Strength training at home: The complete guide for driven women
Why strength train?
In recent years, more and more women are attending body pump sessions, online classes and even following YouTube workouts. This has usually been the go-to for women who feel uncertain about lifting weights. After all, few women want to gain muscle. But! The days of believing that women shouldn’t lift weights have long gone (hoorah!). This means, that women practising strength training at home (and in the gym) has risen to the surface. But strength training isn’t about trying to look at the Hulk, but instead, improving muscle definition, boosting cardiovascular health and protecting your entire body by building strength. It’s not just about getting toned up, even. But looking after yourself. In fact, strength training can help prevent injury, and keep you lifting a strong and healthy lifestyle. All it takes is a quick scroll through social media and you’ll be met with the thousands - if not millions - of women worldwide feeling empowered via strength training. Believe me, you’ll thank me for this guide later!The ultimate guide to weight training at home
Five minutes down the gym and it’s easy to feel baffled by the terminology used by gym-goers. So before we dive right in, what is ‘strength training'?
Put simply, strength training is any workout designed to build and improve your strength. For example, running on the treadmill will help to improve cardiovascular fitness. While strength training enhances your overall strength. Typically, strength training involves weighted compound moves, such as:
- Deadlifts
- Glute bridges
- Lunges
- Squats
“Will strength training make me butch?”
Ah, a common concern for many women wanting to tone up and get in shape. This is a popular misconception about weight training at home (or in the gym). The truth is, there’s no rock-hard evidence to say that building strength will leave you looking like Arnold Schwarzenegger. In fact, research shows that strength training has the power to increase bone strength, improve joint function and reduce your risk of injury - while also increasing muscle mass (without getting bulky) and boosting your metabolism.
If you’re trying to lose weight, hitting the treadmill can be great for burning calories, but lifting weights can also be effective in reducing body fat and helping you tone up. If you’re looking to get lean, toned and athletic, strength training is for you. Don’t worry, ladies, no bulk here! It’s also important to pair regular exercise with a healthy, varied diet.
What strength training exercises should you be doing?
It’s easy to knacker yourself out doing cardio at the gym. Strength training on the other hand is relatively low impact, with rewarding results. But it certainly doesn’t deliver overnight! But, don’t give up ladies. Once you feel the burn, you’ll be coming back for more! This means that during strength training, you shouldn’t be feeling super out of breath, but instead experience a steady burn across different muscle groups. Here are some of the most common strength training exercises to include in your workout:- Squats (for the booty!)
- Deadlifts
- Lunges
- Bent over row
- Bicep curls
- Glute bridges
- Overhead tricep extensions
- Cable machine rows
- Rep one: Squats: 8 to 12 reps
- Rep two: Row: 8 to 12 reps
- Rep three: Glute bridge: 8 to 12 reps
- Rep four: Bicep curl: 8 to 12 reps
- Rep five: Lunge: 8 to 12 reps
What are the benefits of strength training?
While we’ve covered plenty of benefits above, we could be here all day detailing the benefits of strength training for you! Put simply, it can help to prevent injury, help you lose weight and tone up, and of course, build strength. As well as improve your mood, mental health, and alleviate stress. Plus, strength training has the ability to improve power, flexibility, speed and neuromuscular control. So, ditch the workouts that promise you abs in a matter of days, and go for all-round strength training that works.Are there any cons of weight training?
The biggest concern for most women when kickstarting a weight training plan is the potential to bulk up. Of course, if you wanted to build a huge amount of muscle, you can, with increased reps, weight etc. But generally speaking, you’re not going to be getting bulky, don’t worry! With the right form, you’ll decrease your risk of injury. There are plenty of tutorials online for perfecting your form.
Not sure about getting started? Why not book a session with a PT at your local gym?