30-Minute Workout: Full Body Strength Training For Women | Strength Workout with Dumbbells At Home
One of our most popular workouts on the blog!
This workout has been with me through all seasons of life: during my days as a personal trainer, through pregnancy and postpartum, and now as a busy mama! It is efficient and EFFECTIVE – aka the perfect workout for busy women!
THE WORKOUT: 30-Minute Strength Training Workout for Women
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 8-25 lbs depending on your fitness level. I’m using 10 lbs and 12 lbs in this workout video.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
7 Full Body Strength Exercises
Timed Intervals (45 seconds work, 15 seconds rest)
Repeat x3 Sets
►7 BEST STRENGTH TRAINING EXERCISES FOR WOMEN
Front Squat + Overhead Shoulder Press
Alternating Reverse Lunge + Bicep Curl
Sumo Squat + Upright Row
Curtsy Lunge + L-Fly
Plank + Row
Glute Bridge + Tricep Extensions
Glute Bridge Hold + Chest Press
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►TIME STAMPS:
00:00 Workout Introduction
0:38 Warm Up
05:40 Workout
28:10 Cool Down + Stretch
Learn more about the benefits of strength training for women in this post:
Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK
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FAQ’s + TRAINER TIPS:
► What if I don’t have dumbbells at home? Try subbing filled water bottles, soup cans or jugs of laundry detergent.
►Will this workout make me ‘bulky’? NO! Women getting ‘bulky’ from strength training is a fitness myth. Lifting weights will NOT make you bulky — just stronger!
► What are the benefits of STRENGTH TRAINING for women:
Strength training increases metabolism.
Strength training builds lean muscle (without getting bulky).
Strength training effectively burns body fat to help women lose weight.
Strength training reduces the risk of heart disease (the number one killer of women).
Strength training enhances mood and reduces stress.
► Is this pregnancy-friendly 
? YES. I originally filmed this during my first pregnancy, and we went back and added this full-length video when I was postpartum! If you’re not comfortable on your back, take moves 6 and 7 from an exercise ball or bench.
►How many days a week should you do strength training?
Aim three days a week of strength training. Include full-body workouts, like this strength training routine for women, that focus on compound exercises.
For a more structured workout routine for women, follow one of our FREE Workout Plans — https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
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MORE of My MOST POPULAR Full Body Workouts on YouTube:
► 40-Minute Full Body Athlete Workout – https://youtu.be/GyfVxqJTIlA
► 30-Minute Full Body Circuit Workout with Dumbbells — https://youtu.be/L8Fbfx-Uv6I
► 20-Minute Strength + HIIT – https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout — https://youtu.be/rTC3-TltvbE
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