JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

Full Body Strength Workout for Women

26 Jun 2026 · 1 min

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In this segment of JJ Virgin’s "Full Body Strength Workout for Women," she emphasizes the core principle of progressive overload—making each workout harder by adding sets, reps, or weight—to drive continual improvement. She highlights that while the routine engages the quads, calves, and core, the primary movers are the glutes, which are crucial for functional tasks like picking objects off the floor. JJ explains that feeling glute soreness the next day is a positive sign of effective training, linking the workout’s purpose to everyday life demands.

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If you're looking for a workout, you are in the right place. The most important thing is that you progress as you're doing this. You're continuing to make it harder. You're either doing more sets, more reps, or lifting heavier weight. You will get a little bit happening in your quads, your calves, your trunk. But really, the prime mover here are those glutes. So if tomorrow your glutes are a little sore, good on you. Why do I like this so much? Because we have to pick stuff up off the floor. It's very much like life. And the reason I do this and not that Is this a spot?