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Strength Training for Women
Physical Health, Women's Health |
Strength training is incredibly beneficial for women. Helping build lean muscle mass, assists maintain body shape and improving our overall body strength as we travel along with life’s demands. All this plus it will keep our mindset positive, pumping us full of feel-good endorphins and increasing our overall self-esteem.
As women, we worry about how hard it can be to maintain our bodyweight, manage hormonal fluctuations, maintain strong bones, maintains lean muscle and keep our metabolism up as we age…and rightly so! The older we get the harder it can be and yes that little more work needs to be done. Strength training has been scientifically shown to improve bone density and help prevent Osteoporosis (bone mineral density loss) and improve outcomes for those with Osteopenia (less severe bone loss), it also helps prevent Sarcopenia (muscle loss).
Strength training is essential to maintain a healthy body composition. A slowing metabolism does not need to be a fact of aging, nor is it exclusive to aging. If we can maintain adequate lean muscle mass for our height then we can not only stay stronger but we will be able to keep our metabolism healthy– more importantly our fat burning furnace, pumping along. As we lose lean muscle mass we tend to lose activity of all types, we feel weaker and have less need for the energy our food provides us with, so we grow fatter and more lethargic…. It becomes a vicious cycle.
Properly programmed strength training, applied with good technique improves our posture and joint alignment, helping to maintain joint health, helping with the management of those already compromised and increasing our overall bone strength. We can continue to add muscle and make changes to our body right up to the time of death so age is not the limiting factor… it’s our beliefs and mindset.
Strength training using great technique execution, will require use of your pelvic floor, for some though, we may need to reset the clock a little and do some re-education and specific training along with the other work. It will then become stronger and help with any incontinence issues you may have…. There is definitely no reason to stop training – we just train you smarter!
Strength training will also help improve your insulin sensitivity levels. People with low insulin sensitivity levels such as diabetics and pre-diabetics require more insulin due to their poor insulin sensitivity and so are said to have “Insulin Resistance”. Having insulin resistance is a sign that your body is having difficulty processing and using blood glucose. This can indicate other health problems such as high blood cholesterol levels and high blood pressure. Strength training is extremely beneficial to women who suffer with Polycystic Ovary Syndrome (PCOS), and will assist keeping blood pressure within a healthy range.
There’s nothing quite so rewarding after exercising to see some soft muscles forming and to feel those butts lifting and the arms & legs becoming less jiggly. Couple that with the feeling of increased overall health and energy, not to mention the confidence and ability to pull out a few hidden items from the backs of wardrobes, makes strength training for women an absolute must.
If you would like to know more about strength training or more specifically for your age, injuries or current state of health, give us a call or better still, come and try a class. Women’s specific classing is available and is part of our women’s only hour so there is no need to worry about it not being a suitable session.
Coach Tracy
Prescriptive Exercise Specialist
Training for Warriors ~ Coffs Coast
Posted by admin
🔥 𝗨𝗻𝗹𝗲𝗮𝘀𝗵 𝗬𝗼𝘂𝗿 𝗣𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹! 🔥
Every drop of sweat, every rep, and every moment of pushing yourself takes you one step closer to your goals. 💪✨ Don`t underestimate the power within you!
🏋️♀️ Today`s Hump Day Challenge: Push your limits. Add an extra set, lift a little heavier, or run a bit faster. Break through the barriers you`ve set for yourself!
📣 Remember these three things:
💪You are stronger than you think.
😰Progress is made outside your comfort zone.
😩 The only bad workout is the one that didn`t happen.
💥 Let`s make every workout count and keep our eyes on the prize. Your goals are waiting for you at the other end of your effort! 🏆💫
#MindAndMuscle #FitnessMindset #TrainYourBrain #MindOverMatter #GymMotivation #StrongMindStrongBody #FitnessJourney #thedojo #MindfulnessMatters #tfwfamilia #tfwcoffscoast #trainingforwarriors #homeofthediscerningfitnessenthusiast #coffsspecialsitrainingteam #tfw #coffsfitness #bestgymincoffs #Coffs #teamworkmakesthedreamwork #personalisedsmallgrouptraining #fitness
🏃♀️ 𝗘𝗹𝗲𝘃𝗮𝘁𝗲 𝗬𝗼𝘂𝗿 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗚𝗮𝗺𝗲: 𝗖𝗮𝗿𝗱𝗶𝗼 𝗶𝘀 𝘁𝗵𝗲 𝗛𝗲𝗮𝗿𝘁𝗯𝗲𝗮𝘁 𝗼𝗳 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀! 🏃♂️
Don`t just lift, don`t just flex – let`s talk about the powerhouse that is CARDIO! 💥 It`s time to give those lungs a workout and boost your overall fitness to the next level.
🔥 𝗖𝗮𝗿𝗱𝗶𝗼𝘃𝗮𝘀𝗰𝘂𝗹𝗮𝗿 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀: Cardio isn`t just about burning calories and fat loss (although it`s fantastic for that too!); it`s about building a strong heart and improving circulation. A healthy heart means more endurance, better recovery, and increased stamina for all your activities.
👦👴𝗘𝘃𝗲𝗿𝘆𝗯𝗼𝗱𝘆 𝗻𝗲𝗲𝗱𝘀 𝗶𝘁: Young or old, male or female. Everyone needs some cardio to optimise their heart health and vascular system. The only difference is in the intensity and/or exercises and activities chosen. The older we get, the lower the intensity bar needs to be for results. In fact, many of our clients ask after a session, "Is that all I needed to do?"
🏋️♂️ 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗶𝘀 𝗞𝗲𝘆: While weight training is awesome for building muscle, cardio helps maintain a healthy weight and supports lean muscle growth. Incorporating both into your routine ensures a well-rounded fitness regimen.
🏃♀️ 𝗖𝗵𝗼𝗼𝘀𝗲 𝗬𝗼𝘂𝗿 𝗔𝗱𝘃𝗲𝗻𝘁𝘂𝗿𝗲: From running to cycling, swimming to dancing, there are countless ways to get your heart pumping. Find a cardio activity you enjoy, and you`ll be more likely to stick with it!
Remember, the heart is the engine that drives your fitness journey, and cardio is the fuel that keeps it running strong. So, lace up those dancing shoes or sneakers, hit the pavement, and let`s make cardio an integral part of your fitness success story! 🏃♀️💪
#cardiotraining #cardio #fitness #cardioworkout #sport #running #musculation #run #personaltrainer #cardioworkouts #cardiotime #sportmotivation #fitnessgirl #crossfit #hiit #cardioday #runclubcoffs #cardiovasculartraining #bestgymincoffs #coffsspecialsitrainingteam #homeofthediscerningfitnessenthusiast #coffsharbourfitnesscommunity #thedojo #tfwfamilia #trainingforwarriors #tfwcoffscoast #personalisedsmallgrouptraining #tfw #coffscoast #coffsharbour
🌄 𝗥𝗶𝘀𝗲 𝗮𝗻𝗱 𝗚𝗿𝗶𝗻𝗱, 𝗙𝗶𝘁𝗙𝗮𝗺! 🏋️♂️💥
Today is another chance to show up, work hard, and conquer your goals.
Don`t wait for motivation – create it through your dedication and effort.
The effort you put in will raise your "feel-good" endorphins, resulting in you feeling great for having managed to get some hard work or exercise in. The result is not as important to any of us, as the doing!
𝙒𝙝𝙖𝙩 𝙢𝙖𝙠𝙚𝙨 𝙪𝙨 𝙛𝙚𝙚𝙡 𝙜𝙤𝙤𝙙 𝙞𝙨 𝙖 𝙧𝙚𝙬𝙖𝙧𝙙 𝙛𝙤𝙧 𝙤𝙪𝙧 𝙚𝙛𝙛𝙤𝙧𝙩𝙨. 𝙒𝙝𝙖𝙩 𝙜𝙚𝙩𝙨 𝙧𝙚𝙬𝙖𝙧𝙙𝙚𝙙 𝙜𝙚𝙩𝙨 𝙧𝙚𝙥𝙚𝙖𝙩𝙚𝙙.
This pattern is called intrinsic motivation, and intrinsic motivation is proven to produce more significant and lasting results than if someone or something, drags you into doing something using guilt or other emotional strings.
Let`s push boundaries, break limits, and make today`s sweat the foundation for tomorrow`s success. Let`s bring out the warrior within!
HALLUSSA !! (You`ve got this!) 💪🔥
#RiseAndGrind #NoShortcuts #HardWorkPaysOff #FitnessJourney #thedojo #trainingforwarriors #tfwcoffscoast #bestgymincoffs #tfwfamilia #teamworkmakesthedreamwork #Coffs #fitness #trainingforwarriors #personalisedsmallgrouptraining #tfw #coffsspecialsitrainingteam #coffsfitness #homeofthediscerningfitnessenthusiast
🏋️♂️ **Strength in Numbers at Training for Warriors - Coffs Coast!** 🏋️♀️
What an epic early morning for our 1RM Front Squat testing session! Every athlete crushed their personal bests, showcasing the hard work and dedication we put in day in and day out.
🔥 **Shoutouts:**
- **Pete:** 63kg
- **Naemon:** 105kg
- **Deb:** 42kg
- **Andy:** 100kg
- **George: ** 70kg
Each of you left a little reserve in the tank, knowing we had a long day ahead. That’s the warrior spirit!
Huge congrats to the familia for pushing limits and achieving greatness together!
Let’s keep this momentum going! 💪✨
#TrainingForWarriors #CoffsCoast #StrengthSession #PBsAllAround #painfree #liftheavyandsprint #tfwcoffscoast #tfw #tfwcoffs #trainingforwarriors #bestgymincoffs #fitover50 #bringoutthewarriorwithin #coffsover40sspecialists #fitover40 #coffsexercisespecialists
Our system is for you IF...
✋🏼 You struggle with motivation to workout
✋🏼 You aren`t seeing results or to the level you expect
✋🏼 You don`t feel comfortable in "typical" gyms
✋🏼 You don`t have time to plan sessions & train
✋🏼 You`d like a personal trainer but can`t afford the fees
✋🏼 Your current training regime or gym leaves you sore or injured
Drop us a DM for more info!
#TFWcoffscoast #SmartTraining #InjuryPrevention #TrainSmart #fitover40 #fitover50 #CoffsTrainingSpecialists #TrainingForWarriorsCoffs #SportsScience #thedojo #AthleteDevelopment #fatloss #strengthandconditioningcoffs #gym #trainingforwarriors #tfwcoffs #coffs #coffsharbour #sweatandsmile #fitnesscoffs #trainmorefearless #bestgymincoffs
𝗛𝗲𝗿𝗲 𝘄𝗲 𝗮𝗿𝗲 𝘀𝗵𝗼𝘄𝗶𝗻𝗴 𝗼𝗻𝗲 (𝗼𝗳 𝗺𝗮𝗻𝘆) 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗹𝗼𝘀𝗲 𝗳𝗮𝘁 - 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗹𝘆 😅
You see ... you could go to the gym 5 days a week, but if you`re going home and binge eating, you WILL be undoing all of your hard work!!!
Weight loss comes down to a calorie deficit. (There is a little more to it by way of energy reserve, but that`s a topic for another day).
And this means burning more calories than you consume.
Plus, strength training is excellent as the more muscle mass you have, the faster your metabolism works.. and this allows you to create a larger calorie deficit.
Want more quick tips? Follow us here!
#fatlosstips #quitbingeating #personalisedsmallgrouptraining #teamworkmakesthedreamwork #tfwfamilia #fitness #coffsfitness #thedojo #trainingforwarrior #homeofthediscerningfitnessenthusiast #bestgymincoffs #tfwcoffscoast #coffsspecialsitrainingteam #cantouttrainabaddiet
𝗪𝗵𝗮𝘁 𝗶𝗳 𝘆𝗼𝘂𝗿 𝗿𝗲𝘁𝗶𝗿𝗲𝗺𝗲𝗻𝘁 𝘆𝗲𝗮𝗿𝘀 𝗰𝗼𝘂𝗹𝗱 𝗳𝗲𝗲𝗹 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘁𝗵𝗮𝗻 𝘆𝗼𝘂𝗿 𝟰𝗢𝘀?
George, Anna, Bev, June, and Brenda didn’t buy into what most people their age believe.
They saw friends slowing down, accepting the weight gain, fatigue and aches & pains as part of life, but deep down, they knew there had to be a better way.
Instead of settling, they quietly defied the expectations placed on them. They refused to believe that aging meant losing strength, energy ..... and balance.
So, they decided to take a different path.
Having never exercised in a gym before, one by one, they turned to strength training. While others their age focused on taking it easy, they were lifting weights, building muscle, and feeling more powerful than ever before.
🔥 George can now do any heavy and awkward tasks around his yard or with his caravan, just like he did 20 years ago.
🔥 Anna, once hesitant to even step into a gym and feeling defeated due to sore knees and aching shoulders, is now squatting, lunging, pushing, pulling and doing more with weights than she ever did at 40.
🔥 Bev? She’s deadlifting like a champ and loves taking herself out for a daily run around the Sawtell area.
🔥 June has reached levels she never thought possible and is getting stronger by the day. She has found the strength, flexibility and camaraderie a true gift when dealing with illness and the stressors of life.
🔥And Brenda? She pushes hard to increase her personal record at every opportunity, which helps her with cycling, golf and bowling.
They knew there was a better way to live—and now they’re showing everyone what’s possible when you refuse to follow the crowd.
𝙉𝙤𝙬 𝙩𝙝𝙚𝙮’𝙧𝙚 𝙥𝙧𝙤𝙫𝙞𝙣𝙜 𝙖𝙜𝙚 𝙞𝙨 𝙙𝙚𝙛𝙞𝙣𝙞𝙩𝙚𝙡𝙮 𝙟𝙪𝙨𝙩 𝙖 𝙣𝙪𝙢𝙗𝙚𝙧!
#DefyYourAge #StrongerWithTime #AgeIsJustANumber #StrongerAt60 #GoldenYearsGains #RewriteAging #StrengthInRetirement #tfw4life #TrainMoreFearLess #tfwcoffscoast #trainingforwarriors #beyondlimitscoffs
#fitforlife #thedojo #coffsharbourexercisespecialists #coffsharbour #coffs #seniorstrength #safeexercise #exerciseforbeginners #exerciseisforeveryone #coffsexercisespecialists
𝗪𝗵𝗲𝗻 𝗶𝘁 𝗰𝗼𝗺𝗲𝘀 𝘁𝗼 𝘆𝗼𝘂𝘁𝗵 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲, 𝗿𝗲𝘀𝘁 𝗮𝗻𝗱 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗮𝗿𝗲 𝗷𝘂𝘀𝘁 𝗮𝘀 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝗮𝘀 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴.
But what many young athletes and their parents don’t realise is that not all rest weeks should be treated equally.
De-loaded conditioning days are the secret weapon that can take recovery weeks to the next level.
Here’s why they matter:
Young athletes are still growing, which means their bodies are handling both physical development and sports training at the same time. This can quickly lead to overtraining or injuries if not managed carefully.
De-loaded conditioning days allow junior athletes to stay active, keep their muscles engaged, and maintain fitness levels without the strain of their usual high-intensity training.
These days are not about pushing limits—they’re about controlling fatigue and promoting recovery. This ensures that when the athlete returns to full training or competition, they are refreshed, recharged, and in peak form.
Skipping these days or going all-out during recovery can sabotage a taper week, making it hard for athletes to perform at their best when it matters most.
So, whether you’re a coach, parent, or athlete, remember this: De-loading isn`t slacking off. It’s a smart, scientifically-backed way to keep junior athletes safe, strong, and always ready to perform.
#YouthAthlete #AthleteRecovery #Conditioning #TaperWeek #InjuryPrevention #SmartTraining #PeakPerformance #AthleteDevelopment #TrainSmart #JuniorAthletes #YouthSports #SportsScience #ActiveRecovery #PerformanceOptimisation #AthleteHealth #TFWcoffscoast #TrainingForWarriorsCoffs #BeyondLimitsCoffs #thedojo #CoffsTrainingSpecialists #TrainingForWarriors #CoffsHighPerformanceCentre #BestGymInCoffs
There was that time that shouldn`t have been and true friends who don`t ask why, they just come and sit in jail with you!
#familia #tfwfamilia #rei #nachstenliebe #dothecrimedothetime
