Basic Strength Training Routine: Simple Moves That Deliver Real Results

You don’t need a long workout plan, a gym pass, or an app to get stronger. You need something far more powerful: a basic strength training routine you can actually stick with.

For women new to strength training—or restarting again after a break—simple is smart. The basics work. They always have. In fact, the more overwhelmed you feel by workout options, the more you’ll benefit from dialing it down to the essentials.

This post shows you how.

Disclaimer: This blog is designed to provide helpful tips but isn’t personalized medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider before starting a new exercise program or making changes to your health routine. For full details, see our Disclaimer & Terms of Use.

Why the Basics Work (and Work Better Than You Think)

You’ve probably seen workout programs filled with complex circuits, fancy equipment, or 30+ movements. But research continues to confirm that simple, repeatable strength routines build just as much—if not more—long-term progress than overcomplicated ones.

Here’s why:

• They reduce decision fatigue. You don’t waste energy figuring out what to do every time.

• They focus on form and consistency. You build strength faster when your body learns movement patterns through repetition.

• They’re easier to track. You know what you did and how to progress next time.

A study published in The Journal of Sports Sciences found that beginners made similar strength gains with basic full-body routines as those doing complex, high-volume programming—proving that smart simplicity wins.

No need to overcomplicate it - these resistance bands moves work.

What Counts as a Basic Strength Training Routine?

A good basic routine should:

• Work all major muscle groups (legs, glutes, back, chest, arms, core)

• Require little or no equipment

• Be short enough to repeat consistently (15–30 minutes)

• Allow for steady progression over time

You don’t need fancy machines or heavy weights. Bodyweight and bands are more than enough to build a solid strength foundation.

The Foundational 6: Moves That Build Total-Body Strength

These six moves form the backbone of nearly every effective basic strength training routine—and can be done at home with just your body and a band.

1. Bodyweight Squats

Target: Quads, glutes, hamstringsStart with 2–3 sets of 10–15 reps

2. Glute Bridges

Target: Glutes and coreHold each rep for 2 seconds at the top

3. Push-Ups (wall, knee, or full)

Target: Chest, arms, shouldersModify based on your current strength

4. Resistance Band Rows

Target: Back and bicepsControl the band—don’t let it snap back

5. Dead Bugs

Target: Deep core musclesKeep your back flat and movements slow

6. Wall Sit or Plank (your choice)

Target: Endurance and postureStart with 30 seconds and work up

💡 Try this full-body circuit:Complete 1–2 rounds of the above, resting 30–60 seconds between each set.

Want this pre-formatted and guided for you? Grab your free 7-Day Kickstart and follow the full-strength template designed for your first week of movement.

How Often Should You Repeat This Routine?

You can follow this basic strength routine 2–3 times per week. Keep at least one rest or active recovery day between sessions.

Example Weekly Split:

• Monday: Strength Routine

• Tuesday: Walk or light cardio

• Wednesday: Strength Routine

• Thursday: Rest or stretch

• Friday: Optional third strength session

• Weekend: Recovery or mobility

The goal here isn’t variety—it’s mastery. Every time you repeat this routine, your body adapts a little more. You gain strength, stamina, and control.

Don’t Overcomplicate It: Why Simple Routines Stick

Consistency beats creativity. A basic strength training routine is:

• Easier to build into your schedule

• Less likely to be skipped

• Mentally less draining

• Still highly effective (when repeated and progressed)

Simple and strong beats complicated and confusing. Read next: my article on The Power of Low Impact Strength Training.

According to Harvard Health Publishing, short strength workouts just 2–3 times per week are enough to reduce chronic illness risk and improve long-term physical function. No gym. No hour-long workouts. Just smart, consistent movement.

Want the full breakdown on why strength training matters for women—and how to start smart? Read my full post: Strength Training for Women: What You’ve Been Told Is Wrong

Ready to Go Deeper?

Once you’ve repeated this routine for 2–4 weeks, you might feel ready to:

• Add upper/lower body splits

• Introduce light dumbbells

• Try time-based workouts

• Layer in more intentional recovery work

My 60-Day Fitness Plan is made for that moment. It guides you beyond the basics with daily plans, built-in progress tracking, and focused strength routines—all designed to work at home, at your level.

You're not waiting until you’re “ready.” You’re building strength right now.