5 Must-Do Exercises For Women to Include in their Routine

We all know the benefits of exercise: boosted energy, improved mood, better sleep, and a stronger, healthier body. Especially for women, where hormones play such an important role in our overall health and well-being, exercise is a key factor in balancing our hormones. But with so many fitness trends and workout options out there, it can be overwhelming to figure out where to start – or what to prioritize.

This post cuts through the noise and focuses on five fundamental exercises that offer incredible benefits for women of all ages and fitness levels.

Ready to empower your fitness journey? Let’s dive in!

1. The Mighty Squat

The squat is often called the “king” of lower body exercises for a reason. It works your quads, hamstrings, glutes, and even engages your core. It’s a functional movement that mimics everyday activities like sitting, standing, and lifting. Thighs are key in terms of mobility as we age and squats are the perfect exercise to keep them going.

Why it’s a must-do for women:

• Builds lower body strength: Essential for everyday tasks and injury prevention. 
• Shapes and tones glutes and thighs: Helping you feel strong and confident.
• Improves bone density: Crucial for long-term health, especially for women.
• Enhances core stability: A strong core supports your spine and improves posture.

How to do it: Stand with your feet shoulder-width apart, chest up, and core engaged. Lower your hips as if you’re sitting back into a chair, keeping your back straight and your knees tracking over your toes. Go as low as comfortable, ideally until your thighs are parallel to the ground. Push through your heels to return to the starting position. 

Beginner-Friendly: Stand in the first position as described i.e. feet shoulder-width apart, chest up and core engaged, in front of a chair. Lower yourself slowly to sit on the chair. Stand up again slowly. 

Progression: To increase difficulty level, gradually add dumbbells, kettlebells, or a barbell 

2. The Powerful Push-Up

Don’t let the push-up intimidate you! It’s a fantastic exercise for building upper body strength, specifically targeting your chest, shoulders, and triceps, while also engaging your core.

Why it’s a must-do for women:

• Strengthens chest and arms: Making everyday tasks like lifting and carrying easier.
• Improves posture: Counteracting the effects of hunching over screens.
• Enhances core engagement: Maintaining a straight line during the movement requires a strong core.

How to do it: Place your hands shoulder-width apart, slightly wider than your shoulders. Lower your chest towards the ground, keeping your body in a straight line from head to heels. Push back up to the starting position.  

Beginner-Friendly – Wall push-ups are an excellent way to start. Stand a few feet  away from the wall until your hands can comfortably lie flat on the wall when extended. Place your hands slightly wider than shoulder-width apart. Keeping your feet in place, angle your chest towards the wall, bending your arms at the elbows to bring your upper body as close to the wall as possible. Push back on the wall to starting position.

Progression: Start with wall push-ups, then knee push-ups, and eventually work towards full push-ups on your toes. You can also elevate your hands to make it easier or decline your feet to make it harder.

3. The Versatile Plank

The plank is an isometric exercise that effectively strengthens your entire core, including your abdominal muscles, obliques, and lower back. It’s a seemingly simple exercise with significant benefits for stability and posture.

Why it’s a must-do for women:

• Strengthens deep core muscles: Providing support for your spine and preventing back pain.
• Improves posture and balance: A strong core is essential for good alignment.
• Enhances stability for other exercises: A solid core foundation improves performance in other movements.
• Requires no equipment: You can do it anywhere, anytime.

How to do it: Start in a push-up position, but instead of placing your hands on the ground, rest on your forearms. Keep your body in a straight line from head to heels, engaging your core and squeezing your glutes. Hold the position for as long as you can maintain good form.  

Beginner-Friendly – Wall-planks look deceptively easy but are extremely effective for your triceps and upper body. Stand a few feet away from the wall. Incline your upper body towards the wall so that your forearms can lie flat on the wall. For a bit more of a challenge, keep your elbows a few inches away from the wall. Hold the position for 30 seconds, gradually increasing the time to a minute.

Progression: Start with shorter holds (e.g., 20-30 seconds) and gradually increase the duration. You can also try variations like side planks to target your obliques.

4. The Dynamic Lunge

Lunges are excellent for building lower body strength and improving balance and coordination. They work your quads, hamstrings, and glutes individually, addressing any muscle imbalances.

Why it’s a must-do for women:

• Builds unilateral leg strength: Important for activities like walking, running, and climbing stairs.
• Improves balance and stability: Essential for preventing falls.
• Shapes and tones legs and glutes: Working each leg independently can lead to better muscle definition.
• Enhances functional fitness: Mimicking movements used in everyday life.

How to do it: Stand with your feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Your front knee should be directly over your ankle, and your back knee should hover just above the ground. Push off with your front foot to return to the starting position and repeat on the other leg.  

Beginner-Friendly – Use a kitchen platform or table on the side to support yourself as you kneel. Start with shallow lunges and deepen them as you get comfortable. Remember, pain is the indicator here – if a deep lunge is uncomfortable or painful, make it shallow till your body adjusts. 

Progression: Start with bodyweight lunges and gradually add dumbbells or kettlebells. You can also try variations like reverse lunges, lateral lunges, and walking lunges.

5. The Glute Bridge

The glute bridge is a simple yet highly effective exercise for targeting your glutes and hamstrings. It’s a great way to improve hip extension and strengthen your posterior chain.

Why it’s a must-do for women:

• Strengthens and shapes the glutes: Contributing to a toned and powerful lower body.
• Improves hip extension: Essential for activities like running and jumping.
• Supports lower back health: Strong glutes help stabilize the pelvis and reduce strain on the lower back.

How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms at your sides with your palms facing down. Engage your core and glutes, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top and slowly lower back down.  

Progression: Start with bodyweight glute bridges and gradually add resistance by placing a dumbbell or barbell across your hips. You can also try single-leg glute bridges for an added challenge.

Bonus : The Empowering Pull-Up (or Assisted Variation): Upper Body Pulling Power

While often perceived as a challenging exercise, the pull-up (or its assisted variations) is incredibly beneficial for building upper back and bicep strength. Developing pulling strength is crucial for balanced upper body development and improving posture.

• Strengthens back and biceps: Counteracting the focus on pushing movements in many routines.
• Improves posture: Strengthening the back muscles helps pull the shoulders back.
• Enhances grip strength: Important for many everyday activities and other exercises.
• Builds a strong and capable upper body: Contributing to overall functional fitness.

How to do it (Assisted): If you can’t do a full pull-up yet, don’t worry! Use an assisted pull-up machine, resistance bands looped around the pull-up bar, or have a spotter help you. Grip the bar with an overhand grip, slightly wider than shoulder-width. Pull yourself up until your chin is over the bar, then slowly lower yourself back down.

Progression: Start with assisted pull-ups and gradually decrease the assistance as you get stronger. You can also work on negative pull-ups (slowly lowering yourself from the top position) to build strength.

Building Your Routine:

These five exercises provide a solid foundation for a well-rounded fitness routine. Aim to incorporate them 2-3 times per week, allowing for rest days in between. Start with a manageable number of sets and repetitions (e.g., 3 sets of 8-12 repetitions) and gradually increase as you get stronger.

Listen to your body, focus on proper form, and celebrate your progress! Consistency is key, and incorporating these fundamental movements into your routine will empower you to build a stronger, healthier, and more confident you.

What are your favorite exercises? Share them in the comments below!