Strength training for girls (with video)

...Why and how you can banish your weight-training fears…

Level 2 – Hands-on: Moderately simple.

Intimidating meat head men and the prospect of bulky muscles, are enough to ward most girls off weights and encourage us to stay within our cardio comfort zone.

But let your reticence end here… Strength (or resistance training, as it's also known) isn't just for Mr Universe wannabees. It's a valuable tool for any woman – or indeed man – looking to tone up and shed weight.

Studies show that far from producing ripping muscles, adding a resistance programme to your fitness regime actually helps produce lean muscle mass. Aside from the fact that it's pretty much physiologically impossible that you'll end up looking like Arnie anyway – since us girls have low levels of the hormone testosterone - muscle is metabolically active, meaning it burns calories even when you're not exercising.

Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. After the age of thirty we all lose three to five per cent of our muscle mass per decade, so regular resistance work will counter the effects – and reduce the likelihood of middle-age spread.

And it doesn't end there. Flexing those weights will help you develop all-over strength and flexibility – you'll be able to perform day-to-day tasks like carrying the shopping or gardening with ease and in turn reduce your vulnerability to injury including back pain. Plus, talk about anti-ageing exercise - it'll help build your bone strength, preventing osteoporosis and it's been proven to reduce blood pressure, body fat and insulin resistance and thereby your risk of developing diabetes and heart disease.

We knew you'd be won over! Now simply follow our simple rules to strength training and you'll be well on your way to reaping some of these benefits…

• Start off small and build up your routine gradually. Start off just using your body weight (i.e.) no weights as resistance… then move on to integrate free weights. Similarly start off doing small sets of reps with rests in between before increasing length and reducing breaks.
• Don't take on too much too soon but equally don't under-test your muscles. Just as you need to be out of breathe to test your cardio capacity you need to overload muscles – this is the point when you feel your muscles can only perform a couple more reps correctly.
• Design a programme that works all the muscle groups – there needs to be symmetry and variety to ensure maximum benefits. It's possible to work the whole body in just half an hour; squats, lunges and push-ups and variations there of are fabulous all-over exercises. Ask a trainer at your gym for advice if necessary. And remember that floor exercises will generally test you more than machines because they also challenge your stability and core strength.
• Make sure you change your routine every six to eight weeks, despite how you feel at the time, your body adapts incredibly quickly and needs to be constantly challenged.
• Don't rush – make sure you perform each exercise to the best of your ability with great technique. And don't forget your posture - keep your core abdominal muscles engaged and your spine straight throughout to prevent injury.
• Leave a day or two between sessions so your muscles have time to recover and renew. Pushing yourself every day will simply undo all the good work…
• Buddy up! If you still find the weights area at your gym a scary prospect, ask a friend to come along with you – not only will their presence shield you but you can work together to encourage or correct each other.
• If you are in any doubt about your health, or if you are pregnant or suffer from a bad back, always consult your GP before undertaking any exercise regime. If you have never done strength training before, it is always advisable to discuss your new regime with a qualified trainer beforehand.