What Counts as Strength Training? A Simple Guide for Women Getting Started

Ever found yourself wondering, “Wait… does this even count as strength training?” You’re not alone. Strength training can feel confusing when you're just starting — especially when all the examples you’ve seen involve barbells, weight rooms, or intense gym sessions. But the truth is, strength training doesn’t have to be complicated — and it definitely doesn’t require a gym.

Whether you’re doing squats in your living room or using resistance bands in your bedroom, if your muscles are working harder than usual, you’re strength training. And when done right, these movements can change everything — from your energy and posture to your metabolism and strength.

This guide will walk you through what actually counts as strength training, what doesn’t, and how to start in a way that feels doable — and effective — from day one.

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.

What Actually Is Strength Training?

At its core, strength training means using resistance to create muscular effort. That resistance could come from:

• Your own bodyweight (like squats or pushups)

• Resistance bands

• Dumbbells or kettlebells

• Household items like filled water jugs or backpacks

• Gym machines or barbells (though not required)

It’s not about lifting the heaviest weight—it’s about consistently challenging your muscles so they rebuild stronger over time.

Why Strength Training Matters for Beginners

Strength training:

• Improves posture, stability, and energy

• Supports joint health and bone density

• Builds lean muscle (not bulk)

• Increases metabolism and body confidence

• Helps prevent injury and supports aging well

It’s also a powerful mindset builder: strength is something you earn, and that ownership creates momentum.

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

The Most Common Types of Strength Training (That Actually Count)

Strength training isn’t limited to lifting heavy at the gym. Here are some of the most effective and approachable forms of strength training — especially for women getting started at home:

Bodyweight Exercises

Moves like lunges, glute bridges, planks, and wall sits absolutely count. You’re building strength through repetition, control, and proper form — no equipment needed.

Resistance Band Workouts

Resistance bands add tension in both directions, activating muscles while keeping impact low. They’re a beginner-friendly and joint-safe way to build total-body strength.

Free Weights (Light Dumbbells or Kettlebells)

If you’re holding weight and moving it with control, you’re strength training. Don’t underestimate light dumbbells — higher reps with lighter weights can build lean strength and muscular endurance.

Functional Strength Movements

Think real life: lifting laundry baskets, getting up from the floor, or carrying groceries. Functional strength mimics these everyday patterns and makes you stronger where it matters most.

Circuit or Interval Strength Training

Not all circuits are strength-based, but if your workout includes resistance-focused moves (like squat-to-press, deadlifts, or renegade rows), you’re still training for strength — especially if you prioritize form over speed.

Beyond the Basics: What Else Counts as Strength Training?

Strength training isn’t confined to barbells or gym machines. There are many under-the-radar methods that count — and can be especially powerful when you’re starting out.

• Isometric Holds: Think wall sits, planks, or holding a lunge position. These moves build muscular endurance and strength without dynamic movement, which makes them joint-friendly and beginner-safe.

• Slow Eccentric Training: Lowering into a squat or push-up slowly increases time under tension — a proven way to build strength with less load.

• Suspension Training (such as Total Resistance Exercises-TRX): Using body angles and gravity, you build strength and stability without needing weights. TRX is scalable and low-impact.

• Single-Side (Unilateral) Work: Moves like single-leg deadlifts or step-ups build strength while improving balance and coordination — plus, they reduce muscle imbalances.

Strength isn't just lifting weights. Here's more on what to know.

Beginner’s Guide to Strength Training: What Counts + Where to Start

Training Type	Equipment	Impact Level	Great For Beginners?	Builds Strength?
Bodyweight Exercises	None	Low	✅ Yes	✅ Yes
Resistance Band Workouts	Resistance bands	Low	✅ Yes	✅ Yes
Free Weights	Light dumbbells/ kettlebells	Low–Moderate	✅ Yes	✅ Yes
Functional Movements	None / light household items	Low	✅ Yes	✅ Yes
Circuit Strength	Mix of above	Moderate	⚠️ With guidance	✅ Yes
Isometric Holds	None	Low	✅ Yes	✅ Yes
TRX / Suspension Training	TRX/Straps	Low–Moderate	✅ Yes	✅ Yes
Slow Eccentric Work	Bodyweight or light weights	Low	✅ Yes	✅ Yes
Unilateral Movements	Bodyweight or light weights	Low	✅ Yes	✅ Yes

Ready to try strength training without the overwhelm? Start with my 7-Day Kickstart: simple, low-impact workouts designed to help you build strength, confidence, and momentum — no equipment or experience needed. [Grab your free Kickstart now →]

What Doesn’t Count as Strength Training?

To be clear: cardio is important—but it's different from strength training. Activities like running, biking, or dancing can build endurance, but they don’t offer the same resistance needed for strength development unless paired with load or tension.

That said, hybrid workouts can build strength if they include resistance-based movements. It’s about the intention behind the movement, not just the sweat.

Why Strength Training Matters (Especially for Women)

Strength training isn’t just about muscle — it supports overall health, longevity, and mental wellbeing.

• Metabolism & Fat Loss: Strength training boosts resting metabolic rate, which helps with long-term body composition improvements. (Westcott, W.L., 2012. ACSM's Health & Fitness Journal)

• Bone Health: Resistance training can increase bone density and reduce the risk of osteoporosis — a critical concern for women as they age.

  According to Wolff’s Law, bones adapt to the loads placed upon them. Studies show resistance training significantly improves bone mass in pre- and postmenopausal women.(National Institutes of Health, 2021)

• Hormonal Support: Strength workouts improve insulin sensitivity and help regulate hormones, which can benefit women dealing with PCOS, perimenopause, and more.(Harvard Health Publishing, 2020)

• Mental Health: Strength training has been shown to significantly reduce symptoms of anxiety and depression.(Gordon et al., 2018, JAMA Psychiatry)

• Confidence and Autonomy: Perhaps most importantly, it builds trust in your body’s capabilities — especially when the program is built to meet you where you are.

This guide clears up any confusion about strength training over 30.

Signs You’re Doing Strength Training Right

You don’t need soreness to prove it worked. Instead, ask yourself:

• Was I moving with control, not momentum?

• Did I feel my muscles working, not just my heart rate spiking?

• Could I repeat this again in 1–2 days (after rest) without exhaustion?

• Do I feel more capable or steady in everyday movements?

If yes—you’re on the right track.

You Don’t Need to “Lift Heavy” to Start

One of the biggest myths in women’s fitness today is that real strength training only happens with big weights. Not true. Strength is built by challenging your body where it’s at. That might mean slow, controlled squats. It might mean banded rows. And later? Maybe dumbbells.

Don't get caught up in the buzz word of women needing to "life heavy." Progress happens when the load increases or the movement gets more intentional. That’s strength.

Ready to Start? Try a Structured Beginner Plan

If you’re ready to start and looking for guidance, my programs include are beginner-friendly strength workouts that scale to your level, using bodyweight and simple tools like bands or dumbbells. It’s low impact, repeatable, and built around consistency—not burnout.

Bottom Line:

You don’t have to wait until you “feel strong enough” to start strength training.

Every rep, every push, every controlled movement counts. The goal isn’t intensity—it’s showing up again tomorrow. And the next day.

So yes, strength training can be squats in your living room. It can be resistance bands on your lunch break. It can be 10 minutes a day, done with focus and intention.

That’s what counts. And it’s enough to get stronger—right now.