As women, our training needs shift as we get older — not because we’re weaker, but because our hormones, recovery, and energy landscapes all change. The good news? With the right combination of strength work and smart conditioning, we can feel stronger, more energized, and more confident than ever. Today’s workout pairs heavy back squats with controlled row intervals to help you build muscle, support your metabolism, and train in a way that honors your hormones instead of fighting them. If you want to stay strong, protect your energy, and train for the long haul, this one’s for you. Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

Back Squat 5×5
You’ll complete five sets of five heavy back squats, resting 1–2 minutes between sets. The goal is to lift a weight that feels challenging but still allows you to maintain great form.

Row Intervals: 10 Rounds — 30 Seconds Fast, 90 Seconds Easy
After squats, move to the rower for controlled interval work. For each round, row hard for 30 seconds, then row very gently for 90 seconds to recover.

Equipment Needed

• Barbell or Dumbbells for a heavy back squat
• Rower

Modification Options

If you don’t have a barbell for back squats, simply complete Double Dumbbell Front Squats. Hold two dumbbells at your shoulders (front rack position) and perform 5×5.

If you don’t have a rower, simply swap out rowing for running. The speed is what matters. Run fast for 30 seconds and easy for 90 seconds for 10 rounds total.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!