bench so it sits just below your shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Drive through your heels to lift your hips toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">At the top, your shins should be vertical, and your torso should form a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Squeeze your glutes powerfully for 1-2 seconds at the peak contraction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lower your hips back down with control.<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Guidance:<\/b><span style=\"font-weight: 400;\"> Use a challenging weight. The focus is on a powerful concentric (lifting) phase and a strong peak contraction.<\/span><\/li>\n<\/ul>\n<p><b>4. Dumbbell Bench Press<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Pectorals, deltoids, triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Lie on a flat bench with a dumbbell in each hand, resting on your thighs. Kick the dumbbells up one at a time to shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Press the dumbbells up until your arms are fully extended, but not locked. Your palms should face forward or be neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Retract your shoulder blades, creating a stable base.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lower the dumbbells with control until they are just outside your chest, keeping your elbows at a 45-degree angle to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pause briefly at the bottom, feeling a stretch in your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Press the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Guidance:<\/b><span style=\"font-weight: 400;\"> A controlled 3-second descent is essential for muscle growth and shoulder health. Avoid flaring your elbows out to 90 degrees.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>5. Bent-Over Dumbbell Row<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Latissimus dorsi, rhomboids, biceps, rear deltoids<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Brace your core and maintain a flat back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Initiate the row by pulling your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pull the dumbbells up toward your lower ribcage, keeping your elbows tucked in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Squeeze your back muscles at the top of the movement for 1 second.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lower the dumbbells with control back to the starting position.<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Guidance:<\/b><span style=\"font-weight: 400;\"> Imagine pulling with your elbows, not your hands, to better engage the back muscles. Avoid using momentum or rounding your back.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Example_4-Week_Strength_Training_Program_for_Women\"><\/span><b>Example 4-Week Strength Training Program for Women<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a 3-day full-body program. Perform each workout once per week with at least one day of rest in between (e.g. Monday, Wednesday, Friday).<\/span><\/p>\n<p><b>Workout A<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell back squat: 3 sets of 6-8 reps (2-3 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell bench press: 3 sets of 8-12 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift: 3 sets of 10-15 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pulldown: 3 sets of 10-15 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank: 3 sets, hold for 45-60 seconds<\/span><\/li>\n<\/ul>\n<p><b>Workout B<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell hip thrust: 4 sets of 8-12 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead press (dumbbell or barbell): 3 sets of 8-12 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squat: 3 sets of 10-15 reps per leg (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over row: 3 sets of 8-12 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg raises: 3 sets of 15-20 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80088\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Workout C<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift (conventional or sumo): 3 sets of 5-6 reps (2-3 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline push-ups: 3 sets to 1-2 RIR<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goblet squat: 3 sets of 12-15 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable row: 3 sets of 10-15 reps (1-2 RIR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face pulls: 3 sets of 15-20 reps<\/span><\/li>\n<\/ul>\n<p><b>Progression:<\/b><span style=\"font-weight: 400;\"> For the first 4 weeks, your goal is to add either one rep to each set or a small amount of weight (e.g. 2.5-5 lbs) each week, while maintaining good form and the target RIR.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Example_12-Week_Strength_Training_Program_for_Women\"><\/span><b>Example 12-Week Strength Training Program for Women<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This program is periodized, which means that it&#8217;s broken into distinct phases (mesocycles) to manage fatigue and drive long-term progress.<\/span><\/p>\n<p><b>Mesocycle 1: Accumulation (Weeks 1-4)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Goal:<\/b><span style=\"font-weight: 400;\"> Build work capacity and master technique.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> Moderate (65-75% of your one-rep max, or 3-4 RIR).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 3-4 sets of 10-15 reps for most exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Full range of motion and controlled tempo.<\/span><\/li>\n<\/ul>\n<p><b>Mesocycle 2: Intensification (Weeks 5-8)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Goal:<\/b><span style=\"font-weight: 400;\"> Increase strength and muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> High (75-85% of 1RM, or 1-3 RIR).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 3-4 sets of 6-10 reps for compound lifts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Lifting heavier weights with excellent form.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80082\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Mesocycle 3: Realization\/Peak (Weeks 9-11)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Goal:<\/b><span style=\"font-weight: 400;\"> Maximize strength and performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> Very High (85-95% of 1RM, or 0-2 RIR).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> 2-3 sets of 3-6 reps for main lifts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Expressing maximal strength.<\/span><\/li>\n<\/ul>\n<p><b>Deload (Week 12)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Goal:<\/b><span style=\"font-weight: 400;\"> Active recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> Low (50% of 1RM, or 5+ RIR).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume:<\/b><span style=\"font-weight: 400;\"> Reduce sets by half.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Promoting recovery and preparing for the next training cycle.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Adaptations for Different Needs<\/b><\/p>\n<p style=\"text-align: center;\"><b>Strength Training Program for Women Over 50<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Joint-Friendly Swaps:<\/b><span style=\"font-weight: 400;\"> Replace high-impact exercises such as jumping with lower-impact alternatives.\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Swap barbell back squats for goblet squats or leg presses if mobility is a concern.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Use dumbbells instead of barbells to allow for a more natural range of motion.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Bone Density: <\/b><span style=\"font-weight: 400;\">Bone density loss accelerates during menopause due to decreased estrogen levels. Lower bone density increases the risk of osteoporosis and fractures, which can significantly impact independence and quality of life (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/25\/22\/12139\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Weight-bearing exercises provide mechanical load to bones, which stimulates them to retain and even build new bone tissue through a process that is called bone remodeling (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/25\/22\/12139\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Controlled overhead presses, loaded carries (farmer&#8217;s walks), and goblet squats are excellent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Autoregulation:<\/b><span style=\"font-weight: 400;\"> Pay close attention to how you feel. It&#8217;s okay to reduce the weight or volume on days when you feel fatigued.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">For more details on how to adjust your training as you age, explore our dedicated guide.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Read more about <\/span><b><a href=\"https:\/\/betterme.world\/articles\/strength-training-for-women-over-50\/\">strength training for women over 50<\/a>.<\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Womens_Strength_Training_Program_at_Home\"><\/span><b>Women&#8217;s Strength Training Program at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment:<\/b><span style=\"font-weight: 400;\"> Focus on exercises you can do with dumbbells, resistance bands, and your own bodyweight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Key Movements:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Lower Body:<\/b><span style=\"font-weight: 400;\"> Goblet squats, dumbbell RDLs, glute bridges (can be loaded with a dumbbell), lunges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Upper Body:<\/b><span style=\"font-weight: 400;\"> Push-ups (on knees or incline), dumbbell rows, overhead presses, and band pull-aparts.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression:<\/b><span style=\"font-weight: 400;\"> As weight may be limited, focus on increasing reps, reducing rest times, or using a slower tempo to increase the challenge.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Menstrual Cycle-Aware Approach<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A 2025 qualitative study found that many women report feeling strongest and most motivated during the late follicular phase (the week leading up to ovulation). Conversely, the late luteal phase (the week before menstruation) is often associated with lower energy and increased fatigue (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2025.1519825\/full\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, experiences are highly individual. It\u2019s important to remember that the primary reason women alter their training during their menstrual cycles is due to energy levels and mood. In other words, there\u2019s no reason you must change your training, particularly if you feel fine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best approach is not to follow a rigid, cycle-based template but to track your own body&#8217;s signals.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track Your Cycle:<\/b><span style=\"font-weight: 400;\"> Use an app or journal to note your cycle day, energy levels, mood, and performance in the gym for 2-3 months.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Optional Adjustments:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Late Follicular\/Ovulation (approx. days 7-14):<\/b><span style=\"font-weight: 400;\"> If you feel strong, this is a great time to push for personal records or perform your highest volume workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Late Luteal Phase (approx. days 21-28):<\/b><span style=\"font-weight: 400;\"> If you experience significant fatigue or PMS, consider reducing your training volume by 10-20% (e.g. do 3 sets instead of 4) or choosing slightly lighter weights. Maintain consistency, but listen to your body.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80078\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_a_Woman_Do_Strength_Training\"><\/span><b>How Many Times a Week Should a Woman Do Strength Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The optimal frequency for strength training depends on your goals, recovery capacity, and schedule. However, for most women aiming for muscle growth and improved body composition, the research points to a clear range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training 2-4 times per week is the sweet spot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This frequency allows you to achieve the recommended weekly training volume (10-20 hard sets per muscle group) without compromising recovery.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2-3 Times Per Week (Full-Body Workouts):<\/b><span style=\"font-weight: 400;\"> This is an excellent starting point and is incredibly effective for both beginners and intermediates (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Full-body sessions allow you to stimulate each muscle group multiple times per week, which is optimal for muscle protein synthesis (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOooC29Ky8uOH7EFIEZHa2SDCp_ZWkPklM7-csO-0iQI6q5CYkHZt\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>4 Times Per Week (Upper\/Lower Split):<\/b><span style=\"font-weight: 400;\"> If you have more time and good recovery, an upper\/lower split (two upper-body days, two lower-body days) can be beneficial. This allows you to perform more total volume for each body part within a session (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/8\/11\/149\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A daily weightlifting routine is generally not recommended. Your muscles grow during recovery, not during the workout itself. Training the same muscles every day without rest can lead to overtraining, injury, and diminished results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11057610\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/workouts-for-the-week\/\">Workouts for the Week: All Your Biggest Questions Answered<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_See_Strength_Training_Results_for_Females\"><\/span><b>How Long Does It Take to See Strength Training Results for Females?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Results from strength training appear on multiple timelines. It&#8217;s important to understand what to expect and when.<\/span><\/p>\n<ul>\n<li><b>Immediate Results (1-4 weeks)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The first changes you&#8217;ll notice are neuromuscular. Your brain becomes more efficient at recruiting muscle fibers, making you feel significantly stronger and more coordinated. This is often why beginners see rapid strength gains in the first month (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Short-Term Results (4-12 weeks)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is when visible changes in muscle size (hypertrophy) begin to appear. You may notice your muscles looking fuller and more defined. A dedicated 4-week strength training program for women is enough to start this process, while a 12-week strength training program for women will produce more noticeable aesthetic changes (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Long-Term Results (6+ months)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consistent training over six months or more leads to significant changes in body composition &#8211; more muscle, less fat. Your strength will have increased substantially, and the health benefits, such as improved bone density and metabolic function, will be well-established (<\/span><a href=\"https:\/\/www.mdpi.com\/2673-9488\/4\/2\/11\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Patience and consistency are paramount. Results are not linear, and progress will have peaks and plateaus. Stick with the program, and the changes will come.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are just starting your fitness journey, a well-structured beginner program can set you on the right path.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn more about <\/span><a href=\"https:\/\/betterme.world\/articles\/weight-lifting-for-beginners-female\/\"><b>weightlifting for female beginners<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Mix_Cardio_and_Strength_Training_for_Better_Results\"><\/span><b>How Do You Mix Cardio and Strength Training for Better Results?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Combining cardio and strength training is essential for holistic health. Strength training builds muscle and boosts metabolism, while cardiovascular exercise improves heart health and endurance and helps with recovery. The key is to structure them so they don&#8217;t interfere with each other. This is known as concurrent training (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are evidence-based strategies:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Your Main Goal:<\/b><span style=\"font-weight: 400;\"> If your primary goal is to build strength and muscle, perform your strength training first, when you are fresh. Follow it with a low-to-moderate intensity cardio session. If endurance is your priority, do cardio first.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Separate Your Sessions:<\/b><span style=\"font-weight: 400;\"> The ideal scenario is to separate strength and cardio workouts by at least 6 hours. This could mean lifting in the morning and going for a run in the evening, or performing them on separate days. This minimizes the &#8220;interference effect&#8221;, where the molecular signals from endurance training can blunt the signals for muscle growth (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose the Right Type of Cardio:<\/b><span style=\"font-weight: 400;\"> Low-intensity steady-state (LISS) cardio, such as walking on an incline, cycling at a moderate pace, or using the elliptical, has a minimal negative impact on strength gains, assuming it\u2019s not for extended periods of time. (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/9\/3\/249\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). High-intensity interval training (HIIT) is also effective for fat loss but is very demanding. Limit HIIT to 1-2 sessions per week on non-lifting days to avoid overtaxing your nervous system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep Cardio Duration in Check:<\/b><span style=\"font-weight: 400;\"> On lifting days, limit your post-workout cardio to 20-30 minutes of low-to-moderate intensity work. Longer durations can shift your body into a more catabolic (muscle-breakdown) state.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80097\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Example Weekly Schedule:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Full-body strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> 30-45 minutes LISS cardio (e.g. incline walk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Full-body strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Rest or active recovery (e.g. stretching, yoga)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Full-body strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> 20 minutes HIIT or 45 minutes LISS cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This structure ensures you get the benefits of both modalities while allowing for adequate recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Documenting your journey can be a powerful motivator. Seeing how far you&#8217;ve come can fuel your continued dedication.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">See what a <\/span><a href=\"https:\/\/betterme.world\/articles\/4-month-weight-lifting-transformation-female\/\"><b>4-month weight lifting transformation female<\/b><\/a><span style=\"font-weight: 400;\"> looks like.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80065\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_female_lose_weight_by_lifting_weights\"><\/span><strong>Can a female lose weight by lifting weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. Depending on the intensity and duration, lifting sessions can burn 200-500 calories, contributing to overall caloric expenditure immediately. In the long term, lifting weights builds muscle, which increases your resting metabolic rate, which causes you to burn more calories throughout the day. It also improves insulin sensitivity. This all contributes to effective and sustainable weight loss (<\/span><a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-023-02671-y\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_do_cardio_first_or_weights\"><\/span><strong>Should you do cardio first or weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on your primary goal. If your main objective is to get stronger and build muscle, do weights first when your energy levels are highest. If your priority is improving cardiovascular endurance for a specific event such as a 10k, do cardio first. For general fitness, lifting first is typically recommended to maximize strength gains (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2024\/12270\/optimizing_concurrent_training_programs__a_review.22.aspx\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_30-minute_strength_workout_enough\"><\/span><strong>Is a 30-minute strength workout enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, a <a href=\"https:\/\/betterme.world\/articles\/30-minute-weight-workout\/\">30-minute strength workout<\/a> can be very effective if it\u2019s structured with intensity and efficiency. Focus on compound exercises with minimal rest (60-90 seconds) between sets, or use super sets, which are great for maximizing efficiency (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39903375\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). A well-designed 30-minute session can provide enough stimulus for muscle growth, particularly for beginners or those with limited time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_does_the_gym_change_the_female_body\"><\/span><strong>How does the gym change the female body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Strength training at the gym produces numerous positive changes. Physically, it builds lean muscle, which leads to a more toned and defined physique. It reduces body fat, improves posture, and increases bone density. Functionally, it makes daily activities easier and reduces the risk of injury. Hormonally, it improves insulin sensitivity and can boost mood through the release of endorphins (<\/span><a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-023-02671-y\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program_For_Women\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building a successful strength training program is a journey of empowerment. It isn\u2019t about adhering to rigid, outdated rules, but about understanding the scientific principles of muscle growth and applying them to your unique body and lifestyle. By focusing on compound lifts, embracing progressive overload, and listening to your body&#8217;s individual cues &#8211; including those that are related to your menstrual cycle &#8211; you can unlock your true physical potential.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength training is a powerful tool for transforming your body and mind. However, for many women, the path forward is often clouded by conflicting advice and outdated myths. This guide takes an evidence-based approach, providing you with the knowledge and structure to build a successful strength training program. We\u2019ll explore how to design effective workouts, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83758,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[130,53],"tags":[],"coauthors":[45],"class_list":["post-83757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-women","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Strength Training Program for Women: A Science-Backed Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 STRENGTH TRAINING PROGRAM FOR WOMEN \u27a4 A complete guide with a 4- and 12-week plan, expert exercise instructions, and science-backed tips on cardio and nutrition for results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength Training Program for Women: A Science-Backed Guide\" \/>\n<meta property=\"og:description\" content=\"\u2605 STRENGTH TRAINING PROGRAM FOR WOMEN \u27a4 A complete guide with a 4- and 12-week plan, expert exercise instructions, and science-backed tips on cardio and nutrition for results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-816-strength-training-program-for-women-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Strength Training Program for Women: A Science-Backed Guide\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/\"},\"wordCount\":3417,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-816-strength-training-program-for-women.png\",\"articleSection\":[\"For Women\",\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Strength training is a powerful tool for transforming your body and mind. However, for many women, the path forward is often clouded by conflicting advice and outdated myths. This guide takes an evidence-based approach, providing you with the knowledge and structure to build a successful strength training program.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ll explore how to design effective workouts, integrate them with cardio, and understand the timeline for results. More importantly, we'll ground this advice in the latest scientific research on female physiology, ensuring the recommendations aren\u2019t just effective, but optimized for you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can Lifting Weights Lose Belly Fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, lifting weights can be a highly effective strategy for reducing belly fat, but it works indirectly. The concept of \\\"spot reduction\\\", or losing fat from a specific area by training the muscles there, is a myth (<\/span><a href=\\\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You cannot perform crunches to burn fat from your stomach. Instead, fat loss occurs systemically across the entire body when you create a consistent calorie deficit (<\/span><a href=\\\"https:\/\/karger.com\/anm\/article-abstract\/51\/5\/428\/40654\/Fat-Loss-Depends-on-Energy-Deficit-Only\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, how does strength training help?<\/span>\\r\\n<ul>\\r\\n \\t<li><b>Increased Metabolic Rate<\/b><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Muscle is metabolically active tissue. 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However, for many women, the path forward is often clouded by conflicting advice and outdated myths. This guide takes an evidence-based approach, providing you with the knowledge and structure to build a successful strength training program.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">We\u2019ll explore how to design effective workouts, integrate them with cardio, and understand the timeline for results. More importantly, we'll ground this advice in the latest scientific research on female physiology, ensuring the recommendations aren\u2019t just effective, but optimized for you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can Lifting Weights Lose Belly Fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, lifting weights can be a highly effective strategy for reducing belly fat, but it works indirectly. The concept of \"spot reduction\", or losing fat from a specific area by training the muscles there, is a myth (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You cannot perform crunches to burn fat from your stomach. Instead, fat loss occurs systemically across the entire body when you create a consistent calorie deficit (<\/span><a href=\"https:\/\/karger.com\/anm\/article-abstract\/51\/5\/428\/40654\/Fat-Loss-Depends-on-Energy-Deficit-Only\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, how does strength training help?<\/span>\r\n<ul>\r\n \t<li><b>Increased Metabolic Rate<\/b><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Muscle is metabolically active tissue. 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