Lifting for Women

Exercises themselves are not exclusive to sex, but the goals of a person (woman) can define the program, depending on the body part you would like to develop, or if it's lower body development only, or if strength is a goal.

Here is a list of good lower body exercises:

Main Compound:
Barbell Squats
Barbell Deadlifts
Barbell Front Squats

Auxiliary:
Barbell Lunges
Barbell Standing Calf Raises
Barbell Romanian Deadlifts
Barbell Hack Squats
Barbell Bulgarian Split Squats
Barbell Good Mornings
Barbell Side Lunge

Decide how many days you're willing to go to the gym (2-5). Plan a routine with built-in progression. The first week you lift X amount of reps for 3 to 5 sets on any given main compound exercise. Afterwards, you do 2 to 3 sets on auxiliary exercises.

If you're a beginner, increase the weight by 5-10lb every week on the main compound exercises. You may raise the weight on the auxiliary exercises, but it shouldn't be the focus, and shouldn't hurt your recovery, or even be done if time is not available.

Additional mobility and balance can be attained through yoga, which can be done anywhere. An extra lower body body weight routine that can be done is as follows:

Body Weight Squats - Wide Stance (18)
Body Weight Alternating Lunges (31)
Body Weight Bulgarian Split Squat w/ No Chair (12 per leg)
Body Weight Bulgarian Split Squat w/ Chair (21 per leg)
Laying Face Up Straight-Leg Leg Raises Alternating (18)
Standing Leg Curl - Learn Forward on a Counter (20 per leg)
Kneeling Straight-Leg Donkey Kick (20 per leg)

Here is a list of good upper body exercises:

Main Compound:
Barbell Bench Press
Barbell Incline Bench Press
Barbell Military Press

Auxiliary:
Pull-Ups
Push-Ups
Dips
Crunches
Dumbbell Bench Press
Dumbbell One-Arm Rows
Dumbbell Curls
Dumbbell Lateral Raises
Dumbbell Standing One-Arm Shoulder Press