Female fitness and strength

When looking for a suitable female fitness and strength program the kettlebell is a great option. With its user friendly design you can benefit from proper programming. A great start is nailing those fundamental lifts.

Having been involved within the fitness industry since 2006 while starting out walking the gym floor and taking group fitness classes I now operate my own personal training private facility. Since then i’ve had the pleasure of working with hundreds of women in both group fitness and now in personal training sessions. The experience in delivering of female fitness and strength programs was instrumental in operating my business.

Previous experience is having been involved with martial arts and boxing. Fortunately for me ive been constantly learning new ways of delivering fitness and strength programs utilising several modes. Therefore I’ve got a general idea as to what works well for the ladies, what they like and definitely what they don’t like. Now I’m able to continue to deliver a high level of service through my own personal training sessions. I have the space and equipment now. No disruptions in training my clients and delivering results.

Learning from experience

I’ve learned that females have a habit of telling you outright what works. What they like. Consequently over time you get to learn a lot. Sometimes more that you would read in a book.

Some of the requests I’ve had include wanting Strength, Fitness, weight management. Other matters have related to working the hips, thighs, flabby triceps. Also the bottom of the belly, muffin top and puny legs. Lastly let’s not forget the glutes.

The exercises that are my go to movements will cover all the bases satisfying the many and varied requests I get from clients. These fundamental movements allow me to provide clients with a decent base of Strength and Fitness while ensuring they have better movement. It’s only logical that with all programs you don’t just focus on just one element. You need an all over balance.

Still, hitting those areas a little harder doesn’t hurt.


Here are my most dynamic and effective exercises that are a favoured with the ladies I’ve worked with. In getting a more friendly female fitness and strength program. The kettlebell is an obviously choise. As an experienced kettlebell instructor with several years of ladies group fitness under my belt. Learn the following movements properly and get what you want.

Kettlebell Squats

With any effective program the inclusion of squats in any form provided they are performed correctly will go a long way in achieving results. The kettlebell squats sits in the rack positon and hits both the quads and gluteus nicely. The more upright position in execution similarly gets the core activated. An instant hit when performed with quality movement.

Kettlebell SLDL

This little gem I picked up a few years ago from a fellow female fitness kettlebell instructor. It isolates the gluteus and works the leg muscles individualy. This movement is performed working the single leg. While elevating the other back. Give this one a go and see how you negotiate the stairs at work the next couple of days. To date I haven hear one lady complain about the effect this exercise delivers.

Kettlebell Swings

A staple within the kettlebell world and a dynamic stand alone movement. It works your, hips, butt and legs all in one smooth movement. The cardio gets an absolute boost while also promoting grip strength. It’s a go to for me when warming up that posterior chain. The Hamstrings, gluteus and lower back get to work together. Swings easily fits into the programming needs of most of my clients.

Kettlebell Military press

One of my favourite movements is the classic Military press. Also known as the standing shoulder press. The simplicity with correct technique makes the Military press and ideal upper body movements. For the ladies the arms get a tremendous workout so there is rarely enough gas in the tank to even consider curls. An excellent shoulder workout with additional benefits of core stabilisation and bracing when performed correctly.

Female fitness and Strength. The core work 

Medicine ball sit ups

This old classic is performing at high volume utilising medicine ball throws while you complete a sit up. Basically you catch and throw it back. Give this one a go with a lighter ball and go for volume. Your abs will be screaming for a while.

Hanging knee raises

This is an alternative to the good old crunches. It works the same muscles however the loading on the body creates a greater return while isometrically holding the core,hips and legs. Its quite demanding at first however once mastered will become a favourite. The grip strength used with overhead extension improves as a bonus. This works the lower abs brilliantly.

Hollow position/prone holds

These two I stole from my gymnastics buddies and is a well known within the yoga group. I rotate the hollow (dish position) with the classic bridge hold to ensure your core area is also strengthened during strict stability work. Once learned you can perform these in the comfort of you own home. Who’s up for a tight set of abs then?

This is just a small sample of the many exercises that work with only a kettlebell plus 3 enjoyable core movements. We can get results with a barbell and other equipment, however for efficiency and keeping a solid tempo I have chosen the kettlebell for its ease. A bonus when using a bell is the immediate effect it has on your cardio.

There are many more ways in hitting certain target areas that i get requests on. When delivering a more female fitness and strength program the above movements are the basic ones that have served me well in delivering workouts. My experience using this dynamic tool in providing you what you want has been positive. All in delivering a firmer, stronger and leaner body.

Claudefit Operates his own private gym facility within a professional and private environment. A straightforward no fuss approach in delivering results has always worked fine.

Related Posts

Kettlebells for Mobility

Kettlebells for Mobility and Strength It still surprises me to this day that most gym goers neglect something that is an important component of their overall...

read more