Strength training for women: Why it's good for your health

The term strength training can sound a bit daunting, especially for women, because, for some, it conjures up images of extreme musculature. But it’s not nearly as hardcore as you might expect and, when combined with endurance sports, is an extremely effective fitness enhancer. 

At Holmes Place's premium fitness clubs, the choice of workout is yours: you can train on the fully equipped gym floors and participate in a wide variety of group classes, ranging from the gentle to the sweaty. You can also learn about healthy eating, and enjoy some peace and quiet in the wellness areas.

What are the benefits of strength training?

Strength training for women is not about becoming a bodybuilder. It's about building muscles in a targeted way that ensures the burning of fat and the increased stability of your bones and joints. It is an effective remedy for cellulite, offers protection against osteoporosis, and can improve your posture, reducing back and shoulder pain. By combining strength training with endurance training, you’ll notice a marked improvement in your overall performance, while reaping the benefits of a toned body. Known for its mood-lifting effects, strength training can also strengthen your psyche, improving self-confidence along the way. 

Why am I still putting on weight?

If you’ve been strength training for a while now, the scales may show a few extra pounds. The explanation is simple: muscles are heavier than fat, and strength training causes your body’s fat percentage to drop, while your muscle percentage grows. As such, when you look in the mirror, you’ll notice your body becoming firmer, and more evenly proportioned.

Regular strength training has another advantage for women: when muscle mass increases, energy consumption also increases – so you’ll burn more calories the stronger you become.

What’s the best way to train my muscles?

You can train with weights, or your own body weight. And it doesn't require much time at all: the American College of Sports Medicine (ACSM) recommends doing eight to twelve repetitions of a strength-training program on at least two non-consecutive days each week. The program should comprise eight to ten exercises that target the major muscle groups. The below strength training program is suitable for both women and men.

Exercise examples for the pectoral muscles. 

With equipment or weights: bench press in a supine position; chest press in a sitting position. 

With your own body weight: push-ups to target the back. 

With equipment or weights: barbell rowing (bent over); load pull training. 

With your own body weight: pull-ups to target the shoulders. 

With equipment or weights: lateral lifting with dumbbells; shoulder press. 

With your own body weight: arm circles to target the biceps.

With equipment or weights: arm curls with dumbbells or barbells; bicep curls (arm curls) on a cable pulley. 

With your own body weight: pull-ups with inverted grip, targeting the triceps. 

With equipment or weights: dumbbell kickbacks; pressdowns. 

With your own body weight: dips, targeting the abdominals. 

With equipment or weights: crunches (abdominal presses) with weights; seated exercise on the abs machine. 

With your own body weight: crunches; prone planks (push-ups on the forearms), targeting the quadriceps (lower leg extensors). 

With equipment or weights: squats; leg extensions. 

With your own body weight: lunges, targeting the hamstrings. 

With equipment or weights: stiff leg deadlift (variation of deadlift); leg curls. 

With your own body weight: hip-ups (hip lifts).

Strength training for women: the repetitions

For these exercises, you can plan two sets of eight to twelve repetitions each, spending 20 minutes on each in total. You can take a one or two minute break between each set. The most strenuous exercises are best done right at the beginning, when you have the highest energy reserves. 

Important: be sure to warm up properly before starting your strength training, otherwise you risk injury to your muscles.

The gym floors at Holmes Place's premium fitness clubs are the perfect spot to try out these exercises for yourself, using equipment or weights. Have the trainer show you the exact movements in advance to ensure you’re doing them correctly. 

The conditioning group classes, from Bodypump, and Core and Circuit.fit to Les Mills Grit Strength, are also a lot of fun. Give them a try! And afterwards, head to the sauna to relax, and soak up that soothing, tingling sensation that accompanies a good workout.