Happy Friday my lovelies! I hope you’ve all had a great week!
Firstly I just wanted to say a huge HEYYYYY! to my new readers, thank you for taking the time to stop by on my blog. I love new blog readers and would love to get to know you more so feel free to comment on my blog…don’t be shy now!
This morning I couldn’t resist purchasing The New Rules of Lifting For Women that I have read about everywhere in blog land recently. Damn that Amazon one-click system! I’m not going to complain though because I’ve read some amazing reviews about this book and I cannot wait for it arrive.
The past few weeks I have changed up my weekly workout routine by incorporating an additional strength workout as well as my beloved Body Pump classes. Until my book arrives I have formulated my own strength workout that I have been doing in the gym and found pretty challenging.
10 minute warm up on the cross trainer or bike
squats with bar bell x 20
sumo squats with bar bell x 20
lunges with bar bell x 20
reverse lunges with bar bell x 20
bicep curls with bar bell x 20
tricep dips x 20
tricep raises x 20
wood chop with dumb bell x 10 on each side
standing side crunches with dumb bell x 20
v-sit twists with dumb bell x 20
reverse crunches x 20
reverse fly on stability ball x 15
dead lift with bar bell x 15
repeat set x 15
10 minute cool down on the cross trainer or bike slowly reducing speed to finish.
The benefits of strength training for women are immense and not only great for muscle tone, but it is also a great as a form of exercise in it’s own right.
1) Increased lean muscle mass
Many women are under the impression that they will bulk up if they start to lift weights. Sure if you are slogging it out for hours in the gym lifting weight like a hard core body builder, without a doubt you will build muscle mass. However, by lifting weights as part of your regular gym routine you shouldn’t bulk up at all, but simply increase your lean muscle mass.
2) Increasing bone density
Strength training is a great way to restore bone density and prevent osteoporosis, which is very common amongst women.
3) Prevention of injuries
Women that incorporate strength training into their routine benefit from stronger muscles and tendons. The stronger your muscles and tendons are then the less likely that they are going to be prone to injury as part of an active lifestyle.
4) Facilitates recovery after injury
Not only can strength training prevent injuries but it can also aid rehabilitation and recovery. By strengthening our muscles and making them stronger in pretty much most cases it means a speedier recovery. Strengthening your muscles can also act as a for of treatment as physiotherapists often advise and prescribe exercises build the quadriceps and calves in the case of a knee injury.
5. Improved performance during exercise
Overall one of the major benefits of strength training as well as muscle tone is our abilities to do things with more ease, due to the strength that has been built whilst training, meaning a better quality of life.
6. Improve balance and posture
Building up lean muscle builds up a strong foundation for the body. By strengthening our core muscles, legs and arms it provides a great basis for good balance and co-ordination.
Incorporating strength training in to your weekly routine has also been shown to decrease body fat and reduce the risk of cardiovascular disease and so much more! :D Not only are their physical benefits of strength training, but their are also mental benefits too. After a weight workout I personally feel a sense of achievement and so strong within myself.
Have you purchased The New Rules of Lifting For Women? What did you think?
Do you incorporate strength training into your workout?
Do you think strength training is more important than a cardio workout?