Ladies Strength training workout

Ladies Strength training

One of the memorable phone calls from a client who was referred to me by former group fitness participant. She had already made up her mind that I was going to be her trainer (happy for referral) and I still remember what she had said. “I want to be strong all over, get it? I don’t like being weak” in addition there were other question related to what she was after , however the comment on getting strong is what stuck on that particular occasion. There was a history of dropping a lot of weigh in a short period of time and this process came at a cost. It made her feel weak and she lacked energy. In addition she was a smoker resulting in minimum cardio output.

After initially working with her on her movement patterns and educating her on the basics it was time to put her under loading. My choice of tool here is always the Kettlebell. As an RKC Instructor I’m able to get both the movement and strength work done in one session and introduce the Kettlebell swing in looking after the cardio component.

Fast forward a couple of months and we have an individual who can now move better, feel better and has a reasonable base of strength and a bit of cardio to go along with it.

Here’s a sample of a workout that we did in testing out her overall progress. The movements that we covered in one session to demonstrate how much progress had been made in relation to her goals. All over body strength, with no size and to be “toned”

Barbell Strength.

  • Standing military press

A classic lift that work the shoulders in developing a nice all over shape and if performed correctly is sale and also works the often requested triceps and core when greater resistance is used.

  • Barbell back squats.

One of the most effective exercise’s in delivering and all over body workout that primarily targets the legs, hips and core area. The upper body gets a workout n holding onto loading used. An honest and must do movement in working those shapely legs.

  • Barbell Deadlifts

This hip dominant exercise when executed with heavy weights adds a great deal of value to any program. When it comes to delivering an exercise that (with sound nutrition) goes a long way in delivering real results. It practically works all of you muscles in one movement.

  • Single leg Kettlebell  deadlift

I particularly use this movement in delivering an honest and dynamic workout for your gluteus. The ladies will certainly be putting this movement in their must do list.

  • Kettlebell Renegade rows

For an absolute and true core exercise the renegade rows performed with a kettlebell is right up there with one of my better core exercises once you get  solid base of strength and co-ordination happening.

  • Hanging Leg raises

A simple and yet difficult move to make if you core is not strong. Persevering with this exercise is sure to payback in a set of hard abs. With a strict adherence to quality nutrition the core will not have too much of a problem in showing up.

  • Gymnastics ring “chest” presses

For a bit of variety and challenge to the upper body the gymnastics rings press is a must do. It gets to the pectoral, triceps and front delts in a challenging and rewarding fashion. The core work in stability is also a handy bonus.

  • Barbell Bent over rows.

An old time favourite weight training exercise often performed incorrectly in some gyms. The bent over rows hits the back muscles, build solid strength and deliver s nice pump to the biceps as well. Once you are comfortable and know how to maintain the position results come quick with this strong pulling movement.

Stronger Ladies

These exercises were performed in one session to demonstrate to client that her basic movements were now strong enough in establishing a solid strength base as required. With the introduction of more Boxing her cardio fitness will also come up. She now feels stronger, more confident, her nutrition getting better and as changes are happening is happy with progress.

The feedback after a few days was that she was a little sore and her legs were slightly wobbly. It not my style to wreck a client however when we are performing these movements you are sure to feel it the next few days. The other side of this feeling is a stronger individual.

She is no longer feeling weak and now comes in more energised and ready to belt out more strength and cardio session at a greater work capacity.

So the message is simple. Ladies Don’t be afraid to get strong and reap the benefits it brings.

Best of all no size.

Claudefit Personal training operated out of his own private facility located in Mill Park. Contact details can be found on

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