"Strength training is for everyone"
Strength training is NOT always hitting the gym aiming for a new personal best.
You might be wondering if it's right for you, strength training is for everyone. No matter your age, fitness, exercise experience or goals you could benefit.
One of the biggest hurdles most women want to overcome is the feeling of intimidation in the gym. We understand how uncomfortable it can be to try something new, you are worried about people watching you, you're worried cause you don't know what you're doing really... Here's the thing, most people going to the gym are just winging it.
If you want to get started with strength training it's easier than you think.
Something I used to always do as a personal trainer in commercial gyms with clients is challenging them to do just 1 strength exercise in the free weights area. It doesn't matter what time, or day, just pick one movement and do that. If you're worried about doing it in front of other people, I'd get you to grab a dumbbell and bring it out of the free weights area.
Just by taking that first step, you'll start to build confidence and see no one is watching, everyone is worried about their training.
When it comes to building strength, here's 5 strategies to help:
1 - Start with Compound Movements
Squats, Hinge (deadlifts), Lunge, Press, Pulls. If you want to build strength fast it would be a good idea to do it by doing multi-joint exercises.
2 - Keep it Simple
Training doesn't have to be hard. Most beginners can see a huge difference in the first 8 weeks from doing pretty much anything. As mentioned above you could do a squat, press, pull and core movement to help you get started, I like:
5 Push Ups
10 Suspension Rows
3 - Progressive Overload
This means you gradually increase the difficulty of the movement over time. To increase strength you need to increase the stimulus to the body with more weight, reps or frequency or a combination. You're looking for the 'goldilocks zone' with just the right amount of stress to achieve the desired strength gains.
4 - Track your Training
One of the most common mistakes I find people are making who hit plateaus is not tracking. You can do this on a notepad or your phone, it's a journal of what you trained that day, reps, sets, weights etc. You can even include how you feel.
5 - Be Consistent!
Rome wasn't built in a day as they say. You can't build strength or muscle by simply working out. You need a plan, something to follow and track so you can look back and make changes for progression and also to find what works best for you. You don't have to commit to training 6 days a week with sessions lasting 2 hours, you can build strength and muscle on as little as 2x per week. All of that means nothing though if you're not consistent.
If you'd like help getting started with weight training we've created a guide to help you.
Get your Guide Here