When it comes to workouts that make a difference, the best strength training exercise for women isn’t just about hitting the basics. It’s about finding something effective, smart, and truly enjoyable. While squats and lunges get all the attention, there’s a world of lesser-known moves that can deliver real results, especially for women looking for functional strength, muscle tone, and long-term wellness.
Many women feel overwhelmed by free weights or confused by gym machines. I’ve been there myself, scrolling through endless fitness tips and wondering what really works. The truth is, the best strength training exercise for women is a move that builds functional power, confidence, and doesn’t leave you bored out of your mind.
This guide covers the top effective, but not mainstream, strength training exercise for women, plus how you can fit it into your own routine without fancy gear or hours in the gym. Instead of following trends, you’ll see how choosing the right movements can help you reach your goals—and enjoy the process along the way.
Choosing Smarter Strength Exercises
Trendy routines come and go, but sustainable strength training sticks. Picking something that challenges multiple muscle groups, fits your lifestyle, and keeps you motivated is super important. When I tested different routines, I found that unconventional exercises work your body in new ways and help you avoid plateaus.
What Makes an Effective Strength Training Move?
- Targets several muscle groups at once. This helps you get more out of less time.
- Improves stability and balance. Especially useful for daily life and injury prevention.
- Easy to modify, so you can progress as you get stronger.
- Can be done at home, so no exclusive gym membership required.
For most women, strength training should feel doable without being overwhelming. Picking one powerful, effective exercise is a great place to start. It keeps motivation high and builds confidence with each session.
“Because the Turkish Get-Up engages so many muscles at once, your body will need extra support to recover and rebuild. Getting enough protein after training is one of the most important steps for seeing results. That’s why I recommend ISOPURE Zero Carb Protein — it’s keto-friendly, packs 25 grams of clean protein per serving, and helps women recover faster without adding carbs.”
The Turkish Get-Up: Why This Exercise Stands Out
The Turkish Getup (TGU) doesn’t get nearly as much press as deadlifts or pushups, but it’s hands down one of the best strength training exercises for women. I stumbled onto TGUs while looking for something to take my own routine up a notch, and the benefits quickly became obvious.
How the Turkish Get-Up Works
You start lying flat, holding a kettlebell or dumbbell above you with one hand. Step by step, you rise to standing, always keeping that weight overhead, then reverse the movement back down. Every part of your body is engaged—from your shoulders and core to your hips, glutes, legs, and arms. Because it’s a fullbody move, it never feels boring and delivers amazing results.
- Mentally stimulating. There’s a real mind-body connection here, which keeps you present.
- Safe for all levels. You can even practice with no weight when learning.
- Easy to progress. Just increase the load or speed as you get stronger.
What Makes the Turkish Get-Up Awesome for Women?
- Core strength. I noticed my core working overtime with every rep. Super helpful for posture and back health.
- Joint mobility. You get gentle stretching and strengthening at once, which is perfect if you sit at a desk a lot.
- Functional strength. This move makes everyday things like lifting groceries or toddlers way easier.
“Get your top supplement picks to fuel your keto lifestyle.”
Mastering the Turkish Get-Up: Step-by-Step
I usually break down this exercise into steps so it feels less intimidating. Here’s a simple roadmap to learning the Turkish Getup:
- Lie on your back with your right knee bent, right foot flat, and right arm straight up holding the weight (start light or no weight).
- Press into your right foot and left elbow to prop your torso up.
- Push up onto your left hand. Keep your gaze on the weight above you.
- Sweep your left leg back and under, kneeling on your left knee.
- Stand up, keeping the weight straight overhead all the way.
- Reverse each step to return to the starting spot.
I found it super useful to practice these parts separately before stringing them together. Just moving slow, focusing on form, and not rushing makes all the difference.
With practice, the Turkish Getup becomes less of a challenge and more of an achievement you look forward to every week. Pause and reset as needed, and don’t hesitate to take breaks or adjust your technique.
Tips for Good Results
- Start with bodyweight or something small, like a shoe or water bottle.
- Breathe as you move; don’t hold your breath.
- Keep your knuckles pointed toward the ceiling.
- Work in front of a mirror for feedback.
Remember, patience counts. Focusing on proper movement is better than pushing through with heavy weights before you’re ready.
How to Fit the Turkish Get-Up in Your Routine
Trying something new can feel awkward, but the Turkish Getup is pretty easy to fit into regular workouts. I started by using it as a fullbody warmup, but it can also be the main event depending on your energy and goals.
Sample Workout Plan
- 5 minutes of dynamic warmup (think arm circles, high knees, or jumping jacks)
- 3-5 Turkish Getup reps per side, rest 60 seconds between rounds
- Repeat for 3 rounds total
- Finish with light stretching for recovery
Even just a few reps on each side leaves me feeling strong from head to toe. When I want to keep things fresh, I throw in lunges or resistance band pulls between sets for a little extra challenge. This builds total body strength and keeps boredom at bay.
Addressing Common Concerns for Women
Will lifting heavy make me bulky?
This comes up a lot, but the short answer is no. Building bulky muscle takes years of high-intensity training and specific diets. The Turkish Getup builds lean, usable strength instead. You get to feel strong and energized without bulking up.
Is the Turkish Get-Up safe for beginners?
Absolutely, especially when learning with no weight. I suggest getting comfortable with the motion before adding a kettlebell or dumbbell. Consistency pays off and you’ll notice improvements fast. Remember, even experienced lifters revisit the basics.
Do I need expensive equipment?
Nope! If you have a dumbbell, kettlebell, or even a can of soup, you’re ready to go. This exercise is versatile and fits right into home workouts.
Why Non-Mainstream Moves Work So Well
When you stick to the same routine, your body adapts and results can stall. Unconventional moves like the Turkish Getup force your body to use new muscles. They also help prevent boredom and make your long-term progress more enjoyable. It’s about challenging yourself and keeping things fun in the process.
Other Eye-Catching Exercises Worth Trying
- Singleleg Romanian Deadlifts. More glute and hamstring action, less stress on the lower back.
- Landmine Presses. Fantastic for upper body and core (all you need is a barbell and a corner).
- Farmers Carries. Trains grip strength, core, and posture in one go.
Mixing in one or two of these alongside Turkish Getups keeps your progress steady and your workouts next level cool.
There are always new movements to check out, so don’t hesitate to jump into a few totally different exercises each month. This variety can help prevent joint stress and make sure your workouts never feel old.
Final Thoughts & Next Steps
The best strength training exercise for women is one that feels powerful, works your whole body, and can grow with you over time. The Turkish Getup fits the bill perfectly and pairs well with other creative, functional moves.
Your Action Plan:
- Try the Turkish Getup with just your bodyweight. Practice both sides for 3 sets and move at your own speed.
- Once it feels natural, add a small weight and take note of how your body feels.
- Mix it into your weekly workouts, along with another nonmainstream exercise to keep things lively.
Building strength should feel rewarding, not repetitive or overwhelming. If you’re ready for a new challenge, the Turkish Getup deserves a spot in your routine. If you have questions or want tips, ask away or let me know how it’s going. Stay motivated, track down what feels fun, and keep celebrating your progress with every workout!