Women and training
Women tend to neglect training, to increase their strength for multiple reasons, maybe they don’t feel comfortable believing they will show themselves up in front of those in the gym, maybe they are not after bulky muscles, or they don’t know or where to start, but for what ever the reason, they should. Building strength is essential for a better lifestyle because it also helps to build confidence, enhance physical health, and fostering a sense of community. This guide provides insights into ‘how’ women can elevate their strength, unleash their total body power, and achieve their fitness or muscle mass goals.
The Importance of Strength Training
1. Boosts Metabolism.
Building muscle increases your resting metabolic rate, helping you burn more calories even at rest.
2. Improves Bone Density.
Weight-bearing exercise promotes bone health, reducing the risk of osteoporosis, essential training for the elderly.
3. Enhances Functional Fitness.
Strength training improves your ability to perform daily activities with ease.
4. Increases Confidence.
Achieving strength goals can significantly boost self-esteem and body image.
5. Improves Sleep.
Remember its when you are asleep your muscles are able to recover and grow, burning more fat.
6. Grate for reducing.
a. Anxiety
b. Blood pressure
c. Risk of injury
d. Bad posture
e. Brain fog
f. Back pain
Total Body Strength Training.
A balanced approach to strength training should target all major muscle groups. Here’s a sample structure for you to look over, and use as you wish:
1. Upper Body Workouts.
Focus on exercises for shoulders, back, chest, and arms.
Examples: Push-ups, dumbbell presses, rows, and tricep extensions.
2. Core Workouts.
Strengthening the core enhances overall stability and balance.
Examples: Planks, Russian twists, and bicycle crunches.
3. Lower Body Workouts.
Target the glutes, quadriceps, hamstrings, and calves.
Examples: Squats, lunges, dead-lifts, and leg presses.
How to Train, A Sample Weekly Workout Plan
A well-structured weekly plan balances different muscle groups while allowing for recovery:
Monday. Upper Body
Push-ups: 3 sets of 10-15 reps
Dumbbell Rows: 3 sets of 10-12 reps
Plank Shoulder Taps: 3 sets of 10 reps per side
Tuesday. Lower Body
Squats: 3 sets of 10-15 reps
Lunges: 3 sets of 10 reps per leg
Glute Bridges: 3 sets of 15 reps
Wednesday. Core & Cardio
Planks: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 15 reps per side
20-30 minutes of moderate cardio (walking, cycling, etc.)
Thursday. Rest Day or Light Activity
Stretching or yoga for flexibility and recovery
Friday. Total Body
Dead-lifts: 3 sets of 10 reps
Push Press: 3 sets of 10 reps
Burpees: 3 sets of 8-10 reps
Saturday. Cardio & Core
HIIT session with alternating cardio and core exercises
Example: 30 seconds high-intensity followed by 30 seconds rest for 20 minutes
Sunday. Active Recovery
Light walk, yoga, or fun activities that keep you moving
Tips for Success
a. Listen to Your Body.
If you’re feeling fatigued or sore, it’s okay to adjust your training or take extra rest.
b. Set Goals.
Define clear, measurable, and achievable goals to keep you motivated.
c. Fuel Your Body.
Nutrition plays a crucial role in strength training. Focus on a balanced diet rich in protein, healthy fats,and carbohydrates.
d. Stay Hydrated.
Drink plenty of water before, during, and after workouts.
e. Find a Community.
Joining a class or workout group can provide support and motivation.
How To Unlock Your Inner Strength: Unleashing Total Body Power for Women
Creating a total body power workout routine for Women should involve focusing more on building strength developing muscle tone, and ensuring balance across all major muscle groups, regardless of your aims. Below you will find some simple routines for woman but they may need some alterations, depending on what your body requirements are. Are you looking to develop muscle mass, for example, or maybe strength? a more toned physique? a fitter body? Weight loss? or more endurance?
Fact, and it doesn’t matter if you are a man or woman, you can’t mix these as you see fit, training for bulk one day, then a leaner body the next, for example, isn’t going to work if you are looking for mass. Training for bulk requires a different strategy to training to get lean, or dieting of a competition or strength, to name a few, in order to get the best results for the work you put-in… more on that later. So it’s very important to decide what you want to achieve through your training before you start any workouts, then stick to that decision and train for that goal.
Below is an example of a simple 4-day split routine to get you started towards your total body power which you can adjust based on your fitness level and goals. Training splits commonly full into the following groups, full body, upper/lower, push/pull and specific body part splits. I use the push/pull system myself, as it allows trained muscle groups the opportunity to get as much rest as possible, remember, muscle grows only when it is at full rest, not when you are in the gym.
This sample 4-day routine for beginners is structured to focus on different muscle groups each day, allowing for their recovery and growth. When you have exhausted this 4-day plan, you will find more advanced routines on this website for your advancement.
Sample 4-Day Total Body Power Bodybuilding Workout Routine for Women Beginners
Day 1: Upper Body (Pushing)
Before you start a workout, you must always start with a Warm-Up session, it should include a 5-10 minutes of light cardio and dynamic stretches (Go to bottom of the home page) You should stretch both before you start your workout, and at the end of your routine. Remember warm-down exercises are just as important if not more important than a warm-up. If you are looking to increase your muscle size or tone-up, I will be writing an article on this subject shortly.
1. Bench Press (or Dumbbell Press): 4 sets of 8-12 reps
2. Incline Dumbbell Press: 3 sets of 10-12 reps
3. Shoulder Press (Dumbbells or Barbell): 4 sets of 8-10 reps
4. Lateral Raises: 3 sets of 12-15 reps
5. Tricep Dips (Bench or Machine): 3 sets of 10-12 reps
6. Overhead Tricep Extension (Dumbbell): 3 sets of 10-12 reps
Now Cool Down: Stretch major upper body muscles, get rid of that nasty lactic acid.
Day 2: Lower Body (Legs)
Remember to Warm-Up first: 5-10 minutes of light cardio (e.g., cycling, jogging, and stretching).
Squats (Barbell or Dumbbell): 4 sets of 8-12 reps
Dead lifts (Conventional or Romanian): 3 sets of 8-10 reps
Leg Press: 4 sets of 8-12 reps
Lunges (Walking or Stationary): 3 sets of 10-12 reps per leg
Leg Curls: 3 sets of 10-12 reps
Calf Raises: 4 sets of 12-15 reps
Now Cool Down: Remember why you are stretching those major, lower body muscles.
Day 3: Upper Body (Pulling)
Warm-Ups: 5-10 minutes of light cardio and dynamic stretches.
* Pull-Ups (Assisted if necessary): 3 sets of 5-10 reps
* Bent Over Barbell or Dumbbell Rows: 4 sets of 8-12 reps
* Seated Cable Rows: 3 sets of 10-12 reps
* Face Pulls: 3 sets of 12-15 reps
* Bicep Curls (Dumbbell or Barbell): 3 sets of 10-12 reps
* Hammer Curls: 3 sets of 10-12 reps
Cool Down: Stretching the muscles you have just trained.
Day 4: Core and Conditioning
Warm-Up: 5-10 minutes of light cardio.
a. Planks: 3 sets of 30-60 seconds
b. Russian Twists: 3 sets of 15-20 reps per side
c. Bicycle Crunches: 3 sets of 15-20 reps per side
d. Leg Raises: 3 sets of 10-15 reps
e. Mountain Climbers: 3 sets of 30 seconds
f. HIIT Conditioning (e.g., sprints, jump rope): 10-15 minutes
Cool Down: Stretch the core and major muscle groups used. You may find these routines hard going to begin with or very easy if you are an advanced trainer, but don’t worry as they can be easily altered as you progress. If you are a beginner, it’s not necessary to do all the exercises shown above in any one session, you can in fact concentrate on say 3 exercises and then on the following week do the other 3, a method I personally always employ in my own workouts.
Conclusion
Elevating strength and unleashing total body power is within every woman’s reach. By embracing strength training, setting goals, and fostering community, women can achieve incredible results while building a strong foundation for overall health and wellness. Remember, strength is not just about physical power, but also mental resilience and the confidence to push boundaries. Start your journey today and discover the empowering effects of building strength!
