šŖHeard about the benefit of strength training but are worried about looking too bulky (ladies)?
š£I have good news: Strength training done in the right way can definitely make you stronger and look more toned, but unless you train in a very specific way andĀ for lots and lots of hours, it is unlikely to make you look like the Terminator.Ā
ā So what are the ins and outs of getting strong without excessive bulk?Ā
šThere are 3 elements to lifting for strength rather than bulk. 1. You need toĀ lift a weight that is really quite heavy.Ā A good way of gauging the right level of weight is to test out what you can just lift 5 times in a row. 2. You lift the weight only for a few repetitions. Letās stick with 5 to make it easy. 3. You have a good amount of rest between lifts. So after your 5 lifts for that muscle group, you rest for 90 seconds and then lift it again 5 times.Ā Ā Ā Ā
š¦“ An added benefit to strength training is the boost you get in bone strength. This is because your muscles pull on your bones more with this form of training than with bodyweight training like yoga or pilates andā¦
š§ ā¦ this type of training is also likely to make you feel like you can conquer the world. There is a lot of research showing a relationship between strength training, improved mood and decreased worry and anxiety. So where do you start?
š§³ Have a look around the house for some items like cans, water bottles and backpacks that can be used as weights. Simple squats or heel raises with a backpack full of books can be a good start for resistance training.Ā
š©ŗIf you are prone to injury, grappling with an injury right now or just donāt feel that confident to start a resistance training programme, contact a personal trainer or physio to help you make a safe start.Ā
šÆ Looking for a little bit of help because of an injury and also needing someone to give you some strategies on how to feel at home at any commercial gym? Check out my 2025 offer here.
If you are keen to learn more about this or other topics related to brain and body health, follow me or subscribe to the blogpost. To work with me one-on-one to apply some of these principles to your own life and movement, message me for a free call. I look forward to hearing from you.Ā Ā Ā Ā Ā
More resources (no paid partnerships or sponsorship)
- Strong app– the free version is perfectly sufficient for building a basic programme, guiding you through it with an adjustable rest timer & keeping track of the weight you are able to lift
- TrainingPeaks check out for heaps more in-depth information & tips
References (for the extra keen)
Gordon et al. (2017)
Schoenfeld et al. (2021)