Strength Training Simplified: How to Start and Succeed
Dismantling the common barriers women encounter with strength training.
Redefining Health and Wellness for Women is a space where we break free from society's one-size-fits-all approach to health. Here, we rewrite the rules of fitness, nutrition, and wellness to empower women to design their own unique health journey. It's about embracing individuality, building sustainable habits, and redefining what health truly means on your own terms.
This Substack aims to dismantle the common barriers women encounter with strength training. We'll address key questions like: How often should I be strength training? For how long? What’s the best way to incorporate it into my routine? Let’s explore how to effectively enjoy the benefits of strength training.
What is Strength Training?
Strength training involves making your muscles contract against external resistance. This practice strengthens bones, enhances joint flexibility, boosts metabolism (due to muscle increase), and can alleviate symptoms of chronic conditions like diabetes, arthritis, and heart disease.
Debunking Common Myths About Strength Training for Women
I’ll Get Bulky
Many are aware this myth is unfounded, but the reasoning can be complex. Building muscle requires consistent workouts with external resistance and adequate nutrition to support muscle maintenance. Unless you plan to lift weights at least four times a week, perform at least four sets of each exercise, and eat enough protein to support that muscle, getting bulky is unlikely.It Burns Fewer Calories Than Cardio
Think of cardio as your "hourly exercise" where you burn a set number of calories during the workout. In contrast, strength training functions as your "salary exercise." You burn calories during the session, but the real advantage lies in post-workout effects: increased muscle mass elevates your resting metabolism, allowing you to burn calories beyond the workout.I Have to Lift Weights
I will alternate between the terms resistance training and strength training in this article since they are interchangeable. Resistance can be any activity that forces your body to respond to an external challenge. For instance, a 75-year-old client who walks on an incline is engaging in resistance training. Additionally, Pilates reformers, resistance bands, and cables all add resistance. The key is to regularly challenge your body with varying loads to continue reaping the benefits.
How Often Should Women Engage in Resistance Training?
According to the American College of Sports Medicine—an authority in the field—women should strength train 2-3 times weekly, targeting all major muscle groups with 8-12 exercises. Start with 1-2 sets per exercise and increase to 3 or 4 sets based on your goals and response to the workouts.
Duration of Strength Training Sessions
There’s no fixed duration for strength workouts; it depends on the exercises you choose. For example, a circuit of eight exercises might take about 20-25 minutes. Alternatively, combining upper and lower body workouts could take around 45 minutes, depending on your routine. Ensure you cover all major movements and muscle groups.
Components of a Balanced Strength Training Routine
A well-rounded routine targets major movements: pushing, pulling, hinging, squatting, and rotating. Here’s a quick reference for exercises:
Push: Push-up, leg press
Pull: Row, hamstring curl
Hinge: Bridge, deadlift
Squat: Split squat, bodyweight squat
Rotation: Cable exercise, bicycle abs
Essential muscle groups include chest, back, legs, arms, shoulders, and core. In the above example I included an upper body and lower body exercise of each movement.
Building Strength Safely
Perform exercises with correct form to avoid injury. Begin with lighter resistance to allow your body to acclimate to new movements, reducing stress on your joints.
Setting Realistic Goals for Strength Training
A practical goal for new clients is to commit to strength training 2-3 times a week for a year. While consistency is key, even short workouts are beneficial if maintained long-term, similar to developing healthy eating habits.
Tips for Staying Consistent with Strength Training
Level Set: It typically takes 6-8 weeks to start seeing results. Your overall progress is influenced by factors like nutrition, cardiovascular fitness, stress, hydration, and sleep.
Remember Your Why: I strength train to enhance my daily activities—like running errands—and boost my energy. Every workout, no matter the length, contributes to my overall strength.
Partner Up or Hire a Trainer: Starting out can be intimidating. Work out with a friend for accountability or consider hiring a personal trainer for guidance on form and program design. Investing in your health is always worthwhile!
Conclusion
Strength training is vital to a well-rounded fitness routine. I hope this article helps you overcome misconceptions and encourages you to set realistic, achievable goals tailored to your lifestyle and fitness level.
Let’s Talk About It
Please share your experiences! I aim to build a supportive community focused
on health and wellness, where we can motivate one another in our journeys towards healthier lifestyles.
PS: stay tuned for future pieces that will cover cardiovascular exercise as well as core and mobility to help expand your knowledge on building efficient and effective workouts!
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References
https://www.healthline.com/health/exercise-fitness/muscle-groups-to-workout-together#muscle-groups