Celebrity trainer, Chris Wharton, reveals why the benefits of strength training for women are huge – and how to include it in your training regime

Words: Chris Wharton | Model: Lizzie Pit @bambifitt

Carving out time to build lean tissue could well be the most important training decision of all, particularly for women. Aside from the obvious aesthetic benefits of looking lean and toned, the presence of a higher level of muscle mass is responsible for increasing the number of calories you burn at rest (making it easier to shift fat), slowing down (and reversing) age-related bone density loss, improving overall strength and mobility, reducing risk of injury and improving cardiac health. It’s essentially the holy grail of training for longevity, and should be the foundation of every woman’s fitness regime.

With so much misinformation in the health and fitness space, along with work, family and social commitments, it’s easy to get overwhelmed, especially with regard to exercise selection, frequency and technique. To help you combat the hurdles, here’s a super-simple yet highly effective full-body plan
that covers all bases, requires minimal kit and can be completed in just 35-45 mins. Try to find time to complete the circuit three times per week, if possible. Failing that, completing the session once or twice will still benefit you hugely. Enjoy!

Dumbbell Thruster

Builds full-body strength and improves bone mineral density, particularly through the legs, trunk and shoulders.

Reps: 10 | Sets: 4, with 120-second rest between each

  • Perform a push press with either a barbell or pair of dumbbells. To do this, start with the weights resting on your shoulders, or collar if using a barbell.
  • Flex at the hips and knees, lowering into a three-quarter squat position. Pause briefly at the bottom.
  • Next, simultaneously thrust up through the hips whilst pressing the weight(s) over your head.
  • Slowly lower the weight back to the starting position. That’s one rep.

Note: Unless you are experienced in compound lifts such as this, be sure to start light and perfect the technique before adding any additional weight.

Kettlebell Deadlift

Builds full-body strength and mobility, particularly through the glutes, hamstrings and back.

Reps: 8 | Sets: 4, with 120-second rest between each

  • Start with a kettlebell on the floor. Stand with one foot on either side of the kettlebell, with feet slightly wider than hip-width apart and feet facing forward.
  • Bend your knees whilst maintaining a neutral spine (no rounding of the lower back). Grab the kettlebell with both hands, keeping your arms straight and bracing your core.
  • Take a deep breath, then pull up the kettlebell by driving your chest up and your hips forward. It helps to imagine pushing the floor away from you.
  • Thrust your hips forward and squeeze your thighs to complete the rep, before slowly lowering the weight back to the floor with control.

Note: This is a complex lift to perform correctly. Be sure to start light and ask for help if you need it.

Dumbbell Reverse Lunge

Strengthens the legs, particularly the thighs and glutes.

Reps: 10 (each leg) | Sets: 3, with 60-90 seconds of rest between each

  • Start by standing upright with one dumbbell in each hand, palms facing hips.
  • Keeping your chest proud, step back with one foot and slowly lower your back knee to the floor whilst simultaneously flexing the front knee.
  • Pause before your knee touches the floor, then push though your front foot to drive back up to the starting position.
  • Repeat the same motion on your other leg.

Note: At the top of each rep, contract both thigh muscles to ensure you’ve gone through the full range of motion.

Try functional strength training for your joints

Superset

Perform the next two exercises as a superset (one straight after the other)

Single-leg glute bridge

Builds strong, full glutes.

Reps: 15 (each leg) | Sets: 3-4, with 60-seconds rest between supersets

  • Start by lying flat on your back, with your knees bent and soles of your feet on the floor.
  • Straighten one leg out and keep it hovering above the ground.
  • Start the rep by driving your hip up as high as you can using your flat foot. Squeeze your glutes at the top of the rep.
  • Slowly lower until your glutes nearly touch the floor before repeating 15 times. Switch legs and do another 15 reps.

Note: The key here is to spend lots of time under tension, do not allow your glutes to touch the floor throughout the whole set (aside from switching legs). If you can easily manage 15 on each side, add an ankle weight.

Ab cycle

Strengthens the trunk, particularly the abdominals and obliques (side abs).

Reps: 45 seconds | Sets: 3-4, with 60-seconds rest between supersets

  • Lie flat on your back with your hands placed gently behind your head. Raise your head and shoulders slightly off the floor and push your lower back into the ground.
  • Now raise one knee to the opposite elbow.
  • Keeping tension through your core, quickly switch knees and elbows in a cycling action. Keep your lower back in contact with the floor for the duration of the set.

Note: This is harder than it looks. Reduce the set duration and/or slow down the reps if it becomes unmanageable.

Chris Wharton is co-founder of luxury wellness retreat, Palm Rock Retreats (palmrockretreats.com). With more than 20 years of experience in the wellness industry, he has established himself as one of the world’s leading health and fitness trainers, and trained some of Hollywood’s biggest stars.