Building a resilient body

Strength training gains for women: Frequently asked questions

Strength training can feel daunting and sometimes confusing, but it doesn’t need to be. Let’s look at some FAQs about what exercises to do, how often to train, and how to manage things like leaking or back pain.

This should help support you train safely, confidently, and in a way that works for your body.

FAQs

What are the best strength exercises?

The ones you can comfortably and confidently do on a regular basis. This could be free weight and loaded movement exercises in a BLAZE, BATTLEBOX or RHYTHM class or in the gym, bodyweight exercises in SPIRIT, Yoga, Pilates or IGN1TE, or home workouts, using resistance bands, or going to an aqua class and working against water resistance.

How often should I strength train and how many sets and reps?

The standard ACSM/WHO guideline is 8-12 exercises for 3 sets of 8-12 reps, working all major muscle groups 2-3 times weekly. However, if you haven’t previously been doing strength training, this is a huge jump in volume and likely to cause DOMS (Delayed Onset Muscle Soreness). To begin with you could do as few as 3 exercises (a push, pull and compound lower body exercise for example) for 1 set 2 times weekly as a great starting point.

Worried about leaking urine when doing strength training?

Make sure you use the appropriate weight, sets and reps that suit your body – do PFMT (Pelvic Floor Muscle Training) exercises and get support from a pelvic health physio. Explore products to wear when exercising that can help boost your confidence so no one will notice if this does happen. Choose exercise options and modifications that reduce the chances of this, for example, limit jumping or very high impact exercises, and exhale and engage the pelvic floor during the lifting phase of a weights exercise rather than bracing or holding your breath.

What do I do if I have lower back pain?

Work with a physiotherapist in the first instance, and consider following this with personal training sessions to ensure you are using correct technique, exercises that are the right level of intensity and movement patterns to strengthen the muscles that support your trunk.

I train 4 x a week of cardio, how can I add strength training?

There are many ways to incorporate strength exercises into your routine. Combined sessions with some cardio and strength exercises allow you to get a balanced exercise routine. Speak to a personal trainer for advice on ways to plan and vary your training so you get the most benefit from your time and effort.