Ready to get stronger but don’t know where to start? You’re not alone — and you don’t need a gym membership or fancy gear to begin. Whether you’re brand new to strength training or coming back after a break, these totally free resources will help women starting strength training and their fitness journey.
Why Free Resources Matter When Women Start Strength Training
Starting your strength training journey can feel overwhelming:
- What exercises are right for women starting strength training?
- Do I need a personal trainer?
- How do I stay consistent without burning out?
The good news? You don’t need to figure it all out alone — and you definitely don’t need to spend a ton of money upfront.
At The KettleBelle, I believe every woman deserves access to simple, empowering tools that fit your lifestyle. That’s why I’ve created and curated these 5 free strength training resources for women starting strength training to help you stop overthinking and start lifting.
1. The StrongHER Reset: 3-Day Mind-Body Kickstart
Best for: Women who feel stuck, unmotivated, or don’t know how to start
This free 3-day reset is like your no-pressure starting line. You’ll get:
- 3 short kettlebell workouts you can do at home
- A sample meal plan each day designed to fuel your body, not starve it
- Simple mindset prompts to get your head in the game
- A printable habit tracker to help you actually stick with it
🔗 Grab the StrongHER Reset here
👉 Why it works: It combines training, nutrition, and mindset — the 3 core pillars for results that last.
2. My YouTube Channel: The KettleBelle
Best for: Women who prefer to follow along with guided workouts at home
No gym? No problem. My YouTube channel is full of:
- Kettlebell strength workouts (from beginner to advanced)
- Mobility and flow sessions to build joint health and flexibility
- Bodyweight options if you don’t have equipment yet
These workouts are:
✔️ Short and effective
✔️ Built for busy schedules
✔️ Designed with women’s bodies and energy in mind
🔗 Subscribe and start sweating
👉 Why it works: You can train with me anywhere, anytime — no guesswork needed.
3. Nerd Fitness Beginner Bodyweight Workout
Best for: Women curious about structured workouts but not ready for kettlebells yet
Sometimes, the best way to start strength training is by using your own body. This free beginner bodyweight routine from Nerd Fitness is perfect if you’re not sure what exercises to begin with or don’t have any equipment yet.
📋 It includes:
- Squats, push-ups, lunges, planks, and more
- Built-in progression so you can get stronger over time
- Form instructions and motivational support
🔗 Try the Beginner Bodyweight Workout
👉 Why it works: No equipment. No gym. Just your body and a commitment to start moving.
4. Precision Nutrition’s Free Nutrition Guide for Women
Best for: Women who lift and want clear, evidence-based nutrition guidance
This free downloadable guide from Precision Nutrition is one of the best science-backed resources on how women should eat to support strength, energy, and longevity.
📘 Inside you’ll find:
- How to build meals that support your training
- Practical tips for protein, carbs, and fats
- Habit-based strategies instead of restrictive diets
🔗 Download the Women’s Nutrition Guide
👉 Why it works: It simplifies nutrition without gimmicks — perfect for women who want to fuel, not deprive.
5. Girls Gone Strong’s Mindset and Strength Resources
Best for: Women who want to break through mental blocks and feel empowered in the gym
Girls Gone Strong offers free articles, mindset tools, and training support specifically for women who lift. Their content covers everything from workout mindset to body image to gym anxiety.
📚 Helpful reads include:
- How to Stop Sabotaging Your Fitness Progress
- Beginner’s Guide to Strength Training for Women
- How to Stay Consistent With Your Workouts
🔗 Explore Girls Gone Strong Resources
👉 Why it works: This site is a goldmine for real talk, inclusive fitness, and mental strategies that keep you showing up.
BONUS: My free supplement guide! Learn about bone health, fat loss, and more supplement facts that will help women starting strength training to stay full, energized, and help build muscle.
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