Strength training is essential for women, yet it’s often overlooked. On this episode of Fit Mama Real Food Radio I talk with Shelby Stover about why women should prioritize strength work and how to begin safely and effectively. Whether you’re new to lifting or returning after a break, this conversation highlights practical reasons to pick up weights and simple ways to make strength training part of your routine.
I’m a firm believer that women benefit tremendously from strength training. Using dumbbells, kettlebells, barbells, resistance bands or even just bodyweight movements, building and maintaining strength supports overall health, helps preserve muscle as we age, and protects bone density. If you’re wondering where to start, I’ve gathered several approachable workouts and examples to pair with our discussion so you can jump in with confidence.
Here are 6 strength training workouts to get you started:
- 20-minute full-body beginner strength training workout
- 15-minute full-body strength training workout
- 20-minute quick full-body at-home kettlebell workout
- The 300-repetition kettlebell workout
- 10-minute leg burner workout
- 10-minute upper-body dumbbell burner workout
If you love listening to podcasts on this topic, be sure to check out these prior episodes:
- Episode 113: Safely exercise through pregnancy with Liz Winters
- Episode 80: The benefits of HIIT
- Episode 72: Postpartum recovery and returning to exercise with Anna Scammell
- Episode 70: Getting started with exercise in four easy steps
- Episode 48: Operation: do more yoga
- Episode 36: Ten tips to get more out of your workouts
Why Women Need To Strength Train with Shelby
In episode 114 of Fit Mama Real Food Radio I sit down with Shelby from fitasamamabear.com. Shelby is a strength and nutrition coach who explains why strength training matters for women at every stage of life. We cover the fundamental benefits—improved metabolic health, better posture, greater functional strength for daily activities, and enhanced bone health—and outline realistic ways to include strength sessions in a busy schedule.
Our discussion walks through what a simple weekly strength routine can look like and the equipment that works well for beginners. We also address common concerns, like the fear of getting “bulky,” and clarify how training choices, programming, and diet influence outcomes. The tone is practical: you don’t need a lot of time or expensive gear to make meaningful progress.
Resources from the episode
- Connect with Shelby: Website and Instagram
- Free home workouts available from Fit Mama Real Food on YouTube
- Podcast sponsor mentioned during the show with a discount code for listeners
You can find the podcast on common platforms and subscribe to receive new episodes. If you enjoy the show, rating and reviewing it where you listen helps support the podcast and makes it easier for others to discover.
What to expect if you’re getting started: begin with two to three short strength sessions per week focusing on major movement patterns—squat, hinge, push and pull. Select a weight that feels challenging for the final two repetitions of each set but allows you to keep good form. Gradually increase load or volume over time as you adapt. Complement strength work with mobility, recovery, and consistent nutrition to support progress and reduce injury risk.
Strength training is an investment in your long-term health. It improves daily function, supports body composition goals, and helps preserve bone and muscle as you age. Start small, stay consistent, and lean on resources and coaches for guidance when needed.
XO
Heather