How to Strength Train

Many women join our community not knowing how to begin. If you have a program that is working for you, fantastic. If you have questions, read on. For women over the age of 30, strength training is key to aging well.

You may stare at the weights in the gym. Observe men doing bicep curls with bad form. You may have resistance bands from physical therapy at home, some light weights, and a kettlebell. You may remember some body weight exercises like squatting and push ups.

How do you integrate your observations and tools into a program?

Strength, weight or resistance is the intention.

Bodyweight/resistance bands/weights are the tools.

Progressive overload is how we build results.

Form is Key to Safety

Learn proper form with less weight. I will try moves empty handed first to build confidence. As you add weight, maintain that strong form. If you notice you waiver, lower the weight until you can stabilize. If you are managing injuries, chronic pain, or medical conditions, consult a qualified professional before beginning a new training program. Strength work should feel challenging but never painful.

Whole Body Workout

Whether you do all your muscles in one session - as I tend to do - or split your workout into different alternating days - like our newly added Couch Claire does, you want to work every muscle from head to toe.

Rule Number 1: listen to your body.

Rule Number 2: there is only one rule.

There are a number of variables you can play with:

- Number of sessions per week (recommend 2-3)

- Volume

- # of sets

- # of reps

- Tempo

- Rest

We'll talk supportive nutrition, rest and recovery in future posts.

If you aren't sure how to begin, please reach out to me. I design custom program to meet you where you are and deliver results.

As ever, send me your questions.