I love Strength Training :)


You’re allowed to laugh at my expression ( I did the first time I saw this picture)… I’ll have you know that it is advised to exhale on exertion while doing strength exercises so….!

I’ve been asked about my strength training routine. I usually aim for 2 strength (heavy weights) sessions per week… on Tuesdays and Saturdays. I won’t go into detail about my strength training now, I’ll leave that for another post…

Strength training won’t make you bulky and muscular. This is a common misconception amongst women and just in case you have any doubts, look at the pictures of me in my gallery – do I look like a muscle-bound? Your answer had better be NO! (haha)

Women have 15-20 times less testosterone (hormone that helps men gain muscle) than men.

Studies have shown that regular strength training results in lean muscle gain and close to twice the fat loss in weight (exactly what you’d like to hear).

Health benefits of strength training include increasing bone density, reduces the risk of health issues including diabetes and heart disease, lowers blood pressure and more.

And of course it makes you stronger :)

Have I sold it to you a little? Here are a couple of tips to get you started:

  • If you have access to a fitness professional e.g. at your gym, ask to be shown the correct technique for strength exercises.

  • Your aim should be to have 2-3 strength sessions a week. Start of with one and slowly build up to 2 or 3.
  • For every exercise, aim for 10-12 repetitions and 2-3 sets (of 10-12 reps). Each rep should be slow an controlled.
  • Always start with a light weight initially and slowly increase for each set until you find the right weight. The aim is for the last few reps to be almost impossible.
  • If you have no idea what exercises to do, try this:
    5-10 minute warm up – jogging, cycling or some bodyweight drills including jumping jacks, high-knees, etc
    Squats – These are mainly for your glutes (bum), quads (front of thighs) and hamstrings (back of thighs). Ideally these should be done with free weights – a barbell (on the back of your shoulders) or dumbells (arms hanging on your sides). But it’s best to get your squat technique* right before you progress to variations of weighted squats.
    Chest Presses – Pectorals (chest muscles) or my favourite (NOT!) Pressups (technique is extra important with these)
    Bicep Curls – Biceps (front of the upper arms)
    Shoulder Presses (like my picture above) -Deltoids (shoulders) and Triceps (back of upper arms)
    Crunches – Abdominal muscles

    Remember – aim for at least 2 sets of 10-12 reps of each exercise. Rest should be a maximum of 1 minute between each set.

    Stretch (I’ll blog about this in detail)

Start tomorrow – fat burning, healthier heart, healthier body. What are you waiting for? :)

7 thoughts on “I love Strength Training :)

  1. Afropinay

    Hey.. I think you used to be the “Mummy Monday girl right?”
    I want to be like you and maybe be a fitness professional someday. :)
    At the moment, I’m doing Bootcamp fitness 4 times a week & loving it. My only problem is Food :( which I love :)

    Reply
  2. Adura

    Yes, I’m the “Mummy Monday” (LondonBuki) girl :)

    I love Bootcamp training – loads of bodyweight work. If you can, try a day of strength training with heavy weights and even with bodyweight exercises e.g. pressups can be very slow and controlled and low reps :)

    I love Food too, you so aren’t alone :) I’ve found that what works for me is eating very healthy Mon-Fri and treating myself during the weekends.

    Someone gave me a box of yummy looking biscuits yesterday and it’s going to stay unopened until Friday evening :)

    Keep me updated on your training :)

    Reply
  3. Vickii

    Ha ha ha ha ha – that’s me laughing at your expression! Okay, I wouldn’t have laughed if you didn’t mention it because trust me, I’m sure I’ve had funnier expressions than that! I love strength training and can’t wait to do more after this half – marathon!

    This post is full of great tips for people who want to strength train and aren’t sure where to start :D

    Reply
  4. titi

    Hey dear, discovered your site via my sis. So proud of you. After reading this post and the rest and know I need to join Weight watchers like stat! been trying to loose the last 10 pounds from having a baby and it refuses to go o, lol. This is Titi from atlanta btw.

    Reply
  5. Adura

    Titi O…? From Blogger? Married to S…?

    If it’s you, omg – congrats! (If it’s not who I think it is, congrats anyways :) )

    Thank you, I’m going to email you soon.

    Yep, start with your diet and you’ll see changes!

    Speak soon.

    Reply

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