Ask an Expert

Progressive overload of the muscles to increase strength and maintain lean muscle mass, at an intensity just outside your comfort zone.

Many women don’t realise that it’s testosterone (the male sex hormone) which plays a major part in muscle growth, making it very difficult for women to gain muscle at all.

Compound strength training with weights (using more than one joint at a time), ensures the best results in the shortest period of time. Strength training must be progressive, therefore we need to continue to increase the amount of weight we actually lift over a period of time to get results.

Strength training helps to maintain or increase your muscle mass, in-turn elevating your metabolism and your capacity to burn fat - turning you into a fat-burning machine!

The key component is intensity with strength training, as opposed to volume with cardio. Cardio work-outs (without the support of a weekly strength-training session), will burn both fat and muscle. However, by reducing your muscle mass it will weaken your bones and slow your metabolism and body’s ability to burn fat.

If you don’t use it, you lose it! Strength training is essential to keep your body functioning at its best and is recommended for women of all ages.

Aside from the physical benefits of being toned, strength training can also help to improve posture, reduce the risk of osteoporosis, diabetes and heart disease, increase energy levels, abdominal strength and bone mineral content, whilst strengthening the bones, ligaments and tendons, and reducing the risk of injury.

It only takes 30-minutes a week of compound strength training with a personal trainer to get results and keep you feeling young, strong and confident - perfect for the average time-poor woman! And remember, your muscles need recovery time between sessions. Depending on the intensity of your strength training session, your muscles will require up to six days for full recovery.

Don’t attempt to start strength training without proper advice from a professional who will also tailor a program to your individual needs. Remember, strength training with a personal trainer will help you to stay motivated and ensure you’re using the correct technique, helping to reduce any risk of injury.