Four-week beginner's strength regimen tailored for muscle growth and balance construction
Strength Training for Women: A Beginner-Friendly Journey
Emma Simarro, a certified personal trainer, has designed a beginner-friendly, full-body strength training plan for women that spans over four weeks and includes three sessions per week. The plan, aimed at building muscle and promoting balance, focuses on compound movements for the upper and lower body, along with core finishers.
Equipment Needed
To get the most out of this programme, a range of dumbbells is ideal. Emma recommends starting with weights such as 3kg, 5kg, and 7.5kg. For those just starting out, improvised weights like food cans or water bottles can be used, with the option to upgrade to dumbbells as strength improves.
Typical Workout Structure
Each workout consists of 2 lower-body lifts, 3 upper-body moves, and 1 core finisher, ensuring a balanced approach to strength development from head to toe.
Example Exercises
Let's take a look at the exercises included in Workout 1:
- Dumbbell goblet squat: 3 sets of 10-12 reps
- Shoulder press: 3 sets of 10-12 reps
- Glute bridge: 3 sets of 10-12 reps
- Floor press: 3 sets of 10-12 reps
- Bent-over row: 3 sets of 10-12 reps
- Dead bug (core finisher): 3-4 sets of 12-20 alternating reps
Emma provides video demonstrations with form tips for each exercise, which can be accessed by selecting "more videos" on the workout video linked in the plan.
Progression Approach
Begin by mastering form with bodyweight exercises, then gradually add or increase weights to intensify the workout.
This plan empowers women by strengthening often neglected upper body and glutes, with a straightforward and accessible approach that encourages starting light and progressing as strength builds. For detailed descriptions and video demonstrations, visit the Fit&Well website. Emma also offers personalized training and online strength classes through her social media.
Workout 2
Workout 2 targets shoulder stability, core control, and upper-body power. The exercises included are:
- Romanian deadlift: 3 sets of 10-12 reps
- Lateral raise: 3 sets of 10-12 reps
- Renegade row: 3 sets of 10-12 reps
- Dumbbell woodchop: 3 sets of 10-12 reps
- Push-up: 3 sets of 10-12 reps
Workout 3
The third workout focuses on unilateral movements and core stabilization exercises. The exercises included are:
- Bulgarian split squat: 3 sets
- Single-arm row: 3 sets
- Step-up: 3 sets
- Chest fly: 3 sets
- Bent-over fly: 3 sets
- Shoulder taps: 3 sets
For this workout, it's best to keep the weights light to focus on movement control and alignment.
After four weeks of following this plan, the individual felt stronger, had more energy, and mental clarity. They were even able to perform their first full push-up.
In strength training, Reps refer to the number of times a single exercise is repeated before taking a rest, and a set is a group of repetitions. When performing strength training exercises, aim to feel like you could complete one or two more reps, but they'd be tough at the end of each set.
This plan offers a great starting point for those new to strength training, providing a balanced and effective workout routine. With Emma's guidance and the provided exercises, you'll be well on your way to a stronger, more balanced body.
- Emma's strength training plan, designed for beginners, includes cardio workouts for a well-rounded fitness-and-exercise approach that aims to build muscle and promote balance.
- Science reveals that incorporating strength training into a health-and-wellness regimen can lead to increased energy levels and mental clarity, as demonstrated by individuals who followed Emma's plan and performed their first full push-up after four weeks.
- To enhance the effectiveness of your workouts, consult the science of fitness, ensuring you perform three cardio sessions and three strength training sessions per week, following Emma's example exercises, and focusing on proper form during strength training workouts.
