The Basics of Strength: Strength Training for Women Beginners

Building strength for life through strength training for women

An easy-to-follow, 6-week beginner strength training for women designed by experts. Start strength training safely, master essential movements, and feel confident working out at home or in any gym.

Start Your Strength Journey Today

Ready to Be Strong, But Feel Intimidated?

Every lifelong journey begins with a first step. The Basics Program, a beginner strength training program for women, is your intentional on-ramp to functional fitness.

  • Build bone density without the fear choosing the wrong weights or movements.
  • We cut through complex gym language and provide detailed video and written instructions to safely guide you through movements.
  • Be a part of structured strength training that gives you a safe place to begin and a planned progression.
  • Build a solid foundation that will let you confidently progress to any other program.

  • The program helped me as a beginner … and I feel the improvements.

    “My experience with the program has been very positive. I found the progressive series of exercises were both accessible and challenging (good challenging). Your knowledge and attention to form was very helpful to me, as a beginner. I am not only feeling improvements in strength, but also my energy and motivation to keep going! Thank you!”
    – Andrea


  • I go at my own pace in the comfort of my home.

    “I appreciate this program because I can go at my own pace, in the comfort of my own home.”
    – Julie


  • Fun and highly effective workouts.

    “These workouts are fun! I love that they’re really manageable and not too complicated or intense, but highly effective. Thanks!”
    – Suzy


  • Easy to do from home.

    “These guided exercises make it so much easier to do from home.”
    – Cheri


  • Brilliant! Appreciate the format and use of time.

    “I really appreciated the format of the workouts. Having something to do during the rest periods that also improved balance and agility is brilliant!”
    – Leanna


  • Love the exercise pairs…and understanding how they benefit everyday movement.

    “I love how the exercises are paired to compliment each other. I also like the explanations of each exercise which explains not only how to perform the exercise correctly but also explains how the exercise benefits everyday movement.”
    – Kristine


  • Easy, well rounded and great format!

    “This program is easy to complete in two 20 to 30 minutes sessions per week at home. Well rounded and great format to understand the exercises.”
    – Jeanne

  • I’m standing straighter!

    I’m definitely enjoying these workouts and feeling stronger. The exercise combinations offer an efficient way to get a lot out of a short workout and the explanations as well as the “whys” are clear. The added bonus is I’m standing up straighter and moving more each day.
    – Ellen

Master the Strength Training Fundamentals in 6 Weeks

6-Week Progressive Plan: Two focused strength workouts per week that build on each other, preventing overwhelm while encouraging mastery.

Form First Focus: Detailed video and written content on the key patterns of movement. Learn how your body should move before you execute an exercise. Start with body weight and progress at a rate comfortable to you.

Learn the Language: Understand terms, movements and physiology so you can confidently follow any future strength program.

Clear Path to Progress: Graduate into any of our other strength programs, such as Forever Strong, or repeat The Basics as a great way to continue to build your foundation.

Questions We Often Hear

What type of equipment do I need?

Lightweight dumbbells and a resistance band, or just your body weight to start.

Is this program good for an absolute beginner?

Yes! This program is explicitly designed for the absolute beginner. You can repeat the program as many times as you wish, or move onto a progressive program, such as Forever Strong.

What if I miss a week or go on vacation?

The program is self-paced, so you can pick up right where you left off. And you can go back and repeat any workout at anytime.

How long are the workouts?

Workouts are designed to be completed in 25 – 30 minutes. We provide a short video (7-15 seconds) demonstrating the movement pattern, but then link you to a full video (45 – 90 seconds) and written content so you can dive into each move. Deep dive into each movement will add time to your workout.

After 6 Weeks, You Will Feel…

CONFIDENT: Know exactly what you’re doing and why you’re doing it, removing all workout guesswork.

CAPABLE: Build fundamental strength that makes daily tasks—like lifting groceries or climbing stairs—feel easier.

PROTECTED: Master the proper form that safeguards your joints and stimulates bone density.

MOTIVATED: Transition from “I should strength train” to “I love strength training.”

Start Your Strength Journey Today!