Review: Strength Training for Women

Hi Michelle

I am a great fan of strength training, and have continued with my usual program right throughout the training program for the Coast to Coast. The benefits should never be underestimated.

For me it is a passion, and understand that it isn’t everyone’s cup of tea, but I try to keep it simple, workouts as short as possible, and I stick to the plan day to day, month to month etc.

I follow a very basic, but effective 5x5 program and concentrate solely on the bigger basic compound lifts, no isolation exercises to speak of. The backbone of which are (deep) squats, dead-lift, bench-press, and shoulder press. I also do core stability, as it is essential to ensure good abdominal strength given it connects the upper and lower body. If you think of these exercises they are the very basic movements we perform in our daily life so there is a natural rhythm to this style of lifting.

I don't mess with the program (when you read it this point is made very well), and have used it as described for a number of years. It is great for building strength, and if you want to add muscle you can control that aspect through diet. Excess food + lifting = muscle gain. Alternatively, balance or reduce food to a deficit, follow the same program and you will gain strength and lean body fat (not suggesting you need that!). It is easily adapted to periodisation, build muscle in the off-season, and lean going into the season...

I also follow a push-up/pull-up regime on alternate days to weight training, and it is very effective at building strength and endurance. I’ll detail both programs further.

Equipment wise, I keep it very simple. My home gym (in the shed) comprises a C2 rowing machine, a Squat rack (covers all lifts I do) and a chin-up tower. I can disappear into the shed for about an hour of lifting and Led Zepplin (if it isn’t 5am).

And to comment on strength training for men versus women, I wouldn’t place too much distinction between gender, just do the basic lifts, and always use 'free' weights. Resist the temptation for machine assisted weights.

Armstrong Pull-up Program

Bill Starr - Glenn Pendlay 5x5





Cheers, Baz