A basic leg day workout for women - strength training routine

Category: Fitness    

Now that the weather is turning from fall to winter soon (ugh, where did the summer go?!) it’s time for me to get back into the gym to lift heavy and try to build some muscle. For me leg day is always my favorite since like many white chicks I have to work to have a butt and I’m the first to admit I have a lot of room to grow (pun intended, lol). So for me this is the best time to go in and focus on building a curvier figure through the dedicated practice of lifting heavy weights and strength training. Right now I am focusing on more compound movements on my leg day like squats, lunges and dead lifts. I am working my way back up in weight and right now I am also working with less equipment in my at home gym (I have to go to my local near by Retro Fitness to use a squat rack and trap bar for dead lifts.) But on days that I can’t get over there I do what I can at my gym on the smith machine and with limited free weights.


Right now on leg day I do the following exercises:

Smith Machine Back Squats (four sets of 8 reps, usually with 30-35 lbs in plates on each side)

Walking or Alternating Lunges with either 15 lb dumb bells in each hand OR I use a curl bar with 10lb plates on each side

Straight Leg Dead Lifts with the same curl bar (my home gym doesn’t have any other bar) and 20lbs on each side

Kettle Bell Goblet Squats with a 35lb kettle bell. I do 4 sets of 10 reps

I use the assisted pull up machine to do push downs set to 50lb. I do 10 reps on each leg for 4 sets


For squats I always go to at LEAST parallel and sometimes a bit lower to get a go range of motion. Keep feet slightly pointed out and shoulder width apart. Place the bar above your trap muscle and elbows back.


Feel free to find and follow me on Vine where I post quick workout videos: https://vine.co/MissADS1981

Learn some techniques in my videos below showing you how I did today’s leg day workout.

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