How to Start Strength Training Safely

Simple movements to rebuild strength before adding weights

The exercises below are designed for women who are just getting started again — or starting for the first time. They build the foundation you need before adding resistance bands and weights.

Watch the Beginner Exercise Demonstration

Follow along as I demonstrate Sit-to-Stand, Wall Push-Ups, and Marching in Place.

---

1. Sit-to-Stand

Sit in a sturdy chair and place your feet flat on the floor.

Lean slightly forward and stand up slowly.

Then sit back down with control.

Do this 5–10 times.

This builds the leg strength you’ll need for squats and resistance work.

---

2. Wall Push-Ups

Stand facing a wall and place your hands on the wall at shoulder height.

Slowly bend your elbows and bring your body toward the wall.

Push back to the starting position.

Do this 5–10 times.

This prepares your upper body for strength training movements.

---

3. Marching in Place

Standing tall, slowly lift one knee, then the other.

Keep your movements controlled.

Do this for 20–30 seconds.

This improves balance — a critical part of safe strength training.

---

These exercises are not the end goal. They are the starting point.

As your strength improves, you can begin adding resistance using bands and/or light weights — safely and gradually. That’s how real strength is built.

See video

Join FemStrength65 for tips on strength, nourishment, confidence and resilience.