Strong Curves: Great workout program for woman

Hello! This is BurnFit Team Again!

Today’s spotlight shines on the ‘Strong Curves’ program by Bret Contreras, which has gained acclaim as an empowering fitness regime designed with women in mind.

Now, you might wonder, “Why draw a distinction between fitness programs for men and women in this modern age?”

It’s not that exercises inherently have a gender bias. Universally, strength programs benefit everyone looking to enhance muscle mass, while interval routines excel for those targeting weight loss.

However, the fitness goals between men and women often exhibit nuanced differences. Typically, men gravitate towards boosting strength and bulking up, whereas many women prioritize refining their physique for elegance and balance.

As the name ‘Strong Curves’ subtly suggests, this program emphasizes sculpting harmonious body contours. A standout feature of this regimen is its intensive focus on refining the glutes and enhancing the lower body silhouette.

Bret Contreras, the mastermind behind ‘Strong Curves’, is a luminary in strength training and the ingenious mind behind the popular ‘hip thrust’ exercise. He’s remarkably passionate about glute-centric workouts, so much so that he proudly dubs himself an expert in this niche, a claim I find intriguing.

In layman’s terms, he could be termed the “Glute Guru” or the “Butt Buff”.

His singular fixation on the glutes might seem overzealous to some. However, it’s worth noting that the glutes, often sidelined in mainstream workouts, play a pivotal role in comprehensive fitness.

Diving into the science of glutes would demand its dedicated feature. Yet, in a nutshell, achieving a well-defined physique sans glute exercises is a tough hill to climb for women.

Often, the term “glutes” gets a simplified interpretation as just the buttock muscles.

Yet, these encompass the gluteus maximus, medius, and minimus – collectively forming one of the body’s most expansive muscle groups. Although they might feel soft due to their fatty layer, they’re muscular powerhouses.

Functionally, the glutes bridge the upper and lower body, safeguard the spine, and underpin our posture. From walking and running to the simple acts of standing or sitting, the glutes play a vital part.

Scan through fitness enthusiasts on YouTube or observe athletes at the gym, and you’ll notice a recurrent feature: pronounced glute muscles.

Beyond just aesthetics, the emphasis on glutes for women is anchored in physiology. While they accentuate the classic hourglass silhouette, the glutes are also among the rare muscles where women often outpace men in strength. Given the general muscle disparity between genders, honing in on the glutes helps women attain a balanced strength profile.

This philosophy of accentuating the glutes lies at the heart of the Strong Curves program.

Structured as a thrice-weekly regimen, it merges strength training with endurance, typically recommending 10-12 reps per set using manageable weights. The program is diverse, cycling through 20 distinct exercises, with allowances to swap challenging ones with analogous movements.

Then, let’s take a look at the exercise program for women.


🔥 Strong curve Day 1

Exercise NameSetsRepetitions
Hip Bridge3 sets10~20 reps
One-arm Dumbbell Row3 sets8~10 reps
Dumbbell Bench Press3 sets8~12 reps
Bar/Dumbbell Romanian Deadlift3 sets10~20 reps
Side Lying Abduction (Hip Abduction)1 set15~30 reps
PlankAs long as possible

🔥 Strong curve Day 2

Exercise NameSetsRepetitions
One Leg Bridge3 sets10~20 reps
Lat Pull Down3 sets8~12 reps
Dumbbell Step Up3 sets10~20 reps
Dumbbell Military Press3 sets8~12 reps
Back Extension1 set10~20 reps
Side Lying Abduction (Hip Abduction)1 set15~30 reps
PlankAs long as possible

🔥 Strong curve Day 3

Exercise NameSetsRepetitions
Hip Bridge3 sets10~20 reps
Seated Row3 sets8~12 reps
Squat3 sets10~20 reps
Incline Press3 sets8~12 reps
Bar/Dumbbell Romanian Deadlift3 sets10~20 reps
Side Lying Abduction (Hip Abduction)1 set15~30 reps
PlankAs long as possible”

Note: Some exercise names might have slight variations in English, but I translated them as


Embark on this exercise routine for three consecutive days, then take a day to rest and rejuvenate. Maintain this rhythm for a span of four weeks. After completing this period, you’re ready to transition to the subsequent program.

Well-sculpted glute muscles and toned legs are universally appealing aspects of physique, transcending gender boundaries.

Have you been overly engrossed in upper body workouts? For women eager to witness swift transformative results through their fitness journey, and for men grappling with stagnation in their squats and deadlifts, the Strong Curves program is a worthy recommendation

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

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