So I am back today with Part II of the 5 Beginner Strength Training Tips for the Ladies! I hope you found Part 1 helpful and have been able to implement some of those tips and the beginner workout into your workout regimen.
As always please let me know if you have any questions about any of the tips!
So here we go with the remainder 5 Tips for Strength Training…
5 Beginner Strength Training Tips:
- Master basic bodyweight movements first. This is key! You didn’t start running before you were walking, so why would you start loading a million pounds on your back for a back squat before having even mastered the bodyweight squat to begin with! I definitely suggest working on bodyweight squats, lunge, pushup (probably at an incline!), bodyweight TRX rows, hinge (like a deadlift), and the plank before loading those exercises with weight.
- Don’t try and follow a “Cookie Cutter” workout all the time. Cookie cutter you might ask? Yeah, the ones in the magazines, pinterest, and maybe when you search the internet and see “5 ways to get a brazilian booty”… Sheesh if it was all that easy we would all be walking around like Kim K! Haha, but in all seriousness it is good to branch out, experiment with different exercises, and look into what YOUR specific goals are and go from there. I get that many times it is easier to just cut out a workout from the magazines (yes, I have been guilty of this before as well!), but if you are mixing it up ALL the time then you may not be able to really look and see how well you are progressing. So as I mentioned before in Part 1 of my strength training tips it is definitely worth it to check out different programs and see how that works for you for a month. If you’re not feeling it, switch it up and try out another.
- Don’t get sucked into the “comparison trap”! I know, I know it’s human nature not to compare our bodies to that hot tiny size zero looking VS model, or that one girl in the gym who is turning heads…even grandma’s! But seriously, I think it is time that we started to focus more on OURSELVES and not THEM. Yeah, great they look amazing, their physique is killer, their nutrition is probably on point, but what else is their story..yup, you don’t know. They might be dealing with wayyyy other things that allowed them to get to that point and thus we can’t compare our bodies to theirs. What we need to do now is focus on how amazing OUR bodies are. We have big powerful strong legs that allow us to get up the stairs or just make it to the bus stop when you are running a couple minutes late, or your endurance arms that allow you to hoist around a baby all day while tending to laundry or allow you to carry ALL of the grocery bags into the house instead of taking a couple of trips. What about your core muscles? They certainly help you to get out of bed everyday right? It’s all of these amazing parts of our body that we don’t spend enough time thanking. I want you to pick one part of your body right now, say thank you to it and then choose 1 thing that it has done to make you feel stronger and more of a badass in your every day life. I know it sounds silly, but seriously it will make you feel better. **I’m grateful for my strong, powerful and ever so calloused hands that allow me to do so many versatile things in my life. They allow me to lift heavy iron, write, and also show their delicate side and allow me to put on mascara from time to time 😉 (I love my hands and all the things that they allow me to do, such as holding a wine/coffee mug and hold my adorable cat Pinot!)
- Be patient but enthusiastic! We live in a society where we.want.results.now. Yes, I get it we are bombarded with “Lose 20 lbs in a Week” all the time so no wonder we think we can lift up a 30 lb dumbbell and then BOOM you have a super cut arm. Ahhhh if only it was that easy. There is no doubt about it that when it comes to wanting to see results in strength training that patience is KEY. Your results are going to ebb and flow. You may be doing amazingly well for a while, and on a great streak of losing those 5-10 pounds but then the next second you get on that scale…um WHAT!? I gained 2 lbs! No, that scale must be rigged…sorry guys but progress is not linear. We are going to have bloaty/puffy weeks or weeks where we are feeling light as a feather and that is life. Just understand that if you are staying consisent with your strength training AND making tweaks here and there to your diet then changes will occur. Just don’t expect them to happen right away. It is important to keep your chin up, realize that you are doing the best you can (while also managing some setbacks along the way!) and that great results will certainly come your way.
- Focus on compound movements. This one essentially ties in with #1 above (as long as you have mastered bodyweight first!). I have definitely found that you get more “bang for your buck” when you focus on bigger compound movements such as squats, lunges, pullups, pushups- especially when your goal is fat loss or muscle growth! When you do lifts like these you are recruiting multiple muscles groups at the same time. Thus, you increase your metabolic rate much better than if you were doing some isolation exercises such as bicep curls or tricep extensions..Don’t get me wrong I love those exercises too, (gosh quite frankly I’m not really sure which exercises I don’t really like…well, maybe calf raises?) but seriously if you want to lose body fat or grow your muscles then stick with COMPOUND MOVEMENTS. The majority of my clients work on compound movements in the beginning of their workouts, and then I will usually put some isolation exercises in there as well (but closer to the end). (Shoulder Press is an excellent Compound Move!)
Okay, there you have it, JBrauz’s 5 Beginner Strength Training Tips for the Ladies, Part II. Please don’t hesitate to email me @ firstname.lastname@example.org if you have any questions or want to share which part of your body that YOU are grateful for!
**Also, please feel free to sign up for my FREE email list where I send out weekly tips each week and share tips of fitness, food & fun 😉 If you click on the side bar of my site (jbrauzfit.com) you will find the section where you can add your name and email address to my list! Just remember to confirm and add the email to your PRIMARY email account so that it doesn’t get sent to spam or junk. I think it may have done this for some before 🙁 I won’t spam you! Just think of being an “insider” for being the first to hear on my new blog posts, as well as my weekly tip or workout!
Bodyweight Beginner Workout!
**Here is a Ladder Workout you can try out, essentially you will do 2 reps of each exercise, then 4,6,8,10…then head back down the ladder**
JBrauz’s BW Ladder Workout: 2,4,6,8,10,8,6,4,2 (if you are feeling good that day feel free to bring it up to 12 or 14 😉
- Elevated Glute Bridges
- Plank Shoulder Taps or Hand Touches
- Reverse Lunges
- Incline Pushups
- Bodyweight Squats
- Inverted Rows
- Jumping Jacks