I remember when I first walked into a gym years ago, I was totally clueless. I saw one girl doing squats with unconventional weights, another stuck on the treadmill for what felt like hours, and me? I was just hopping between machines hoping no one noticed I had no plan.
That’s when I learned about push pull strength training—and trust me, it was like someone finally handed me the map to a treasure chest. Suddenly, my workouts had structure, balance, and results. And if you’ve ever felt lost in the gym, this method can do the same for you.
Table of Contents
What Exactly Is Push Pull Strength Training?
In simple terms:
- Push exercises = Any move where you push weight away from your body (like a chest press or squat).
- Pull exercises = Any move where you pull weight toward your body (like rows or deadlifts).
That’s it. Instead of doing “arm day” or “leg day,” you just decide: Am I pushing today or pulling today?
👉 Example: Ever pushed open a heavy glass door at the mall? That’s a push.
👉 Ever pulled your suitcase off the luggage belt at the airport? That’s a pull.
See? You’re already doing push-pull training in your everyday life—you just didn’t realize it.
Why This Method Works So Well for Women
Here’s the thing: most women don’t want a bulky “bodybuilder” look. We want strength, better posture, toned arms, strong legs, and maybe a perkier butt (let’s be honest).
Push pull training helps with exactly that because:
- It balances your body – Many women overdo push moves like squats or lunges and forget about pulling moves like rows or deadlifts. The result? Sore knees, tight quads, and a weak backside. Push pull fixes that.
- It saves time – If you only have 3–4 days to work out, this method ensures every major muscle group gets love without overcomplicating things.
- It makes daily life easier – Carrying groceries, lifting kids, pulling yourself up when you slip—all become easier when your body is balanced.
- It adapts to your level – Whether you’re just starting or already lifting heavy, you can scale the exercises to fit you.
The Push Side: Training Your “Pushing” Muscles
This is why the push pull strength training system is so effective—it balances these muscles with their opposite pulling moves.
Some examples:
- Dumbbell Chest Press – Imagine pushing two heavy doors open at once. Chest presses pair well with kettlebell swings for full-body strength.
- Overhead Shoulder Press – Think of placing a suitcase in the overhead bin on a flight.
- Squats – The queen of leg exercises (yep, sitting down and standing up counts as a squat). For lower body push days, these kettlebell leg exercises are highly effective.
- Lunges – Like stepping forward to tie your shoe—but with weights.
- Push-Ups – The “I don’t need equipment” move that works almost everything.
👉 My favorite? Push-ups on the kitchen counter while waiting for water to boil. Sounds silly, but it works!
The Pull Side: Strengthening Your Back and Glutes
In push pull strength training, these pulling moves are just as important as pushes for building strength and shape. These are the muscles that literally hold you upright and give you shape.
Examples:
- Deadlifts – Picking up heavy grocery bags in one go? That’s a deadlift in disguise.
- Rows (Dumbbell or Barbell) – Imagine starting a lawnmower; that’s the motion.
- Pull-Ups – The ultimate “I feel like Wonder Woman” move.
- Hip Thrusts – Yep, the glute builder every fitness influencer swears by.
- Bicep Curls – Simple but effective; every time you lift your coffee mug, thank your biceps.
👉 My favorite? Deadlifts. Nothing feels more badass than lifting something heavy off the ground. Want to focus more on your booty? Check out these glutes dumbbell exercises designed for women.
A Simple Push Pull Routine You Can Try
Here’s how you can build a simple push pull strength training routine whether you train 2 or 4 days a week.
If You Work Out 2 Days a Week:
- Day 1 (Push) – Squats, chest press, shoulder press, lunges, push-ups.
- Day 2 (Pull) – Deadlifts, rows, hip thrusts, bicep curls, pull-ups (or assisted).
If You Work Out 4 Days a Week:
- Day 1 – Push (Upper Body): Chest press, push-ups, shoulder press, tricep dips.
- Day 2 – Pull (Upper Body): Rows, pull-ups, bicep curls.
- Day 3 – Push (Lower Body): Squats, lunges, step-ups.
- Day 4 – Pull (Lower Body): Deadlifts, hip thrusts, hamstring curls.
👉 Example: I had a client, a mom of two, who only had 30 minutes, three days a week. We set her up on push-pull workouts, and in 8 weeks, her back pain was gone, and she was carrying both kids at once without struggling.
My First Week on Push Pull
To be honest, my first push pull workout left me sore in muscles I didn’t even know existed. On push day, my chest and quads were on fire. On pull day, I realized my back was way weaker than I thought.
But after two weeks, I felt stronger, more stable, and I actually looked forward to workouts because they weren’t random anymore. I had a plan.
And here’s the cool part: when I picked up my suitcase for a weekend trip, it felt so light—I laughed out loud at the airport because I knew why.
Mistakes to Avoid (I Learned These the Hard Way)
- Skipping Pull Work – I used to avoid deadlifts because they looked intimidating. Big mistake. Once I added them, my glutes finally grew.
- Going Too Light Forever – If you can curl your “cute pink dumbbells” 20 times without sweat, it’s time to level up.
- Ignoring Form – Rushing through squats with bad form is a shortcut to knee pain. Slow and steady wins here.
- No Progression – Challenge yourself every few weeks—add reps, sets, or weight. Progress = results.
The Real-Life Benefits You’ll Notice
Strength training is proven to improve bone density and long-term health, as highlighted by Harvard Health.
- Carrying groceries without asking for help.
- Sitting at your desk with better posture (no more slouching).
- A rounder, stronger booty (thank you hip thrusts!).
- Confidence when someone asks, “Can you help lift this?” and you say, “Yep.”
Final Thoughts: Why You Should Try Push Pull
If you’ve been feeling stuck in your workouts, or just bored, give push pull strength training a try. It’s simple, structured, and super effective for women.
Remember: You don’t need hours in the gym. Even 30–45 minutes, 3 times a week, can change your body and confidence. So next time you step into the gym (or even your living room with dumbbells), ask yourself one question: Am I pushing today or pulling today?
Either way—you’re building strength, balance, and a version of yourself you’ll be proud of.
Even if you only have a short window, these 15-minute home workouts pair perfectly with push pull strength training.
