At Swell Santa Barbara, we believe that fitness is more than just breaking a sweat—it’s about feeling strong, confident, and capable in your body. In celebration of International Women’s Day on March 8th, we’re outlining some foundational elements of women’s fitness and sample workouts to build strength, improve balance, and enhance flexibility. 

Strength Training: Building Power and Confidence

Strength training enhances metabolism, strengthens bones, and supports joint health—key benefits that make it an essential part of any women’s fitness routine. Build the foundation for long-term health with the following tips and movements. 

Beginner Level & Example Routine: 

We recommend starting with bodyweight exercises such as squats, push-ups (modified on the knees if needed), and planks. Prioritize proper form over the number of repetitions. Two to three sets of 10 to 12 repetitions are a suitable starting point.

• Bodyweight squats – 3 sets of 12 reps
• Push-ups (knee or full) – 3 sets of 10 reps
• Glute bridges – 3 sets of 15 reps
• Dumbbell bicep curls – 3 sets of 12 reps

Intermediate Level & Example Routine:

Introduce dumbbells or resistance bands to your routine. Exercises like lunges, rows, and overhead presses can be incorporated. Gradually increase the weight or resistance as your strength improves. Aim for three sets of 10 to 15 repetitions.

• Weighted squats – 3 sets of 10 reps
• Bench press – 3 sets of 8 reps
• Romanian deadlifts – 3 sets of 10 reps
• Pull-ups – 3 sets of 5 reps (use resistance bands if needed)

For those seeking a greater challenge, incorporate heavier weights and compound movements such as deadlifts, cleans, and snatches.  Consulting with a qualified trainer is highly recommended to ensure proper technique and maximize results.

Balance Workouts: Stability for Everyday Movement

Balance is essential for injury prevention, maintaining mobility, and optimizing athletic performance. The following exercises will challenge your stability and improve coordination.

Beginner Level & Example Routine:

Begin by practicing standing on one leg for short intervals, gradually extending the duration.  Utilize a stable support if necessary.

• Single-leg stands – Hold for 30 seconds per leg, repeat 3 times
• Heel-to-toe walk – 20 steps forward and backward
• Seated leg lifts – 3 sets of 12 reps per leg

Intermediate Level & Example Routine:

Progress to single-leg squats, lunges, and tree poses. To increase the challenge, use a balance board or BOSU ball.

• Single-leg deadlifts – 3 sets of 12 reps per leg
• BOSU ball squats – 3 sets of 10 reps
• Stability ball planks – Hold for 45 seconds, repeat 3 times

Take the above up a level by incorporating dynamic balance exercises such as walking lunges with a weight held overhead or single-leg deadlifts. Explore advanced yoga postures (or join an advanced yoga class at Swell) that require balance and stability.

Flexibility and Mobility: Keeping Your Body Fluid and Pain-Free

Flexibility and mobility go hand in hand with strength and balance, ensuring that muscles and joints function optimally. These routines are designed to keep your body moving with ease and aid in recovery after intense workouts. 

Beginner Level & Routine:

Initiate your flexibility routine with static stretches, holding each stretch for 20 to 30 seconds. Focus on major muscle groups, including hamstrings, quadriceps, and shoulders.

• Seated hamstring stretch – Hold for 30 seconds per leg
• Shoulder rolls – 10 forward, 10 backward
• Cat-cow stretch – 10 slow repetitions

Intermediate Level & Routine:

Introduce dynamic stretches such as arm circles, leg swings, and torso twists. These movements prepare your muscles for activity and enhance flexibility.

• Deep lunge with a spinal twist – Hold for 30 seconds per side
• Downward dog to cobra flow – 3 sets of 5 reps
• Pigeon pose – Hold for 45 seconds per side

When you’re ready to advance, explore more demanding yoga poses or Pilates exercises that require flexibility and strength. Foam rolling can also be incorporated to release muscle tension and improve flexibility.

Find Your Strength at Swell Santa Barbara

Empowering your fitness journey starts with a well-rounded approach that includes strength, balance, and flexibility. Whether you’re stepping into the gym for the first time or refining your routine, Swell Santa Barbara offers the support and community to help you succeed.

Join us and discover how women’s fitness can be both empowering and enjoyable. Let’s move, strengthen, and thrive—together!