Ladies, Don’t Skip Strength Training – It Boosts Health, Confidence and Bonds
Ladies often skip strength training for various reasons, perhaps feeling self-conscious in the gym, but building muscle mass enhances health regardless of gender.
Perhaps some avoid weights fearing bulk or lacking guidance, but females benefit as much as males from resistance training.
Developing muscular fitness boosts self-assurance, overall wellness, and social bonds.
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
Designing a total body power exercise regimen for women ought to emphasize increasing strength, sculpting muscle mass, and maintaining equilibrium across the primary muscle groups, no matter your fitness goals.
The following basic workouts for ladies may require modifications based on your physical needs and goals. Do you aim to build muscle mass, boost strength, sculpt a leaner physique, enhance fitness, shed pounds, or increase stamina?
Truth be told, regardless of gender, you cannot alternate between bodybuilding for mass one day and striving for a slimmer physique the next. Such an approach will not yield the desired muscle mass gains you seek.
Bulking up demands a distinct approach compared to cutting fat, preparing for a contest, or focusing on strength gains. To optimize your efforts and achieve the best possible outcomes, you must tailor your training accordingly. We’ll dive deeper into this topic shortly.
Therefore, it’s crucial to determine your desired outcome from training before beginning any exercise regimen. Once you’ve made that choice, remain committed to it and structure your workouts to align with that specific objective.
The following is a sample basic 4-day split program to kickstart your journey toward total body power, which you can modify according to your current fitness level and objectives.
Workout splits typically fall into these categories: full body, upper/lower, push/pull, and targeted body part splits. I personally employ the push/pull method, as it provides exercised muscle groups the chance to recover fully; keep in mind that muscle develops during complete rest periods, not during gym sessions.
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
Now 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 on one training day 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!
