HOW TO BUILD YOUR FIRST SIMPLE STRENGTH ROUTINE
Habit of the Week #6 | Your Daily Habit Challenge: Lift weights 2-3 Times This Week
Yesterday, we tackled one of the biggest fears most women have — the myth that lifting weights will make you bulky.
Now that you know the truth, let’s talk about how to actually start lifting.
Because it’s one thing to believe strength training matters.
It’s another to fit it into your lifestyle — especially when you’re busy, tired, or juggling a hundred other things.
But the good news is you don’t need a complicated gym plan, expensive equipment, or hours of time.
You just need a simple structure that works with your lifestyle — not against it.
Today’s lesson walks you through exactly how to do that.
You’ll learn:
How to choose where and how to train (home or gym — both work!)
What exercises to start with for full-body results
How to build a 2–3 day weekly schedule that fits even the busiest week
And how to track small wins that actually keep you motivated
When you keep it simple, you stay consistent.
And consistency is what changes everything.
STEP 1: DECIDE WHERE YOU’LL TRAIN
Start with what’s realistic for you — not what sounds ideal.
Ask yourself:
Do I feel more comfortable at home or in a gym?
What equipment do I already have access to?
How many days per week can I realistically commit to?
If home workouts are more convenient, start there.
If the gym gives you focus and structure, use that.
There’s no wrong choice — just the one you’ll actually follow.
Results don’t come from the perfect location.
They come from consistent effort in the one you’ll show up to.
STEP 2: CHOOSE YOUR TRAINING SCHEDULE
Start with two or three strength sessions per week. That’s it.
Here’s what that could look like:
Option A: Monday & Thursday — two full-body workouts
Option B: Monday, Wednesday, Friday — three full-body workouts
Spacing them out lets your body recover while keeping momentum.
If you miss a day, don’t stress — just shift it forward.
Consistency beats perfection every time.
STEP 3: USE FULL-BODY WORKOUTS
Full-body sessions are the most time-efficient and effective way to start.
You train every major muscle group 2–3 times per week, helping you build muscle and burn more fat in less time.
Here’s a simple formula to structure each workout:
Lower Body (Legs/Glutes): squat or lunge pattern
Upper Push (Chest/Shoulders/Triceps): push-up or press
Upper Pull (Back/Biceps): row or pulldown
Hinge (Hamstrings/Glutes): deadlift or bridge
Core/Carry: plank or loaded carry
That’s one workout — five moves that train your entire body.
STEP 4: PICK EXERCISES THAT MATCH YOUR EQUIPMENT
If you’re at home (minimal equipment):
Bodyweight or goblet squats
Push-ups (knees or counter)
Dumbbell rows
Glute bridges or Romanian deadlifts
Plank holds or suitcase carries
If you’re at the gym:
Leg press or barbell squat
Dumbbell or machine chest press
Seated cable row
Romanian deadlift or hip thrust
Cable crunch or ab rollout
Pick the version that feels comfortable and safe.
You’ll progress as you get stronger.
STEP 5: TRACK SMALL PROGRESS
You don’t need to make huge jumps in weight.
Just aim for a little more each week — one more rep, a few more pounds, smoother form.
A simple rule:
If you easily finish your last 2 reps → increase weight next time.
If the first few reps feel rough → keep the same weight until it feels solid.
Progress builds confidence.
Confidence builds consistency.
Consistency builds results.
STEP 6: ADD “EVERYDAY MOVEMENT” ON OFF DAYS
On days you’re not lifting, keep your body moving without draining your energy.
Try:
A 30-minute walk
Stretching or yoga
A weekend hike or dance class
Playing with your kids or grandkids
These movements help recovery, support fat loss, and make activity part of your lifestyle — not another task.
STEP 7: KEEP WORKOUTS SHORT & EFFECTIVE
Thirty to forty-five minutes is plenty when you’re focused.
Sample 3× Week Plan
Workout A
Goblet Squat – 3 × 10
Dumbbell Row – 3 × 10
Glute Bridge – 3 × 12
Shoulder Press – 3 × 10
Plank – 3 × 30 seconds
Workout B
Reverse Lunge – 3 × 10 per leg
Chest Press – 3 × 10
Romanian Deadlift – 3 × 12
Bicep Curl – 3 × 12
Side Plank – 3 × 20–30 seconds per side
Alternate A and B each week.
Simple. Sustainable. Effective.
STEP 8: CELEBRATE THE SMALL WINS
Most women only celebrate the scale.
But that’s not where real progress lives.
Celebrate when:
You lift a bit heavier than last week.
Your posture feels stronger.
You’re sleeping better.
You feel more confident walking into the gym.
These are proof that your body is changing — even before the mirror shows it.
These 8 steps are what a sustainable workout routine should be made of.
They remove the guesswork and gives you control again.
Tomorrow, we’ll talk about what really keeps most women stuck (not lack of knowledge or willpower, but lack of consistency.)
And you’ll learn exactly how to stay on track when life gets messy without guilt, burnout, or starting over every Monday.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻
📌 P.S. If you’ve ever quit a workout plan because it was too complicated,
this new approach will feel like a breath of fresh air. But if you’re still unsure of what a workout program should like for YOU specifically, dm me the word “READY” by clicking the button above and we can chat about what that might look like.