The 6 Things You Need to Know to Start Weight Training
Our weight training journey is not just about building muscles; it's a lifeline that affects every part of our health. For women, the benefits are astounding! From increased strength and flexibility to, health risk reduction to improved mental health, and more! However, for beginners, the amount of information is overwhelming. These are the 6 things you need to know to navigate the world of weightlifting successfully.
And girl, you have to be excited and commit to this. You have to want to do this. Otherwise, it won’t stick.
Let’s dive in!
1 Define Clear and Realistic Fitness Goals
Setting clear and realistic fitness goals is the part I always skipped, but to be honest, it’s the most important part of successful weight training. Whatever you want to achieve- you need a baseline and a result to be able to measure progress.
For moms, it’s common to want to lose weight. But because weight fluctuates so frequently, I don’t recommend it. When I work with moms, I tailor a workout plan that aligns with individual needs, and together we track progress in a way that feels good.
2 Learn the Basics of Weight Training
Before diving into weightlifting, familiarize yourself with the seven primal movements:
Squatting
Bending
Lunging
Pushing
Pulling
Rotating
Locomotion (walking, running etc)
Our bodies need to do all these movements, and with different variations.
For example, when we get a bin out from under the bed, we may need to squat and pull at the same time (with weight!). Your weight training should have a wide range of exercises in your regiment, including proper form and technique for injury prevention.
3 Pelvic Floor 101
Most women have heard by now that the importance of pelvic floor work is essential to preventing and managing things like incontinence, pain, and prolapse. (btw, it’s not just for women. Men have a pelvis too!). Incorporate pelvic floor exercises into your routine, focusing on standing, lifting, and breathing positions. It's important to note that not all trainers are certified in women’s pelvic fitness – aim to find one with expertise in this area.
4 Build Your Strategy Plan
To build a well-rounded fitness routine, focus on four key areas: strength, flexibility, cardiovascular fitness, and rest. With all 4 elements, you can establish a consistent schedule and routine- one that will actually help you reach your goals.
Want to guarantee success? Invest in accountability measures, such as a personal trainer or women’s health coach to stay on track.
5 Safety and Injury Prevention
DO NOT SKIP YOUR WARM UP OR COOL DOWN. Warming up and cooling down not only prepare your body for the demands of weight training, but protect you from injury. Listen to your body, adjust workouts according to your needs, and consider modifications based on your body size and any existing injuries. Take the time to learn about common weight training injuries and the steps to avoid them.
6 Making it Stick
Stay consistent and patient. Weight Training takes time but the results are worth it! This is just one way to create a holistic approach to health and fitness. It's not just about lifting weights but actually creating a sustainable way to take care of your body.
Are you ready to start weight training?
Consider investing in the Strong in Six course – a low-cost, comprehensive program designed to guide beginners through the essentials of weight training. This course is exclusive to the female body and will give you the tools, tips, and resources you need. PLUS- 1:1 messaging with me (at a MAJOR discount!) So grab your weights, and let the transformative power of weight training unfold in your life.
