While some women, especially those facing illnesses or injuries that impede their ability to perform load-bearing exercise, do best with cardio only, most would benefit from adding some kind of weight training to their workout routine. Ko says it’s never too late to start, and adds that the “bro culture” of the weight room is changing and becoming more welcoming to people of all genders.
If you’ve ever skipped a workout because you’re just too sore from a previous one (hey, these videos are tough!), you’re definitely not alone. That’s why we love this easy-to-follow routine. It features exercises that stretch and strengthen your muscles simultaneously so you give your body the chance to recover—without skipping a workout altogether. That’s what we consider a win-win.
Start in pushup position, hands directly below your shoulders, feet slightly wider than hips-width apart. Now lift your right foot off the ground and place it just outside your right hand. Bend your right knee as you do this and try to keep your left leg straight. Feel the stretch along your hips, then return to plank position and repeat on the other side. Thats 1 rep.
Proper strength training also improves posture and alignment, and can help with pelvic floor and incontinence issues. Historically, these were thought to be issues only “older women” have to deal with, but recently, these issues have been popping up for younger women, as well. Whether that’s because more women are engaging in more strenuous activity (like box jumps, double-unders, heavy deadlifts), or women are simply more comfortable talking about it, it’s definitely affecting women of all ages.
Start in pushup position, hands directly under your shoulders, feet slightly wider than shoulder-width. Raise your hips high, bending at the waist. (Shift your feet forward if you need to.) Keep your legs straight as you do this, stretching your hamstrings, and try to form a straight line with your arms and torso. Return to pushup position. That’s 1 rep.
How much weight should you use? I can’t answer that, specifically. The first thing you must do is learn how to correctly perform each exercise. Once you’re confident with the movement, use a challenging weight for every exercise, and get stronger every time you repeat the workout (more on this below). What does a “challenging weight” mean? You should have to focus and work fairly hard using an appropriate weight for the provided rep range. Stated another way: If you can easily perform 10 or more reps with a weight or variation when the goal is to perform challenging sets of 5-8 reps, it’s too easy. Use warm-up sets to find the correct weight.
Why she switched: After graduating, I started teaching group fitness programs but all of them were around cardio ― my favorite class to teach was kickboxing. I would jump around the room for 60 minutes with my participants, drenched in sweat. It was amazing and tons of fun, but I felt that after a few years, my fitness had plateaued. I wasn’t getting leaner or more toned. I also felt like I wasn’t “powerful” enough in front of the class. Some of my other instructor colleagues really were a presence in front of the room. You looked at them and you thought, “Wow, that person is STRONG.” I wanted to be like that.
This is important. Lifting weights on stiff or “cold” joints and muscles will make it harder to move, and you’ll increase the risk of injury. If you’re weight training, warm your body up either with some cardiovascular activity that utilizes the muscles you’re going to work, or do a short set with a lighter amount of weight than you’re planning to use for your workout.
How: Lie on your back with your feet on the floor and your knees bent so that there's a 90-degree angle at the back of your knees. Place your hands on your thighs with your upper body relaxed. On an exhale, slowly roll your chin towards your chest and lift up until your shoulders lift off the floor. Your hands will slide upward toward your knees. Continue lifting up until your shoulders are completely off the floor or your fingertips reach your knees. Pause at the top for 2 seconds, then slowly lower back down to the starting position. That's one repetition. Aim for 20 to 30 reps.
Why she switched: One day, I overheard another instructor say, “If you’re trying to lose weight, you need to incorporate weights into your workout routine, not just cardio.” That was the first time I’d really heard that. After a while of just cardio, I hit a plateau and didn’t really see any changes in my body, so I decided to start lifting. The biggest motivator for me was having a lifting buddy who was also just starting out, so we could keep each other accountable.
What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle. All of these actions are beneficial to an athlete and should not be overlooked. There is endless research backing BCAA supplementation as part of one’s workout nutrition. In addition, the citrulline malate found in Xtend increases atp/energy production, delays fatigue, and increase blood flow and amino acid deliver to muscle and the glutamine promotes increased recovery. By supplementing with Xtend during your workouts there is no need to use those sugary sports drinks in order to recover. Xtend allows you to recover more quickly without the adding calories and sugar that can lead to fat gain.
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.
Your cardio will come in a couple different forms. On each day you train with weights, you'll do 20 minutes of high-intensity intervals. Choose an interval scheme that's challenging, but not impossible. Thirty seconds of all-out work, followed by 1 minute of recovery is usually a good place to start. One day per week, you'll do 30-45 minutes of low-intensity cardio. On these days, you can jump on your favorite cardio machine for some extra fat-burning.
Though BeFit is another company that provides the majority of it’s content via paid downloads, subscription services and DVDs, it can still be a great resource for free, at-home workouts. It boasts a plethora of videos in the 10 to 20-minute range, done by top fitness trainers like Denise Austin, Jane Fonda and Scott Herman, to name a few. While this channel is perfect for those who want to raise their heart rate in a shorter amount of time, there are a handful of longer videos sprinkled throughout the lineup for those with more time available. Unlike a few in this list, this channel is definitely not aimed specifically at women and has many workouts that would be suitable for men looking for a challenge.
How: Lie on the floor with your knees bent and feet flat on the floor. Hold a 10- to 15-pound dumbbell by one end so that the other end is on the floor when you extend your arms overhead. Begin with your core engaged, and draw your shoulders down away from your ears and toward your hips. From there, lift the dumbbell off the floor, keeping your arms long, and make a big arc over your body until the dumbbell is over your chest. Slowly lower the dumbbell back to the floor making the same arc. That's one repetition. Without fully releasing the dumbbell to the floor, immediately lift it again and complete 12 to 15 repetitions.
Thank you for this article – it confirms what I’ve read a few times, though sadly not often enough. I had this discussion with my sister that was at an all-girls gym – they ONLY have crappo machines, and you’re only allowed to use the free-weights if you’re working with a PT!! I shit you not… ANYWAY, I digress. I did have a question to ask – with regards to progression training, at what point do you decide to maintain, rather than constantly upping the intensity, or is that a really noob-y question??? =)
Ann continues, “There is no such thing as perfect posture. Posture is not a static position, posture is dynamic, and we must constantly adapt to the situation at hand. In order to have true, deep central core stability we need a coordinated effort of our breath with our movement. Our breathing muscles, our pelvic floor, our deep abdominals, and our spinal stabilizing muscles must all work together to allow stability of the lumbar spine for movement of the arms and legs.”
Hordinine increases the liberation of NE and also decreases its breakdown, leading to both faster and prolonged stimulatory effect from NE. Liberating NE and prolonging its activity will lead to more energy and greater lipolysis. Hordinine also inhibits the Monoamine Oxidases-B (MAO-B) enzyme, which is responsible for the breakdown of dopamine. Dopamine is a catecholamine involved in the regulation of appetite, mood, and other functions. Prolonging dopamine’s activity will lead to an improvement in mood and a decrease in appetite, both of which are beneficial while dieting. Hordinine gives you more energy, decreases your appetite, improves your mood, and increases fat loss.
I like this article; it’s great to see someone talking about how women should work out the same way men do, and I love all your BS calling. Please, please know, though, that there are lots of women who WANT to get big. We don’t all want to be skinny and little. I want big f**king muscles. I know I won’t bulk up like most men will. But we’ve all got different goals, and the “3lb pink dumbbells” comes off as condescending.
Because “every Heart and Soul deserves to be fit,” HASfit has pledged to provide all of its programming at zero cost. This doesn’t seem like that big of a big deal, until you realize that the company is providing not only over 1,000 full length workout routines via YouTube, but also 30-90 day fitness and meal plans. Even better, these schedules accommodate a wide range of activity levels and dietary restrictions. While the full programs are only available on the HASfit website, all of the separate routines can be found on the company’s channel as well as an estimated calorie burn for each. For a beginner’s workout, check out the video linked above; to really get your heart rate up, try one of the longer Tabata HIIT practices.
If you’re new to strength training, simply moving and manipulating the weight of your own body can lead to some desired adaptation within your body in terms of getting stronger and adding muscle mass. In fact, it’s vitally important to master the basics of movement and being able to comfortably handle your own body weight before you add external load (i.e., anything you can add to increase the resistance of a movement, like a band, a sandbag, a chain, a kettlebell, a dumbbell, or a barbell).
Stand with medium-weight dumbbells held at your shoulders, elbows pointing forward, core tight. Keeping your core tight and your chest up, lunge backwards with your right knee, stepping backwards then lowering that knee until it touches the ground or until your left thigh is parallel with the ground. Pause, then drive back up and repeat the process on the other leg. Alternate legs until time expires. Do 3 sets.
To hammer this point home: Staci wrote the majority of our free guide, Strength Training 101: Everything You Need to Know. The videos we mention and link to within the guide are generally of her demonstrating them. And we know that women often have to face additional challenges when training in the weight section of a gym (usually it’s idiot dudes who think they need help, ugh).