28 Easy FULL BODY STRENGTH TRAINING Workout for Women (30-Minute Workout)

Strength training doesn’t have to be complicated. And you definitely don’t need a full rack of weights to get it done.

This full body strength training workout only takes two dumbbells and about 30 minutes. That’s it.

It’s a great workout for strength whether you’re just starting out or you’ve been at it for a while. Think of it as beginner strength training for women that still brings the challenge.

Grab your dumbbells and let’s get into it:

Let’s get this full body strength training workout started with a simple shoulder warm-up.

You’ll pretend like you’re pulling a stretchy band apart between your hands— it’s all about finding that resistance as you reach up and over.

For this one, you’ll combine a slow squat with a front kick.

As you stand up, kick one leg forward and reach your opposite arm toward it. You’ll get a nice dynamic hamstring stretch out of this, too!

Here, you’re warming up two areas at once—your sides and your back.

You’ll reach one arm overhead for a side bend, then row your elbow down. Try to really resist the movement on the way back up before switching arms.

This is your last warm-up move, so make it count!

You’ll drop into a wide squat, reach down, then reach all the way overhead to lengthen through your upper body before pulling your knees up.

Now we’re getting into the real strength training exercises—grab one dumbbell for this one.

You’ll sink into a deep side lunge, keeping your chest open, then press the dumbbell overhead as you pull up tall.

Don’t forget to switch hands and repeat on the other side.

Grab both dumbbells for this lower body strength workout move.

You’ll find a wide sumo stance, lean forward just a bit with a flat back, and sink low.

The double pulse at the bottom is where you’ll really feel it—stay low and don’t rush it!

This is a great full body compound workout move that targets your shoulders AND your back.

You’ll press both dumbbells overhead, then lower them and row your elbows behind you. Focus on squeezing those back muscles as you pull.

Quick tip: check in with your posture—ribs down, core engaged, slight bend in your knees.

Still working your shoulders here, but with a twist (literally).

You’ll lift your elbows out for a bent-arm lateral raise, then rotate your forearms out and back in.

Keep your neck long and your shoulders away from your ears. For the last 15 seconds, ditch the rotation and just burn out those lateral raises!

Time to put the dumbbells down (but keep them close—you’ll need them again soon).

For this one, you’ll drop onto your forearms and drive your knees into your chest one at a time.

Give a good exhale with every knee drive—it helps you scoop deeper through your belly.

This one takes a bit of coordination, so don’t worry if it feels tricky at first!

You’ll hover your knees off the ground, then kick your bottom leg through while reaching with the opposite arm.

Drop your heel, drop your hips, then come back to center and switch sides.

Here’s where things get fun. You’ll wedge a dumbbell behind your knee and do kickbacks with a double pulse at the top.

Make sure you’re pulling up through your core so you don’t arch your back.

Want more of a challenge? Lift your opposite arm behind you to test your balance.

Don’t let the lying-down position fool you—this one fires up your glutes and inner thighs.

You’ll lie face down, lift your legs, and pulse them in and out. Your legs don’t need to be super high off the ground to feel the burn, trust me.

Keep the back of your neck long and your gaze down at the mat.

Stand back up and grab one dumbbell for this full body weight workout move.

You’ll hold the dumbbell on both sides, drop into a squat, and add a twist at the top as you come up.

It’s simple, but that twist fires up your core more than you’d expect!

No dumbbells needed for this one—just your bodyweight and some footwork.

You’ll alternate between a narrow squat and diagonal sumo squats, stepping back at an angle each time.

Keep your hips back and your weight in your heels throughout.

Grab both dumbbells and bring them together for this arm burner.

You’ll bend your elbows to lower the weights behind your head, then extend back up.

Engage your core and draw your ribs down—it’ll keep you from arching your back.

This one combines two strength training exercises into one move, so it’s super efficient for a workout for strength.

You’ll do two lunge reps, then straighten your back leg, lean forward with a flat back, and knock out two tricep extensions.

Switch legs and repeat. Your arms will thank you later (maybe not right away, though!).

Drop one dumbbell and hold the other on both sides.

You’ll lift one knee and twist to crunch through your core—really focus on that mind-to-muscle connection here.

Switch legs halfway through the interval.

Come down to the floor for this one. You’ll lie on your side, squeeze your legs together, and crunch up toward them.

Use your front elbow for leverage and think about lifting diagonally forward and up through your chest.

Don’t forget to flip and hit the other side!

Classic sit-ups, but you get to choose your own adventure here.

Roll up nice and slow, then back down. You can lift one knee, both knees, or go for a full V-sit—whatever works for your level.

This is one of those beginner strength training for women moves that you can easily scale up or down.

You’re staying on your back for this one.

Keep your elbows wide, chin away from your chest, and twist toward your top leg as you go.

Straight legs make this harder, so feel free to bend them if you need to. Either way, really try to draw that leg in toward you for some active mobility work.

Stand up and grab one dumbbell, holding it in a V position with both hands.

Here’s the catch—you’ll only extend halfway up from the squat. That keeps your muscles working the whole time with no rest at the top.

Get low, stay low, and keep those shoulders down and back.

Grab both dumbbells and stagger your stance—one foot forward, one slightly back with the heel popped.

You’ll hinge super slow at the hips with a flat back. Keep those dumbbells close to your legs.

Ready for an extra challenge? Lift your back leg for a single-leg deadlift. Just make sure you drop that back hip so you’re not opening up.

This is one of the best full body workout moves for your back, and you might feel it in your quads and inner thighs, too.

Step your feet wide, bend your knees, lean forward, and alternate rowing the dumbbells.

Really squeeze and resist into those back muscles with each rep.

Keeping it simple with this one—and sometimes simple is the most effective workout move.

Stand tall, palms up, and curl those dumbbells. Keep your elbows in place, slightly away from your body, and focus on the squeeze.

You can do this one standing, but if you want to sneak in some core work, come down to your mat and lean back a bit.

Alternate your curls with your palms up and stay open through your chest.

Almost there—you’ve only got two more moves after this in the full body weight training workout!

Lie on your back and hold the dumbbells over your chest with a soft bend in your elbows.

You’ll bring your arms out to the sides, then back up—working your chest on every rep.

Want to level it up? Add a crunch by extending one leg out as you fly. Alternate legs to hit your core at the same time.

This is your final move—so give it everything you’ve got!

You’ll do two push-ups, then walk your hands in and out while keeping your hips as stable as possible.

It’s tougher than it sounds, but you’re almost at the finish line!

You made it! Time to bring your heart rate down and stretch everything out.

You’ll flow through child’s pose, low lunge twists, hamstring stretches, and seated side bends.

Take your time here—breathe deep and let your body recover from this strength training workouts for women session. You earned it!