{"id":25486,"date":"2021-08-05T07:00:24","date_gmt":"2021-08-05T05:00:24","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=25486"},"modified":"2022-08-18T15:46:06","modified_gmt":"2022-08-18T13:46:06","slug":"the-beginners-guide-to-strength-training-for-women","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/the-beginners-guide-to-strength-training-for-women\/","title":{"rendered":"The Beginner&#8217;s Guide To Strength Training For Women"},"content":{"rendered":"<p>When you hear about strength training, what might come to mind are bodybuilders with hulk-like figures. This leads many women to think that strength training just isn\u2019t for them. However, don\u2019t put the weights down just yet! Including a little resistance to your workout will not only assist you become stronger &#8211; it also brings about many other health benefits for the ladies.<\/p>\n<h2><strong>What Are The Advantages Of Weight Training For Women?<\/strong><\/h2>\n<p>Strength training is so vital for both men and women, but we\u2019re a huge advocate for women picking up weights. This is why:<\/p>\n<ul>\n<li>Strength training increases your metabolism.<\/li>\n<li>Strength training builds lean muscle (without a chance of getting bulky).<\/li>\n<li>Strength training effectively burns body fat in order to help women lose weight.<\/li>\n<li>Strength training lowers the risk of heart disease (which is the number one killer of women).<\/li>\n<li>Strength training boosts mood and reduces stress.<\/li>\n<\/ul>\n<h2><strong>How To Get Started With Strength Training<\/strong><\/h2>\n<p>Bodyweight <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/exercises-to-build-knee-strength-and-stability-read-this-article\/\">exercises<\/a> are a sort of strength training which can be done anywhere by utilising your body weight as a form of resistance. In addition, these exercises can be tweaked in order to suit your ability level, which makes them accessible to beginners.<\/p>\n<h3><strong><em>Chair Dips Targeting Arms<\/em><\/strong><\/h3>\n<p>For this exercise, all you require is a sturdy piece of furniture, such as a chair or a coffee table:<\/p>\n<ul>\n<li>Place this piece of furniture behind you.<\/li>\n<li>Face yourself away from the chair or coffee table. Place your hands on the edge of the seat or the edge of the table, shoulder-width apart.<\/li>\n<li>Straighten your arms and then bend your knees so you\u2019re nearly in a seated position.<\/li>\n<li>Gradually lower your whole body by bending your arms to a 90-degree angle. Maintain that position for a second before straightening your arms and then repeat.<\/li>\n<li>If this is too simple for you, put a heavy book on your lap in order to increase resistance.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Legs - Lunges\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/D-qo2-ADtZk?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong><em>Lunges Targeting Legs <\/em><\/strong><\/h3>\n<ul>\n<li>Ensure that you stand up straight with your feet hip-distance apart and then tighten your <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/5-seated-core-workouts-which-are-ideal-for-people-with-limited-mobility\/\">core<\/a>.<\/li>\n<li>While keeping your posture upright, step forward with one of your feet until your rear knee nearly touches the floor.<\/li>\n<li>Keep the front foot flat and then lift the back heel. Push yourself back up and repeat.<\/li>\n<\/ul>\n<h3><strong><em>Crunches Targeting Abs <\/em><\/strong><\/h3>\n<ul>\n<li>The first step in lying down flat on your back on a mat or a soft carpet.<\/li>\n<li>Place your hands behind your head.<\/li>\n<li>Bend your knees and make sure that you keep your feet firmly on the floor.<\/li>\n<li>Lift your legs off the floor and then cross them. Keeping your hands behind your back \u2013 as well as your lower back fixed to the mat &#8211; curl up and outwards so that your shoulders and the top half of your torso are off the mat.<\/li>\n<li>The movement is comparable to that of a sit-up, but don\u2019t go up all the way. Hold for 5 seconds, slowly lower yourself down and repeat.<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/trifocusfitnessacademy.co.za\/contact-us\/\"><strong>Contact Trifocus Fitness Academy<\/strong><\/a><\/h2>\n<p>If you would like to learn more about strength training then you need to do our Personal Training Diploma. Find out more by following this <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/national-diploma-of-personal-training\/\">link<\/a>.<\/p>\n<p><a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/national-diploma-of-personal-training\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-23987 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/04\/Personal-Training.jpg\" alt=\"Trifocus Fitness Academy - Personal Training\" width=\"600\" height=\"100\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/04\/Personal-Training.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/04\/Personal-Training.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/04\/Personal-Training.jpg 1024w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/04\/Personal-Training.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/04\/Personal-Training.jpg 1280w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><iframe loading=\"lazy\" title=\"NATIONAL DIPLOMA OF PERSONAL TRAINING - Trifocus Fitness Academy\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5y8hCGEwFlE?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you hear about strength training, what might come to mind are bodybuilders with hulk-like figures. This leads many women to think that strength training just isn\u2019t for them. However, don\u2019t put the weights down just yet! Including a little resistance to your workout will not only assist you become stronger &#8211; it also brings&#8230;<\/p>\n","protected":false},"author":7,"featured_media":25488,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2116],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/25486"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=25486"}],"version-history":[{"count":0,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/25486\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/25488"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=25486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=25486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=25486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}