Starting Your Resistance Training Journey

Resistance training is one of the most empowering ways to build strength, improve overall health, and create a fitness routine that supports your body. For women, resistance training is crucial—not only to enhance muscular strength and endurance but also to support bone density, metabolism, and overall well-being. If you're new to resistance training or unsure where to start, here’s a simple guide to help you begin.

Why Resistance Training Matters

Building strength is more than just lifting weights. Resistance training helps in developing stronger muscles, improving posture, and boosting metabolic health. For women, it plays an essential role in reducing the risk of osteoporosis, supporting healthy weight management, and improving confidence in everyday movement.

Key Areas to Focus On

💪 Upper Body: Think push-ups, pull-ups, or dumbbell exercises like rows. These movements strengthen your back, shoulders, and arms, which are essential for posture and functional strength.

💪 Core: Your core isn’t just about having a six-pack! Planks, crunches, or cable twists target deep core muscles and support your spine, creating a solid foundation for other movements.

💪 Legs: Squats, deadlifts, or lunges are key. A strong lower body improves balance, stability, and supports everyday activities like walking, climbing stairs, or simply standing tall.

💪 Push, Pull, Legs (PPL): Keeping your workout routine simple yet effective is key, and the push-pull-legs split is a tried-and-true approach. This method divides workouts into pushing movements (like bench presses and shoulder presses), pulling movements (such as pull-ups and rows), and leg exercises (like squats and leg presses). By focusing on these three categories, you ensure balanced muscle development and give each group ample time to recover before the next session.

💪 Pelvic Floor: Don’t overlook the importance of your pelvic floor! Strengthening these muscles is vital for core stability, posture, and even overall movement efficiency. Exercises such as kegels or engaging your pelvic floor during planks and squats can support this often-neglected but essential area. Whether you're an athlete or just getting started, including pelvic floor work in your routine can lead to better performance and injury prevention.

How to Begin Safely

✅ Start light and focus on your form—quality over quantity is key! Gradually increase weight only when you’re ready, and avoid pushing through pain.

✅ Aim for at least two resistance training sessions per week to see progress. Consistency is everything when building strength.

✅ Work with a qualified professional, like a women’s health exercise physiologist, to create a tailored program that meets your individual needs. Guidance from an expert ensures that you progress safely and minimise the risk of injury.

If you’re passionate about starting your resistance training routine or need help getting it right, don’t hesitate to reach out! Whether it’s creating a personalised plan or answering your questions, I’d love to support you on your fitness journey. You can get in touch with me directly for guidance.