--- title: "Effective Strength Training Workouts for Women at Home or Gym" description: "Effective strength training for women at home or gym. Learn how to build strength with compound lifts and effective accessory work. Get a strength training plan from a national powerlifter for real results." canonical: https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/my-workouts-from-the-gym-home last_updated: 2025-09-12 --- # Effective Strength Training Workouts for Women at Home or Gym Tribe Verified · National Gold Medalist Powerlifter's proven routines By [Shikha Singh](https://mytribe.in/shiksfitness) · Online coaching available across India · ₹3,500 per month (estimate) Part of [Online Strength & Nutrition Coaching for Women](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women). [View full gallery](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/gallery) Stop guessing what works. These are the exact routines I use to stay strong at 46—whether you're at the gym or in your living room. ## Photos and videos - [Video: A clip from my upper body workout, performing a Spoto Press with my coach. To improve your main lifts, you must focus on the accessory exercises that build supporting muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb83582b-43a5-4d7e-9f60-dfaa91a3aa78) - [Video: Performing barbell rows as part of my upper body accessory work. This exercise is crucial for building a strong back, which supports all of my main powerlifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46139da3-3353-411b-939c-e748435f1deb) - [Video: Doing dumbbell shrugs to strengthen my traps. Strong traps are important for stability in deadlifts and squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93815de0-66ad-4566-b528-772c449af848) - [Video: Neutral grip pulldowns are another key exercise in my upper body routine. They are great for targeting the lats and improving pulling strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f37e62b9-1864-46c9-93c0-09ed2b57e03c) - ![A post-workout flex after a tough upper body accessory day. The work you put into accessory movements directly translates to bigger and stronger main lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b440620-d728-48cc-98dd-0b9ed33bb2fb) - [Video: Finishing my upper body session with a narrow grip bench press. This variation puts more emphasis on the triceps, which is essential for a strong bench press lockout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a99fdefc-c37d-4c8f-aae8-7992f29f18a8) - [Video: I love deadlifts, and I have a national record to prove it. To get a stronger deadlift, you need to work on accessories like RDLs, hip thrusts, and hyper-extensions to strengthen your entire posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98bab5b9-3163-4ac9-9a10-054acf33cabb) - [Video: When a client says they want to build glutes, these are my go-to exercises. Sumo squats, Romanian Deadlifts, and floor bridges, combined with a calorie surplus and high protein intake, are the key to results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fed0085f-a44d-420f-8424-038181cd0b41) - [Video: Unleash your inner warrior with unconventional training like tire flips. This is a full-body movement that builds raw strength and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e77d6b14-0b85-494b-84fa-164d73ca39dc) - [Video: Keep moving forward and push your limits. This sled push is a great conditioning tool that builds leg strength and mental toughness. Growth begins where your comfort zone ends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44d7d9e4-76be-4671-8581-f91adc830beb) - ![How strong are you? Strength isn't just about lifting weights, it's about the resilience to never give up. Here I am tackling the climbing rope.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e9952cf-8882-4955-93eb-9c96bf2bff03) - [Video: Fit, fierce, and unstoppable at over 40. A quick look at some of the dynamic movements and agility drills I incorporate into my training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/426c981a-6b43-4d6e-b546-75e264b98339) - [Video: No time for the gym? No problem. Here is a full week's home workout plan you can follow to get fit in 2025, with routines for each day focusing on different body parts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75147b39-737c-4910-bdc4-0ed8cc9ec98d) - [Video: Here are five foundational exercises to start your strength training journey: goblet squats, RDLs, push-ups, rows, and planks. Master these movements to build a strong base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89cd655e-f007-4586-a924-c90be62ee624) - [Video: Here are 10 powerful benefits of strength training, from increased metabolism and stronger bones to improved mental health and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f8ca9b4-28d5-4bf6-b121-2f0776aeade6) - [Video: A quick holiday workout I did in Goa. You don't need a gym to stay active. A few bodyweight exercises are all you need to keep your energy high.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b032d8d2-0dff-4674-98f7-234f497b2f63) - [Video: Want to build a strong, toned back? Here are the exercises I use: Lat Pulldowns, Seated Cable Rows, Straight Arm Pulldowns, and more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca15cfde-c184-4c13-8ccf-bda69fa23a8b) - [Video: Four easy exercises to say goodbye to arm fat and build toned, sculpted arms. This routine includes hammer curls, overhead tricep extensions, bicep curls, and rolling dumbbell extensions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d31e180e-79b9-4e54-a289-d30ff4b6aacd) - [Video: Just 5 days a week is all it takes to transform your body. With my customized workout and meal plans, your fitness goals are within reach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff632d6d-d45d-4152-b9f4-66c8da038b98) - [Video: Here is a 20-minute, no-equipment home workout for a quick burn. It includes inchworms, squat jumps, and push-ups to boost your energy on a busy day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec807ed7-0d6e-4982-8e66-14dc43f0a199) - [Video: It's a leg day, hourglass edition. This workout is designed to build your curves and power up your lower body with exercises like goblet squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3e90f00-93ca-49a3-aa0e-b17093f7922a) - [Video: My three favorite exercises for glute growth are Romanian Deadlifts (RDLs), Hip Thrusts, and Cable Kickbacks. Incorporate these into your routine for serious results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92a1723d-bbff-4a02-bde3-ec41fd781da7) - [Video: Unleashing my inner power with every lift. This is a front squat, a challenging variation that heavily recruits the core and quads.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d04d77e-1b05-4628-a572-845c87754ba1) - [Video: Strengthen your core from your living room with this no-equipment workout. Planks, crunches, and Russian twists will build stability and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/002d3cef-5b49-4925-9ec8-dac7b18b4cd8) - [Video: The one solution to so many health issues is strength training. It is the key to managing everything from fat loss to lifestyle disorders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/039cb340-6f44-404f-b9b0-3e6715f7bfdd) - ![Shoulder still recovering, but the work doesn't stop. Here I am doing chest-supported rows, an excellent exercise for the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5b0ca2a-7422-48c9-9a8c-290b51b0dfb6) - ![Working on my upper body with some light dumbbell raises while my shoulder recovers. Consistency is key, even when you have to modify.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5f00fac-f2a8-40c2-9a1c-7c4b6c428022) - ![Using a wide arch during the bench press to maximize pec engagement and power. Training is getting harder as Nationals are just two months away.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8aa47eeb-098e-49d3-9ff0-911cff7582b8) - ![Seated dumbbell shoulder presses are a staple for building strong delts. Focusing on controlled movements as I prepare for my next competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a247079-85ba-49e6-ac4c-e95c83e3909e) - ![Tricep pushdowns are essential for building lockout strength for my bench press. Every accessory exercise has a purpose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea57acd8-5e48-4a39-bdb8-0b645a9535d8) - ![Working on rack pulls to improve the top portion of my deadlift and build back strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21fc9051-db37-4492-8c50-5b80557dba5e) - ![Seated cable rows are a great way to build thickness in the back. The training block is done, and now it's time to ramp up the intensity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01aa5fba-4d0b-4e01-a48e-833f9ec5cf55) - [Video: The single most important thing that can save your life is your lean muscle mass. Strength train at least 4 times a week, eat your protein, and sleep well.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9efef8f-717b-422d-b52e-46a0cd38ee3d) - [Video: Mobility is crucial for performance and injury prevention. Here are some of the mobility drills I do to keep my joints healthy and ready for heavy lifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/746e40d9-3d5c-47c5-94b1-79fed9babb39) - [Video: Try this superset for your glutes and hamstrings: Cable Pull-Throughs immediately followed by RDLs. This is a great way to maximize your time and get an intense lower body workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6763db93-6045-44f8-83ea-c47a6c8af609) - [Video: My idea of a holiday workout: bodyweight exercises in beautiful locations. Here I am doing push-ups and leg raises during a trek to a waterfall in Meghalaya.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08c938b5-f2e8-49d5-829e-c242b680b19a) - [Video: If you are scared of conventional deadlifts, RDLs are a fantastic and safer alternative for building strong glutes and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f48f591-172b-421e-a83e-1d111bebb4d2) ## About My Workouts: From the Gym & Home Forget the jumping jacks and random Instagram circuits. Real results come from compound lifts—like squats and deadlifts—and progressive overload. Whether you have access to a full gym or just a pair of dumbbells at home, the logic remains the same: you need resistance to build muscle, not just endless repetition. Building strength isn't about how much you sweat; it's about how much load you move with correct form. In my sessions, we focus on foundational movements that translate to everyday functional strength and better body composition. ### The Foundation: Compound Movements Squats, deadlifts, and presses are the bread and butter of my training. Why? Because they engage multiple muscle groups at once, giving you the best return on your time. You don't need fancy machines. A simple barbell or even a pair of heavy dumbbells can be enough if your intensity is high. ### Why Accessory Work Matters If you've been stuck at the same weight for months, it’s not because you aren't trying hard enough—it's likely a weak link. Accessory work, like Romanian deadlifts for your posterior chain or face pulls for shoulder health, fixes those weak spots. That’s how you break through plateaus without risking injury. ### Gym vs. Home: It’s the Mindset, Not the Equipment Many of my online clients start with minimal equipment. If you're at home, we use resistance bands or floor-based movements to create the same mechanical tension you’d get on a machine. The goal is progressive overload. If it doesn't get harder over time, you aren't training; you're just exercising. ### Debunking the 'Bulky' Myth Ladies, let’s be very clear: lifting heavy won't make you look like a bodybuilder overnight. It takes years of extreme diet and training protocols to reach that stage. What strength training *will* do is build lean muscle, increase your metabolic rate, and improve your bone density. You'll look firm, not 'bulky.' If you want a structured plan that respects your time and effort, let's stop jumping and start lifting. ## About Shikha Singh I'm a 46-year-old powerlifter, and I train exactly the way I teach. I've broken national records by focusing on the basics and ignoring the noise, and I bring that same no-nonsense focus to every single plan I write for my clients. 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