Strength Training for Women: Part I – Getting the basics right
Stepping into the weights area of any gym can be super intimidating, for many it means stepping into the unknown and well outside of one’s comfort zone. However, if you're willing to take a tiny step beyond your comfort zone, you'll be on the road to some fantastic progress. This two-part blog series will give you great tips to get you started.
Getting the basics right.
Knowing what exercises to perform, how much weight to lift and how many times to lift it can be difficult to work out for yourself. Just one session with a personal trainer or fitness professional can be really helpful. Many moons ago, before Instagram, you would buy Men’s Health Magazines (you can now get Women’s Health Magazine too) and simply copy exercise routines from there. With limitless online routines available it’s difficult to know where to begin! If you are a beginner, you want to aim to lift between 3-4 sets of 8-12 repetitions with around 60-90 seconds rest. If you can get to rep 12 easily then you need to up the weight, the last few reps should feel difficult and testing. You want to focus on the whole of your body each workout – chest, shoulders, back, legs, bum and of course your core. A simple routine to get you started might look something like this:
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Leg Press Machine (Legs) 3-4 of 8-12 reps
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Hamstring Curl Machine (Legs) 3-4 of 8-12 reps
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Incline dumbbell bench press (Chest and Shoulders) 3-4 sets of 8-12 reps
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Assisted Chin Up on Machine (Back) 3-4 of 8-12 reps
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Body weight glute bridge (Bum/ glutes) 3-4 of 8-15 reps
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Plank on knees or Feet, 3 sets of 15- 30 seconds.
But beware, feeling sore and exhausted is not always a sign of a good workout. It is well known that women are often encouraged to seek out extreme soreness, and extreme fatigue like it’s the only indicator of a successful workout. Strength training isn’t about reaching the finish line as quickly as possible, but it is about moving at your own pace. It’s normal to feel sore when you start, but overtime your body will adapt and the soreness will reduce.
Remember exercise is meant to help you feel revitalised, if you are leaving the gym feeling absolutely exhausted, miserable and ‘beat up’, you may be pushing yourself too hard.
Don’t miss Part II of this series in our next blog.
