Walk into any gym, and it’s easy to feel overwhelmed by machines, programs, or the pressure to “do it all.” But here’s a secret: you don’t need hundreds of fancy exercises to get strong, confident, and capable.
In fact, most women only need to master five fundamental lifts to build a solid foundation that supports them for life.
Whether you’re brand-new to strength training or looking to sharpen your technique, these are the lifts every woman should know.
1. The Squat
The squat is the queen of lower-body strength. It builds power in your quads, glutes, and core. All essential for everyday activities like climbing stairs, lifting kids, or getting up off the floor with ease.
✨ Why it matters for women: Strong legs = better mobility, balance, and joint health long-term.
👉 Form tip: Distribute your weight evenly across your foot, keep chest open and aim for depth that feels safe for your hips and knees with a goal of getting your thighs parallel to the floor.
2. The Deadlift
If the squat is the queen, the deadlift is the powerhouse. This lift trains your hamstrings, glutes, back, and grip strength, teaching you how to safely pick up heavy things (groceries, suitcases, toddlers… you name it).
✨ Why it matters for women: Deadlifts build incredible strength while protecting your back from injury.
👉 Form tip: Hinge at your hips (not your low back), keep the bar close to your body, big inhale into your back and "zip up" from your tailbone to your ribcage.
3. The Bench Press
Don’t let the bros fool you, pressing isn’t just for them. The bench press strengthens your chest, shoulders, and triceps, which not only improves upper-body definition but also supports posture and daily pushing movements.
✨ Why it matters for women: From pushing a stroller to carrying boxes, you’ll use pressing strength every day.
👉 Form tip: Keep feet planted, shoulder blades squeezed together, and lower the bar (or dumbbells) to the bottom of your bra band, not your neck.
4. The Overhead Press
This lift challenges your shoulders, arms, and core while building functional strength for reaching, carrying, and stabilizing overhead.
✨ Why it matters for women: Improves posture, bone density, and everyday strength for overhead tasks (like putting away groceries or luggage).
👉 Form tip: Press straight overhead (not forward), keep ribs tucked down (hip bones to rib bones), and "zip up" your core to avoid arching your back.
5. The Row
Rows strengthen your back muscles, the often-neglected powerhouse that balances out pressing and supports healthy posture.
✨ Why it matters for women: A strong back = better posture, fewer aches, and more balance between “push” and “pull” strength.
👉 Form tip: Lead with your elbows, keep shoulders down, and avoid shrugging as you pull.
Why These 5 Lifts?
These movements are compound exercises, meaning they train multiple muscle groups at once. They give you the most “bang for your buck,” helping you:
- Build lean muscle
- Boost metabolism
- Strengthen bones and joints
- Gain confidence under the barbell
You don’t have to master them all in one day. Strength is built one rep, one set, one session at a time.
Final Encouragement
Strength training isn’t about chasing perfection or comparing yourself to others. It’s about progress, consistency, and resilience.
When you learn these five lifts, you’re not just getting stronger in the gym, you’re preparing your body (and mind) for the demands of real life.
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” – Colossians 3:23
Ready to Learn the Big 5?
At Refinery Strength Collective, I coach women through these fundamental lifts so they can build strength that lasts a lifetime.
