Female strength training plays an important part in becoming leaner and can even improve your cardio workouts.
One of the memorable phone calls from a client who was referred to me by former group fitness participant. It was clear she had already made up her and still remember what she had said. “I want to be strong all over” and “I don’t like being weak”. This comment on getting strong is what stuck on that particular occasion. That was back around 2009 when the strong women push started to gain momentum. I explained to her that a female strength training program would deliver results and not add bulk to her frame. Generally speaking, poor eating habits will do that.
As an active runner there was a history of dropping a lot of weight in a short period of time and this process came at a cost. It made her feel weak and she lacked energy. I suggested from the beginning that she needed a program that was going to make her strong. Fast forward a couple of months and we had an individual who moved better, felt better and has a reasonable base of strength. Because of her running had a touch of cardio to go along with it. Once committed decided to lift weight and was consistent with training and following a balanced eating plan. She knew how to eat and foods to avoid and stuck to her plan.
Barbell strength is for everyone. Give these a try and get strong.
Standing military press. A classic lift that works the shoulders in developing a nice all over shape and if performed correctly is safe and also works the often-requested triceps and core when greater resistance is used. 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 while supporting the weight used. An honest and must do movement in working those shapely legs.
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 delivers great results. It practically works all of you muscles in one movement. A must for many programs. 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 a nice pump to the biceps as well. Once you are comfortable and know how to maintain the correct position, results come quick with this strong pulling movement.
Kettlebells for female strength training conditioning. let’s burn some calories.
Kettlebell swing. The once exercise that dominates in this type of training. A staple for any high calorie program. It also works the hips, thighs and glutes while delivering a high calorie burn when its properly used. Another must for any female orientated workout. 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. You get a great base of strength and improved co-ordination.
Lastly, lets add some bodyweight options. 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.
Creating stronger females takes time and effort.
These exercises were performed in one session to demonstrate to my client that her basic movements were now strong enough in establishing a solid strength base as required. I introduced a realistic running plan to help her with an upcoming event, naturally her cardio fitness also increased. She now feels stronger, more confident. Even her nutrition got better and is happy with the progress. All it took was an appreciation to strength training and a slight change to eating habits.
The initial feedback after a workout 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 will feel it the next few days. Over time with some conditioning, it’s not an issue. She is no longer feeling weak and now comes in more energised and ready to belt out more strength work. Her own running cardio sessions are conducted with a greater work capacity. So, the message is simple, don’t be afraid to get stronger, lift weights and reap the benefits it brings.
Benefits of female strength training
Lifting weight is more effective than cardio alone in burning fat. Why not have a better engine and burn off more calories than just cardio. Once you start lifting and stay consistent you will end up with more lean muscle burning more calories. With a bit of patience, the body will adjust, and it does what you have trained it to do. Naturally weight training strengthens your bones and adds value to your overall fitness and health. You will gain strength that has a great carry over to both stress relief and self-confidence.
Grab some weights, get lifting and with a proper nutrition strategy, no bulk.
Claudefit Personal training since 2007 has operates out of his own private facility. Located in Mill Park.
