The increasing attention towards strength training, particularly focusing on women, is justified by substantial reasons. Here is my guide to strength training as a professional online personal trainer.
Extensive research specifically targeting women has provided evidence supporting the numerous advantages of strength training throughout different stages of our lives.
Whether you are a beginner or not, whether you are eager to commence or uncertain, it is essential to understand the rationale behind engaging in strength training.
My objective is to encourage more women to participate in order to experience the benefits of strength training sooner rather than later.
Participation does not require reaching a specific skill level, nor does it necessitate elaborate equipment, as there are always options suitable for all levels, including utilising one’s own bodyweight.
The Benefits of Strength Training for Women
Now, let’s discuss some of the advantages you can gain by incorporating strength training into your weekly schedule:
Incorporating strength training into your routine plays a significant role in boosting your metabolism. Unlike fat, muscle is metabolically active, meaning it requires more energy to maintain.
By engaging in strength training, you can encourage a higher metabolic rate, resulting in more efficient calorie conversion into energy and improved waste elimination. This increase in metabolism can aid in burning body fat and promoting a healthy weight.
Furthermore, the benefits of strength training extend beyond the workout itself. After completing a session, your metabolism can remain elevated for up to 36 hours.
Over time, as you develop a higher muscle-to-fat ratio, your resting metabolic rate increases. This means that your body requires more calories to function and sustain vital processes even at rest.
Enhances various aspects of life
Strength training goes beyond simply lifting heavy weights at the gym. Developing your strength can have a positive impact on multiple areas of your life.
Moreover, strength training can contribute to improved performance in various sports, including running and cycling.
It enhances mobility, endurance, posture, coordination, and much more. Additionally, functional weight training can assist you in accomplishing everyday tasks such as moving heavy furniture, lifting children, or effortlessly carrying your luggage through the airport.
Decreases the risk of injury
Engaging in strength training helps fortify not only your muscles but also your tendons, ligaments, and bones. Additionally, it enhances flexibility and balance.
These combined benefits significantly reduce the likelihood of sustaining injuries in your daily activities and when participating in various sports and physical endeavours.
Promotes mental well-being
Strength training offers more than just physical health benefits; it can have a profound impact on women’s mental well-being. Engaging in resistance training stimulates the release of endorphins, commonly known as the “feel-good” hormones.
Witnessing progress in your strength and fitness journey can contribute to a sense of empowerment and increased body confidence.
Moreover, multiple studies have demonstrated that incorporating regular strength training into your routine can effectively reduce anxiety levels and aid in managing symptoms of depression among women.
Provides protection against illnesses and health issues
Incorporating weight training into your routine can provide significant long-term health advantages, particularly for women.
As we age, women become more vulnerable to developing joint and bone conditions, which can be further exacerbated during peri-menopause and menopause.
Engaging in regular weight-bearing exercises can enhance bone density and decrease the risk of osteoporosis, a condition characterised by weakened bones. Additionally, strength training can assist in managing arthritic pain by strengthening the muscles surrounding the joints.
In addition, compelling studies have indicated that strength training offers further benefits to your overall health. It has been suggested that engaging in strength training can reduce the risk of developing type II diabetes and cardiovascular disease.
Furthermore, for women with polycystic ovarian syndrome (PCOS), strength training can help restore hormonal balance. These additional advantages further emphasise the importance of incorporating strength training into your fitness regimen.
Learn the different ways to strength train with an online personal trainer
If you believe that strength training solely revolves around deadlifts and bench presses, it’s time to broaden your perspective. Strength training encompasses any exercise that utilises resistance to engage your muscles.
The options for strength training are diverse, ranging from bodyweight workouts to barbell squats, all of which are covered in Beyond Strength – Foundations, catering to individuals of all fitness levels.
For beginners, bodyweight exercises serve as an excellent starting point. These movements rely on your own body weight rather than external weights. Squats, burpees, lunges, push-ups, and planks are all fantastic examples of bodyweight exercises.
They facilitate power development, allow you to refine your form, and familiarise yourself with movement patterns. Beyond Strength – Foundations thoroughly covers these exercises.
Once you’ve established a foundation with bodyweight exercises, you can progress to incorporating free weights and machines. Free weights include dumbbells, kettlebells, or barbells, offering a wide range of exercises to choose from. On the other hand, machine weights, such as the leg press, follow a fixed movement pattern.
Focus on your form
Prioritising your form is essential when embarking on your strength training journey. It ensures that you effectively target the intended muscles and minimises the risk of injury, especially when handling heavier weights.
By focusing on nailing your form and utilising the available resources for support, you can ensure safe and effective strength training sessions as you progress towards your fitness goals.
Incorporate warm-up, cool down, and stretching:
To optimise your strength training sessions, it’s crucial to include proper warm-up, cool-down, and stretching routines. Here’s why they are essential:
Before diving into your main workout, take the time to warm up your body. A dynamic warm-up routine prepares your muscles for the upcoming exercises, increases your range of motion, and minimises the risk of injury.
Engage in movements that activate major muscle groups and gradually elevate your heart rate. This could include exercises like jogging in place, jumping jacks, or bodyweight squats.
At the end of your workout, allocate time for a cool-down session. This allows your body to gradually return to a resting state. Engage in low-intensity exercises or movements that promote gentle stretching and relaxation.
Cooling down helps prevent dizziness, lightheadedness, and sudden blood pressure drops. It’s also an opportunity to reflect on your workout and mentally transition out of the exercise mindset.
Stretching and foam Rolling:
After your workout, prioritise stretching exercises to improve flexibility, reduce muscle soreness, and enhance recovery. Focus on the major muscle groups you targeted during your session.
Hold each stretch for 15-30 seconds, breathing deeply and avoiding any bouncing movements.
Additionally, incorporating foam rolling techniques can help alleviate muscle tension and tightness, promoting better circulation and recovery between workouts.
Train with an online personal trainer
If you’re ready to take your fitness journey to the next level, training with me as your online personal trainer can make a world of difference.
As an online personal trainer, I specialise in strength training for women. I understand the unique challenges and goals that women face when it comes to building strength and achieving their desired physique.
With my expertise, I can help you develop a tailored strength training program that focuses on your specific needs and preferences.
Whether you’re a beginner looking to gain confidence in the gym or an experienced lifter aiming to break through plateaus, I will provide you with expert guidance on proper form, exercise selection, and progressive overload.
Together, we will work towards building lean muscle, increasing your strength, and improving your overall fitness.
With my support, accountability, and personalised approach, you’ll feel empowered and motivated to push your limits and unlock your full potential. Let’s embark on this journey together and transform your strength and fitness!