Female Strength Training

Women’s Strength training

Women’s Strength training workout

Unfortunately many women think that once they start lifting weight they will all of a sudden get big or “too bulky”. This way of thinking has been around for as long as a can remember. It’s a pity that some simply don’t understand that a woman’s body simply does not release enough testosterone in the body to create this perceived increase in size. What I have found is that (with no offence) their poor diet and over indulgence in food over time has caused them to get big.

The benefits of getting some muscle onto you frame are many. One reason is to simply get strong enough to be able to cope with the daily workload and another is the fact that if you are carrying a bit of muscle your body it is in a better position to burn more calories when either doing low impact movements or attacking the local group fitness class. It cost a lot of energy (calories) in moving a more muscular body and the body is now programmed to burn more while still at rest.

A clear benefit when you are fitter and stronger.

So gear up and hit some of those weight and start building that body you are after. Simply doing cardio on the treadmill at home will not do the job. Apart from making you bored it not enough.

A sample workout that I roll out to my clients is as follows. It cover a full body program in my women’s only class and gets them stronger , fitter and with a sound nutritional plan much leaner, with nice muscles to boot.

Women’s strength exercises

Warmup – Mobility drills

These involve a quick series of drill that cover the most basic movements the body performs.it also depends on the weather in how long we will stay on the warm-up drills.

Kettlebell swing – A fundamental within the Kettlebell series of exercises the swing and it variants offers a dynamic workout to those hips, legs, core and is an absolute cardio workout. It’s basically one of my go to movements when it comes to looking after the ladies.

Kettlebell around the legs. – This movement involves the manoeuvring around the legs in a figure 8 patterns while keeping the hips folded back. It’s for a bit of fun while still providing a challenging workout those hips and thighs. Obviously you will be taught how to perform this movement before we hit you with a heavier bell.

Double Kettlebells deadlift – The deadlift on its own it a rewarding movement and is not specifically Kettlebell related. Due to the ease of the movement we don’t require the set up time when conducting a group session and simply grab two bells and hit those reps. The Kettlebell deadlifts happens to offer a better range of motion on the back phase those tight areas and sits quite comfortable at the top end. This allows me to get some high volume work in while keeping user friendly.

Double Kettlebell cleans – With a solid understanding of the basic Kettlebell lifts the introduction to the clean with the bells is a great way in teaching you to absorb impact, work those hips and keep the core tight. An added benefit is the workout the arms get in holding onto those bells. A fundamental move that allows you to safely pick the Kettlebells up in an efficient and safe manner.

Double Kettlebell squats – Once you have become efficient with the Kettlebell clean you are now able to pick them up and start you squat training. Once they are taught to be held in position your are then able to execute the front squat with the bells in getting those quads truly worked. Having the bells in from are that your core in works hard in keeping an upright position while also promoting a good posture. A great one for the ladies.

Double Kettlebell Shoulder press– One of my favourite movers for the upper body are the Double bell press. They allow you to have a nice overhead positioning and when worked in volumes also hit the core well. The aesthetics results with the press are sure to come when adherence to proper technique is applied along with a pair of nice looking shoulders. By the way ladies the arms get a solid workout and take a more natural shape in hitting a well-known target area of the triceps.

Single leg deadlifts – To fully appreciate how good this hits the gluteus, the use of a Kettlebell becomes an essential tool. When performed properly the gluteus get the best workout that I can deliver with any exercise. I have heard many comments after working my group with this exercise -never a complaint.

Once the strength component of the session is complete its fair to say that the cardio component was also looked after. You see by using the Kettlebell the effect on the cardio system also gets a workout so you don’t have to do the old weights first and cardio last program you get rolled out at most commercial gyms.

The cardio and strength are worked together.

For a finisher and depending on time I usually get the sandbags out and for a bit of fun do the drill for time. These put the icing on the cake for a greater calorie burn. They are safe and get the job done and given the already established fatigue on of the body certainly add value to my ladies group class.

  • Sandbag power press
  • Sandbag shouldering

In finishing we perform the same mobility drills that we did from the start. It allows the ladies to get their heart rate down and test out their mobility compared to when they commenced class.

It also puts them in a better frame of mind knowing the belted out a solid and rewarding workout.

Claude Castro runs his business Claudefit Personal Training in a private setting. Premises are located in Mill Park.




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 www.claudefit.com.au

Book A Session Today!