![]() The muscles are the strength you need to manoeuvre those joints. If you have a joint that does both, like the hips for example, you need to do a bit of both. If you have a joint that rotates, you should rotate it if you have a joint that bends, you should bend it. Making sure each part of your body is able to do what it’s meant to do – known as functional training – is useful. You want to work yourself top to toe through the course of a week. Which different muscle groups should I be working? ![]() That might be active recovery, which means some kind of aerobic activity instead, or you may be alternating between opposing or distinct muscle groups. For three strength workouts a week I’d leave at least one day of rest between each session, but even an advanced strength training programme will ensure there’s a degree of rest. When you work your muscles with resistance they get damaged and repair back stronger, so having a day off between sessions for the repairs to happen is crucial. (Image credit: Unknown) How long do you need to leave between sessions? Is it that important? I would recommend writing your intention down as you’ll find you’re far more likely to stick to it. And having a dedicated space to work out in helps. Don’t worry if you can’t quite do all the reps – creating the habit is the most important part.Īlso try to figure out out what time of day is best for your energy levels: some people are morning people, some are night people. Start with three times a week for four weeks. That’s the most important thing at first. Put it in your schedule so that it becomes a ritual that you stick to. ![]() How would you recommend getting started? Are there any common mistakes people make when starting? Resistance bands are brilliant and you can tuck them away anywhere. Rather than doubling the reps, you can make it harder with weights and still do half an hour three times a week. Plus, if you stick with a programme for a couple of months you will find that your bodyweight doesn’t work you as hard as it used to. You can do strength training with just your bodyweight, but the number of exercises you can do are limited. In the medium to long term, yes, you probably do. In the short term, no, you don’t need equipment. What equipment is needed? Do you need specialist equipment? The way clothes look on you and the way you’ll feel in them will improve hugely, although of course there’s so much more to it than that. It’s redistribution, but it’s pretty marginal. The waist and hips may end up smaller, and the tops of the thighs may be a little bigger, and around the knee may slim down. ![]() With strength training, a woman’s body shape will change and you may find certain parts measure differently. I think people know that they are not going to end up looking like a bodybuilder – unless they want to, of course, but that’s a different story. The advertising industry presents a far more diverse range of body shapes and sizes now, which is great, and that “strong woman” image is a particularly positive one. Unless you’ve got a very specific DNA, or you follow a very high-protein diet, that’s not going to happen to you.Īlso, the female aesthetic has changed: being a strong, toned woman is celebrated these days, rather than the previous ideal of being thin. Programmes like Body Pump transformed women’s relationships with weighted workouts and I think the misconception that you’re going to get bulging biceps from doing strength training is quite rare now. Are there any misconceptions about strength training? Some women may worry they’ll end up with huge biceps and quads, for example. Build strength training into your life in your 20s and 30s, and when your body starts to change – usually in your 50s – your routine won’t have to change quite as dramatically as it would if you were starting from scratch. Strength training during that time can offset these risks. How can strength training help women in particular?īuilding strength training into your routine early on will really help you at the perimenopausal stage and during menopause when hormones affect bone density, osteoporosis becomes a risk and other ailments can arise.
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