Women's beginner strength training guide

When we chat to new members about lifting weights, we often hear “I don’t know where to start”. And we love to see their faces when they see how simple (and effective) it can be, once their uncertainties are lifted. Despite its growing popularity, it’s more commonly the ladies who are daunted by the weights area. If you’re one of them, this women's beginner strength training guide should shed some light and help get you started…

Why should women lift weights?

No longer the reserve of Schwarzenegger, strength training has exploded onto the fitness scene like a supercharged star-jump. The benefits go way beyond simply making you stronger:

●     Lifting weights revs up your metabolism and burns more fat. More muscle = more calories burnt.

●     Strength training can help relieve stress. This can manifest in better sleep, reduced anxiety, improved mood and a juicy confidence boost. Yes to all please.

●     You’ll strengthen your core and alleviate back pain.

●     Staying strong can help you stay young. Heart health, blood pressure, cholesterol and bone density all improve with strength training.

●     This kind of training also prevents injuries, thanks to strong muscles, bones and connective tissue being able to withstand more stress.

Women's strength training guide: easy tips to get you started

At Holmes Place, we like to keep things simple. With these techniques to kickstart your strength training, the weight bench will soon be your new BFF.

1.    Always warm up first

Five minutes of cardio will warm up your muscles and leave you less chance of injuring them during strength training. Try this:

-      Jumping jacks (1 minute)

-      Mountain climbers (30 seconds)

-      Large overhead arm circles (15 seconds, repeat in the opposite direction for another 15 seconds)

-      Crossover touch and reach (15 seconds on each side)

-      Alternating side lunges (15 seconds on each side)

-      Hip circles (30 seconds)

-      Squat kickback (30 seconds)

-      Shuttle runs (1 minute)

2.    Get to grips with these two basic (but big) moves

Two compound movements you’ve no doubt heard of but aren’t entirely sure how to perform: squats and deadlifts (not just for men - they’re brilliant butt-lifters for women). The beauty of these moves is that you can stimulate multiple muscles in one go, using your own bodyweight as strength. Practicing these compound moves first will allow you to nail your form to prevent injuries when you start bringing in weights and other strength training tools. Our personal trainers can help you with this - get started virtually with our special squat training video.

3.    Bring in the dumbbells

Pair these nifty weights with basic bodyweight movements to give an extra layer of resistance to your training. They’re perfect for beginners as you can scale up easily as you progress. Start with a weight that feels manageable for you - the key is to challenge, but not overtax yourself. Numbers aren’t important, form is.

BEGINNER’S TIP: To choose the right weight for strength training, start with a light weight (say 2kg) then continue going heavier until you can do 12 reps, but make sure the last few are a challenge. For example, if you progress to 5kg dumbbells and can perform 12 shoulder presses (but want to give in around the eighth rep), you’re onto a winner.

Then, try the following dumbbell exercise for your first workout. Perform one set of 12 reps for each, pausing briefly between them to recover:

1.    Standing shoulder press

2.    Bent-over row

3.    Dumbbell squat

4.    Lateral raise

5.    Farmer’s walk

6.    Dumbbell deadlifts

7.    Squat to overhead press

Like everything in fitness (and in life), you can reach your goals faster with a little bit of teamwork. Partner up with one of our personal trainers and they’ll take the intimidation out of strength training, creating personalised workouts to meet your needs and keeping you motivated all the way (that means no using the weight’s bench as a seat to scroll through Instagram). Learn how you can benefit from our personal training services here.