A proper women’s strength training program can help you look leaner, make you stronger minus the bulk.

When initially looking at getting in shape or otherwise known as” getting toned and look skinny” many women unfortunately think that they will get too bulky and grow muscles that will make them look big. The truth is that as women don’t produce the same levels of testosterone as men and are not able to put on muscles as easy as men do. Resistance training allows you to stay feminine, look leaner and get great results. So, it makes sense that a women’s strength training program should deliver these results. Don’t be afraid of becoming stronger, fitter and finally look your best without the extra bulk.

While there are gender differences, there is little need to change the program variables too much when designing a women’s strength training program. Once you understand these you can still plan a women’s strength program delivering realistic results. There was a time when it was thought women who participate in resistance training might make them look masculine. Thankfully times have changed to the extent that more and more women are now using resistance programs and compete in power lifting, Olympic lifting, figure contests and participate in high level sports. It is now well accepted that women can demonstrate impressive results using the same resistance training programs with minor adjustments.

Strong women’s fundamental exercises

Here’s a few of the more effective exercises I deliver when working out with all my clients. These collectively make up a solid all round strength program that can be further complimented by a variety of auxiliary exercises focusing on specific areas.

The barbell squat. One of the essential in all strength programs is the squat. It works the entire lower body while requiring the upper body to support the loading that is needs to carry. It works the quadriceps, hamstrings, calves, lower back, core, shoulder stability and glutes.  Alternatively, if you have shoulder problems or lack the dexterity to place a barbell behind the neck. The safety squat is an option. Works the same muscles with a more comfortable position. It’s great for getting depth while working the hip flexor and groin area.

The trap bar deadlift for me is a favourite as the design makes it easier to learn and execute. It’s more of a hybrid movement with a small adjustment works the posterior chain and frontal muscles evenly. Mainly working the hamstrings, lower back, spinal erectors and glutes. Can also be performed with greater reps than traditional barbell version.

To compliment any lower body work lets targets the glutes a bit more. Next obvious exercise for me is the kettlebell single leg deadlift. This little beauty hits the glutes effectively along with the posterior chain. Also targets the groin adductors nicely. Lastly, the use of the humble and classic weighted lunge. When different versions are used can target the glutes and quadriceps more directly. These are great if you have a weigh vest handy.

Some women’s strength training upper body favourites.

Firstly, is the standing barbell shoulder press. This is undeniably one of the best exercises for upper body development. When properly worked gives you that look of a balanced physique. A classic movement targeting the shoulders, trapezius and triceps as the primary and when standing require the lower body and core to aid in support. Secondly, is the classic bench press. I use a typical strength protocol with this for the ladies. My language is all about strength and respectfully not use the term shape. My priority is to balance out your overall strength so, it’s a required quality movement targeting the chest muscles, triceps and anterior deltoids. Lastly is the well though off dumbbell rows that is easy to teach. It works the biceps well, the latissimus, rhomboids and upper back delivering the essential pulling strength and a shapely back.

A notable mention to core exercises like the use of a glute ham raise for sit ups, hanging knee raises for lower abs, renegade rows and the use of a landmine that all target the core area effectively. With proper instruction are easy to learn.

Introducing them into your plan.

Depending on your situation, whether you have a gym at home, participate in group classes or work out the local gym. Its best to add some of these in slowly If you are looking at introducing these into your plan. Learn the proper form and see how well you recover. Over time add some more and take it from there.

When you are comfortable and can execute all the movements, you can either use a body building approach or strength protocol. Maybe just keep up your general fitness and strength program. As long as you enjoy the session as it will keep you motivated and consistent It’s up to you. For anything more specific perhaps look at working with a personal trainer or join in on a semiprivate group to get extra attention.

Experienced in men’s and women’s strength training.

With a solid base of strength and fitness your body is in a better position to move and burn more calories. And more effective than just doing cardio alone. For the record cardio alone can burn through a lot of calories, however for a more comprehensive program its best to add in some strength work. Or vice versa, add in some cardio to strength work. Find your balance.

As a persona fitness trainer, I have previously facilitated many women’s strength training session and group fitness classes. Over the years I have learned more than enough about what ladies are looking for when working out. The many comments about toning this, toning that and wanting to get stubborn fat deposits are part of working with clients.

Take up strength work and address your saggy arm and make them look leaner and strong. Make your shoulders look feminine without the bulk. Do the proper work, feel the hips, legs and your glutes working hard.

My experience in delivering fitness and using a women’s strength training approach service goes back to 2007 where most of my clients and classes at the gym were mostly female. I took the Boxing class, total body conditioning (after creche drop off) and fit mums group fitness. So, you can imagine that I’ve had to deliver results to many females with various levels of fitness and strength.

With fit mums everywhere of all ages and levels of fitness lifting weights and reaching their goals.

Claudefit is a professional and highly experienced operating since 2007. With a private facility for your comfort.