October 2025 Strength Calendar: Strength Training Plan for Women

Strength Training Plan for Women

Before beginning any new exercise program, please consult your medical provider to ensure it’s appropriate for your current health and fitness level.

Before You Begin

October’s training plan focus is all about strength - in your muscles and your mindset. This 4-week program is for busy women who want to feel stronger, move better, and stay consistent without spending hours in the gym. You’ll train three days per week with dumbbells, enjoy two active cardio/stretch days, and take two full rest days to recover.

The Work: How to Read the Calendar

Each strength workout includes two full-body compound moves plus three accessory exercises that target smaller muscle groups for balance and control.

Sets × Reps: The number of rounds and repetitions for each exercise.

Example: 4×8 = 4 sets of 8 reps

Tempo: The speed of each part of the lift.

Example: 3-1-1 = lower for 3 seconds, pause for 1, lift for 1

Progression Tips:

• Weeks 1–2: Focus on form and controlled tempo.

• Weeks 3–4: Add 2–5 lbs or 2 reps per set if form stays solid.

Your weekly schedule:

• Day 1: Lower Strength + Core

• Day 2: Upper Strength + Power

• Day 3: Total-Body Conditioning

• Day 4–5: Cardio or Mobility (Active Recovery)

• Day 6–7: Rest & Reset

Each session takes about 35–45 minutes using only dumbbells and a mat.

Cardio + Stretching Days (2 Per Week)

Keep your body moving without overtraining. Choose one option for each active recovery day:

Option A – Cardio (20–30 min):

• Brisk walk or incline treadmill

• Low-impact cycling or elliptical

• Outdoor jog or dance workout

Option B – Stretch & Mobility (15–20 min):

• Yoga or Pilates flow

• Dynamic stretching: hip openers, arm circles, leg swings

• Foam rolling for major muscle groups

These sessions increase blood flow and promote faster recovery.

Rest Days (2 Per Week)

Rest builds strength. Your body repairs and grows when you recover.

• Prioritize 7–9 hours of sleep.

• Stay hydrated (aim for half your body weight in ounces).

• Light movement like walking or stretching is fine if you feel restless.

Fuel, Hydrate, and Recover

Training is only one piece of the puzzle. Strength thrives on what you give your body outside the gym.

• Nutrition: Eat balanced meals with lean protein, colorful vegetables, healthy fats, and complex carbs. Include protein at every meal to support muscle repair.

• Hydration: Keep a water bottle close and sip throughout the day. Even slight dehydration can impact strength and focus.

• Rest: Build downtime into your week. Recovery days are where progress happens.

Your goal this month isn’t perfection - it’s progress. Show up, lift with intention, and give your body the rest and nourishment it deserves. By the end of the month, you’ll feel stronger, more confident, and proud of your consistency.

Ready to Get Stronger?

Download your October 2025 Women Strength Training Calendar and take the first step toward sustainable strength.

Want personalized coaching or accountability? Book a consultation with Crystal Monique Coaching to create a fitness plan designed just for you.

Click the image to download.

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I am not a medical professional. As a fitness coach, I do not provide healthcare, medical, or nutritional therapy services or attempt to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.

I am not a licensed psychologist or specialist healthcare professional. My services do not replace the care of psychologists or other healthcare professionals.

The information provided on CrystalMoniqueCoaching.com is for informational purposes only and is not intended to substitute professional medical advice, diagnoses, or treatment. Always seek advice from your physician or other qualified healthcare provider before undertaking a new health regimen.

Please note that I can’t take any responsibility for the results of your actions and any harm or damage you suffer as a result of the use or non-use of the information available on CrystalMoniqueCoaching.com. Please use judgment and conduct due diligence before taking any action or implementing any plan or practice suggested or recommended on CrystalMoniqueCoaching.com.

Do not disregard medical advice or delay seeking medical advice because of information you read on CrystalMoniqueCoaching.com. Do not start or stop any medications without speaking to your medical or mental health provider.

Although I am a fitness coach, I am not YOUR fitness coach. All information CrystalMoniqueCoaching.com is for informational purposes only does not constitute medical advice, and does not establish any kind of patient-client relationship.

Please note that I don’t make any guarantees about the results of the information applied on CrystalMoniqueCoaching.com. I share educational and informational resources that are intended to help you succeed in becoming more active. You nevertheless need to know that your ultimate success or failure will be the result of your own efforts, your particular situation, and innumerable other circumstances beyond my knowledge and control.